The potential health benefits of grapes include helping boost heart health, managing blood pressure, protecting the eyes, and preventing health conditions such as cancer and constipation.
Grapes and grape products include red, green, and purple grapes, seedless grapes, grape jelly, jam and juice, raisins, currents, sultanas, and wine.
People produce around
This article explains the main benefits of grapes, including nutrition and tips for including grapes in the diet.
Fast facts about grapes
- The nutrients in grapes may help protect against cancer, eye problems, cardiovascular disease, and other health conditions.
- Resveratrol is a key nutrient in grapes that may offer health benefits.
- Grapes are a good source of fiber, potassium, and a range of vitamins and other minerals.
- Grapes are suitable for people with diabetes as long as people include them in their diet plan.
A
Like other fruits and vegetables, grapes are a good source of fiber and water. They
1) Slowing or preventing cancer
Grapes contain polyphenols, which predominantly occur the skin and seeds of grapes. A
Resveratrol is another type of polyphenol, mainly found in red grape skins. According to a
Resveratrol is also present in red wine. Some research in the 2023 review suggested red wine may have benefits such as reducing colorectal cancer risk. However, more research, particularly studies involving humans, is necessary to explore this.
According to a
However, the review’s authors highlight that higher levels of red wine consumption may cause adverse effects.
2) Protecting heart health
A
A small
Polyphenols in grapes, such as quercetin and resveratrol, contain antioxidant properties, which
Grape seed oil also contains linoleic acid, which
Grapes
3) Managing blood pressure
Increasing potassium intake
| Type | Potassium per 100 grams (g) |
|---|---|
| green seedless grapes | |
| red seedless grapes | |
| purple grape juice from concentrate | |
| white grape juice from concentrate |
Although
4) Relieving constipation
Grapes contain water and fiber. These can help people stay hydrated, keep bowel movements regular, and reduce the risk of constipation.
Research
- stool consistency
- gut microbiota
- stool frequency
However, further research specific to grapes and constipation is necessary.
5) Relieving atopic dermatitis
A
However, more research is necessary to investigate this, particularly on human models.
6) Diabetes
A
The American Diabetes Association lists grapes as a good way to satisfy a sweet tooth without consuming added sugar, as long as people count the carbohydrate amount in their meal plan.
7) Diabetic retinopathy
Diabetic retinopathy is a
A
Certain polyphenols in grape seed extract may also help to improve diabetic retinopathy severity.
8) Protecting eye health
A
However, more research is necessary to investigate the extent of these benefits in a lot of these conditions — particularly research using human models.
9) Treating acne
A
However, further research is necessary to investigate these potential benefits.
10) Other conditions
Other health conditions grapes may benefit
- nonalcoholic fatty liver disease
- obesity
- liver injury
- Parkinson’s disease
However, future clinical trials are necessary to explore and confirm these potential benefits.
According to the
| Red seedless grapes | Green seedless grapes | |
|---|---|---|
| Water | 78.2 g | 79.9 g |
| Protein | 0.91 g | 0.9 g |
| Total sugars | 17.3 g | 16.1 g |
| Calcium | 10 mg | 10 mg |
| Iron | 0.16 mg | 0.2 mg |
| Magnesium | 8.6 mg | 7.1 mg |
| Phosphorus | 25 mg | 22 mg |
| Potassium | 229 mg | 218 mg |
| Sodium | 7 mg | 3 mg |
| Vitamin C | 3.3 mg | 3 mg |
Grapes are available year-round. Select grapes that are tight to the touch and free of wrinkles. Store them in the refrigerator to prolong freshness and wash them before eating.
The best way to eat grapes is as a fresh fruit. Grape products, such as jellies, spreads, and juices, may have added sugars, which are
Here are some handy tips for incorporating more grapes into the diet:
- Slice grapes in half and add them to a chicken salad.
- Make a fruit cocktail with fresh grapes, pineapple, sliced peaches, and strawberries.
- Freeze grapes and eat them as a snack or dessert on a hot day.
- Have a cup of fresh grapes for a quick, low calorie snack.
The Environmental Working Group (EWG) produces a list each year of fruits and vegetables with the highest levels of pesticide residue, known as the Dirty Dozen. Grapes are number 4 on 2024’s list. Buying organic grapes can reduce the risk of pesticide exposure.
People may also need to be wary of consuming too many grapes if they are on certain medications.
For example, doctors
People who use blood-thinning medications should speak with their doctor before consuming large quantities of grapes. Resveratrol may increase the anticoagulant action of these drugs,
Consuming too much potassium can be harmful to people whose kidneys are not fully functional. If the kidneys cannot remove excess potassium from the blood, this can be fatal.
When drinking wine, the
People should also avoid including grapes in their diet if they are allergic to grapes. People can speak with a healthcare professional if they have any concerns about eating grapes.
Both red and green grapes contain polyphenols, such as resveratrol, that may benefit health. These polyphenols are usually more prominent in the skins and seeds of grapes.
Some of these polyphenols are available in supplement form, but whole grapes also include other benefits, such as fiber, water, and certain vitamins.
People can include fresh grapes in their diet as part of meals or as a tasty, healthful snack.