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Grapes - provide numerous health benefits, including supporting heart health through antioxidants like resveratrol, promoting brain function, improving eye health, and aiding digestion with fiber.

Wine and fresh grapes in beautiful image

1. Grape Facts
2. Types of Grapes
3. Nutritional Value of Grapes
4. Health Benefits of Grapes


Grapes Facts

Vitis vinifera, the common grape vine, is a species of flowering plant, native to the Mediterranean region, Central Europe, and southwestern Asia, from Morocco and Portugal north to southern Germany and east to northern Iran. As of 2012, there were between 5,000 and 10,000 varieties of Vitis vinifera grapes though only a few are of commercial significance for wine and table grape production.

The wild grape is often classified as Vitis vinifera sylvestris (in some classifications considered Vitis sylvestris), with Vitis vinifera vinifera restricted to cultivated forms. Domesticated vines have hermaphrodite flowers, but sylvestris is dioecious (male and female flowers on separate plants) and pollination is required for fruit to develop.

Grapes can be eaten fresh or dried to produce raisins, sultanas, and currants. Grape leaves are used in the cuisine of many cultures. The fresh grapes can also be processed into juice that is fermented to make wine and vinegar. Cultivars of Vitis vinifera form the basis of the majority of wines produced around the world. All of the familiar wine varieties belong to Vitis vinifera, which is cultivated on every continent except for Antarctica, and in all the major wine regions of the world.

 

History and Origin

Grapes originated in the Middle East and were first cultivated around 6,500 BC in the Transcaucasian region, with archaeological evidence pointing to the oldest winery in Armenia from around 4000 BC. They spread from this region through early trade networks to ancient Egypt, Greece, and Rome, where their use in fresh eating and wine production was documented. Later, grapes were introduced to other continents through trade and colonization, with resistant American rootstocks being used to save European vineyards from the phylloxera pest in the 19th century. 

 


Types of Grapes

Types of wine grapes grown and sold in Australia
  • • Shiraz (Syrah)
  • • Chardonnay
  • • Cabernet Sauvignon
  • • Merlot
  • • Sauvignon Blanc
  • • Pinot Noir
  • • Riesling
  • • Semillon
  • • Pinot Gris
  • • Grenache
  • • Malbec
  • • Fiano
  • • Nero d'Avola
  • • Tempranillo

Types of table grapes grown and sold in Australia
  • • Thompson Seedless
  • • Menindee Seedless
  • • Crimson Seedless
  • • Red Globe
  • • Flame Seedless
  • • Scarlotta Seedless
  • • Sweet Celebration
  • • Autumn Crisp
  • • Dawn Seedless

 

Australia grows and sells a wide variety of grapes, divided into two main categories: wine grapes and table grapes. The most popular wine grape varieties are Shiraz and Chardonnay, while the most common table grapes are Thompson Seedless, Menindee Seedless, Crimson Seedless, and Red Globe. Other significant wine grapes include Cabernet Sauvignon, Merlot, Sauvignon Blanc, and Pinot Noir.

 

Wine grapes

 

Shiraz (Syrah): 

Syrah also known as Shiraz, is a dark-skinned grape variety grown throughout the world and used primarily to produce red wine. In 1999, Syrah was found to be the offspring of two obscure grapes from southeastern France, Dureza and Mondeuse Blanche. Syrah should not be confused with Petite Sirah, a cross of Syrah with Peloursin dating from 1880.

The style and flavour profile of wines made from Syrah are influenced by the climate where the grapes are grown. In moderate climates (such as the northern Rhone Valley and parts of the Walla Walla AVA in Washington State), they tend to produce medium to full-bodied wines with medium-plus to high levels of tannins and notes of blackberry, mint and black pepper.

In hot climates (such as Crete, and the Barossa Valley and McLaren Vale regions of Australia), Syrah is more consistently full-bodied with softer tannin, jammier fruit and spice notes of licorice, anise and earthy leather.

In many regions the acidity and tannin levels of Syrah allow the wines produced to have favourable aging potential.

Syrah is used as a single varietal or as a blend. Following several years of strong planting, Syrah was estimated in 2004 to be the world's 7th most grown grape at 142,600 hectares (352,000 acres).

It can be found throughout the globe from France to New World wine regions such as: Chile, South Africa, the Hawke's Bay and Waiheke in New Zealand, California and Washington.

It can also be found in several Australian wine regions such as the Barossa, Heathcote, Coonawarra, Hunter Valley, Margaret River, Adelaide Hills, Clare Valley and McLaren Vale.

 

Chardonnay: A dominant white wine grape in Australia.

Chardonnay a green-skinned grape variety used in the production of white wine. The variety originated in the Burgundy wine region of eastern France, but is now grown wherever wine is produced, from England to New Zealand. For new and developing wine regions, growing Chardonnay is seen as a 'rite of passage' and an easy entry into the international wine market.

 

Cabernet Sauvignon: Another key red wine grape grown in large quantities.

Cabernet Sauvignon is one of the world's most widely recognized red wine grape varieties. It is grown in nearly every major wine producing country among a diverse spectrum of climates from Australia and British Columbia, Canada to Lebanon's Beqaa Valley.

This grape variety appeared in France in the 17th century as a result of natural crossbreeding. Its popularity is often attributed to its ease of cultivation—the grapes have thick skins, and the vines are hardy and naturally low yielding, budding late to avoid frost and resistant to viticulture hazards.

The classic profile of Cabernet Sauvignon tends to be full-bodied wines with high tannins and noticeable acidity that contributes to the wine's aging potential. In cool areas, it has Flavors of blackcurrant and green pepper; in warmer places, it may taste like black cherry and olive; in very hot climates, it can have a jammy flavour.

 

Merlot: Widely planted for red wine production. 

Merlot is a dark-blue-coloured wine grape variety that is used as both a blending grape and for varietal wines. The name Merlot is thought to be a diminutive of merle, the French name for the blackbird, probably a reference to the colour of the grape. Its softness and "fleshiness", combined with its earlier ripening, make Merlot a popular grape for blending with the sterner, later-ripening Cabernet Sauvignon, which tends to be higher in tannin.

Along with Cabernet Sauvignon, Cabernet Franc, Malbec, and Petit Verdot, Merlot is one of the primary grapes used in Bordeaux wine, and it is the most widely planted grape in the Bordeaux wine regions. Merlot is also one of the most popular red wine varietals in many markets. This flexibility has helped to make it one of the world's most planted grape varieties. As of 2004, Merlot was estimated to be the third most grown variety at 260,000 hectares (640,000 acres) globally. The area dedicated to Merlot has continued to increase, with 266,000 hectares (660,000 acres) in 2015.

While Merlot is made across the globe, there tend to be two main styles. The "International style" favoured by many New World wine regions tends to emphasize late harvesting to gain physiological ripeness and produce inky, purple-coloured wines that are full in body with high alcohol and lush, velvety tannins with hints of plum and blackberry. While this international style is practiced by many Bordeaux wine producers, the traditional "Bordeaux-style" of Merlot involves harvesting Merlot earlier. This maintains the acidity and produces more medium-bodied wines with moderate alcohol levels that have fresh, red fruit flavours (raspberries, strawberries) and potentially leafy, vegetal notes.

 

Sauvignon Blanc: A popular white wine grape. 

Sauvignon blanc is a green-skinned grape variety that most likely originated in the Loire Valley wine region in France, though it has also been historically cultivated in Bordeaux. The grape most likely gets its name from the French words sauvage ("wild") and blanc ("white") due to its early origins as an indigenous grape in Southwest France. It is possibly a descendant of Savagnin. Sauvignon blanc is planted in many of the world's wine regions, producing a crisp, dry, and refreshing white varietal wine. The grape is also a component of the famous dessert wines from Sauternes and Barsac. Sauvignon blanc is widely cultivated in France, Chile, Romania, Canada, Australia, New Zealand, South Africa, Bulgaria, the states of Oregon, Washington, and California in the US. Some New World Sauvignon blancs, particularly from California, may also be called "Fumé Blanc", a marketing term coined by Robert Mondavi in reference to Pouilly-Fumé.

Depending on the climate, the flavour can range from aggressively grassy to sweetly tropical. In cooler climates, the grape has a tendency to produce wines with noticeable acidity and "green Flavors" of grass, green bell peppers and nettles with some tropical fruit (such as passion fruit) and floral (such as elderflower) notes. In warmer climates, it can develop more tropical fruit notes but risks losing much aroma from over-ripeness, leaving only slight grapefruit and tree fruit (such as peach) notes.

Wine experts have used the phrase "crisp, elegant, and fresh" as a favourable description of Sauvignon blanc from the Loire Valley and New Zealand. Sauvignon blanc, when slightly chilled, pairs well with fish or cheese, particularly chèvre. It is also known as one of the few wines that can pair well with sushi.

Along with Riesling, Sauvignon blanc was one of the first fine wines to be bottled with a screwcap in commercial quantities, especially by New Zealand producers. The wine is usually consumed young and does not particularly benefit from aging, as varietal Sauvignon blancs tend to develop vegetal aromas reminiscent of peas and asparagus with extended aging. Dry and sweet white Bordeaux, including oak-aged examples from Pessac-Léognan and Graves, as well as some Loire wines from Pouilly-Fumé and Sancerre are some of the few examples of Sauvignon blancs with aging potential.

The first Friday in May is International Sauvignon Blanc Day.

 

Pinot Noir: A significant variety, particularly in cooler regions. 

Pinot noir also known as Pinot nero, is a red-wine grape variety of the species Vitis vinifera. The name also refers to wines created predominantly from Pinot noir grapes. The name is derived from the French words for pine and black. The word pine alludes to the grape variety having tightly clustered, pinecone-shaped bunches of fruit.

Pinot noir is grown around the world, mostly in cooler climates, and the variety is chiefly associated with the Burgundy region of France. Pinot noir is now used to make red wines around the world, as well as Champagne, and sparkling white wines such as the Italian Franciacorta, along with English sparkling wines. Regions that have gained a reputation for red Pinot noir wines include the Willamette Valley of Oregon; Carneros in Napa and Sonoma, Central Coast, Sonoma Coast, and Russian River AVAs of California; the Elgin and Walker Bay wine regions of South Africa; the Mornington Peninsula, Adelaide Hills, Great Southern, Tasmania, and Yarra Valley in Australia; and the Central Otago, Martinborough, and Marlborough wine regions of New Zealand. Pinot noir is the most planted varietal (38%) used in sparkling wine production in Champagne and other wine regions.

Pinot noir is a difficult variety to cultivate and transform into wine. The grape's tendency to produce tightly packed clusters makes it susceptible to several viticultural hazards involving rot that require diligent canopy management.

The thin skins and low levels of phenolic compounds lend pinot to producing mostly lightly coloured, medium-bodied and low-tannin wines that can often go through phases of uneven and unpredictable aging. When young, wines made from Pinot noir tend to have red fruit aromas of cherries, raspberries, and strawberries. As the wine ages, Pinot has the potential to develop more vegetal and "barnyard" aromas that can contribute to the complexity of the wine.

 

 

Other popular varieties 

Grenache - is one of the most widely planted red wine grape varieties in the world. It ripens late, so it needs hot, dry conditions such as those found in Spain, where the grape is believed to have originated.

Malbec - is a purple grape variety used in making red wine. The grapes tend to have an inky dark colour and robust tannins and are known as one of the six grapes allowed in the blend of red Bordeaux wine.

Pinot Gris - is a white wine grape variety of the species Vitis vinifera. Thought to be a mutant clone of the pinot noir variety, it normally has a pinkish-grey hue, accounting for its name, but the colours can vary from blue grey to pinkish brown. 

Riesling - is a white grape variety that originated in the Rhine region. Riesling is an aromatic grape variety displaying flowery, almost perfumed, aromas as well as high acidity. It is used to make dry, semi-sweet, sweet, and sparkling white wines.

Semillon - Sémillon is a golden-skinned grape used to make dry and sweet white wines, mostly in France and Australia. Its thin skin and susceptibility to botrytis make it dominate the sweet wine region Sauternes AOC and Barsac AOC.

 

Alternative varieties

Australia also cultivates many "alternative" varieties from countries like Spain, Portugal, and Italy, such as Fiano, Nero d'Avola, and Tempranillo, which are well-suited to the local climate.

Fiano - is a white Italian wine grape variety that is grown primarily in the Campania region of southern Italy and on the island of Sicily. In Campania, this fairly strong flavoured white wine grape.

Nero d'Avola - is "the most important red wine grape in Sicily" and is one of Italy's most important indigenous varieties. It is named after Avola in the far south of Sicily, and its wines are compared to New World Shirazes, with sweet tannins and plum or peppery flavours.

Tempranillo - is a black grape variety widely grown to make full-bodied red wines in its native Spain. Its name is the diminutive of the Spanish temprano ("early"), a reference to the fact that it ripens several weeks earlier than most Spanish red grapes. Tempranillo has been grown on the Iberian Peninsula since the time of Phoenician settlements. It is the main grape used in Rioja and is often referred to as Spain's noble grape. The grape has been planted throughout the globe's wine regions.

 

 

Table grapes

 

Thompson Seedless: The most common table grape in Australia.

Flavour: Thompson Seedless grapes have a sweet, mild, and sometimes slightly tart flavour. They are known for being very sweet with a juicy, firm, and crisp texture and are a popular choice for fresh eating, drying into raisins, and juicing. 

Menindee Seedless: A popular seedless variety.

Flavour: Menindee Seedless grapes are a light green, seedless table grape known for a crisp texture and a balanced, sweet, and slightly tart flavor. They offer a refreshing burst of flavour with each bite and are often compared to Thompson seedless grapes in taste and texture. 

Crimson Seedless: A widely grown red table grape.

Flavour: Crimson Seedless grapes have a sweet, but slightly tart or spicy flavour with a crisp, firm texture. Their taste is often described as being mild and well-balanced, making them a versatile choice for fresh eating, salads, cheese platters, and cooking. 

Red Globe: A large, seedless red grape that is a popular choice. 

Flavour: Red Globe grapes have a very sweet, delicate flavour with a crisp and firm texture. They are large, round, and have pinkish-red skin, but their large seeds can have a bitter taste if chewed. Their sweetness and juicy flesh make them ideal for eating fresh. 

 

Other varieties

Other types sold, especially in regions like the Swan Valley, include Flame Seedless, Scarlotta Seedless, Sweet Celebration, Autumn Crisp, and Dawn Seedless. 

Autumn Crisp: Grapes is a white grape variety that is always sweet and juicy with a subtle muscat flavour.
They are an extra-large grape berry, with a firm crisp texture.

Dawn Seedless: These pale green, seedless grapes are perfect for enjoying fresh, adding to fruit salads, or even drying into delicious raisins.

Flame Seedless: The Flame Seedless Grape is a well-loved variety, known for its bright red colour, juicy texture, and sweet, slightly tangy flavour.

Scarlotta Seedless: Scarlotta Seedless grapes are described as having a sweet, mild, and aromatic flavour with low acidity and a soft-crisp texture. They are known for being "sensationally sweet" and a "crowd-pleaser" with a beautiful balance of Flavours. The grapes are a late-season variety, resulting in larger berries with enhanced sweetness due to long ripening times. 

Sweet Celebration: Sweet Celebration is a very sweet and crisp grape with the excellent acid balance, especially when pink, and will have wide appeal among consumers.

 


Grapes Nutritional Value

Fruit ” Grape ” ( Nutritional value )
Nutritional value per 100 g
Grapes, red or green (European type, such as Thompson seedless), raw

Weight of Fruit – 1 cup = 151 g
Nutrient ( Proximate’s )
Unit
Value
Daily Value %
Energy
kcal
69
3.4%
Protein
g
0.72
1.4%
Total lipid (fat)
g
0.16
0.2%
Carbohydrate, by difference
g
18.10
6.5%
Fiber, total dietary
g
0.9
3.2%
Sugars, total
g
15.48
Minerals
Calcium, Ca
mg
10
0.7%
Iron, Fe
mg
0.36
2%
Magnesium, Mg
mg
7
1.6%
Phosphorus, P
mg
20
1.6%
Potassium, K
mg
191
4.0%
Sodium, Na
mg
2
0.08%
Zinc, Zn
mg
0.07
0.6%
Copper, Cu
mg
0.127
14.1%
Manganese, Mn
mg
0.071
3.0%
Selenium, Se
mcg
0.1
0.1%
Fluoride, F
mcg
7.8
Vitamins
Vitamin C, total ascorbic acid
mg
3.2
3.5%
Thiamin (B-1)
mg
0.069
5.7%
Riboflavin (B-2)
mg
0.070
5.3%
Niacin (B-3)
mg
0.188
1.1%
Pantothenic acid (B-5)
mg
0.050
1%
Vitamin B-6
mg
0.086
5.0%
Vitamin B-12
mg
0.00
Folate DFE (dietary folate) (B-9)
mcg
2
0.5%
Vitamin A, RAE (retinol)
mcg
3
0.3%
Vitamin E (alpha-tocopherol)
mg
0.19
1.2%
Vitamin D (D2 + D3)
mcg
0
Vitamin K (phylloquinone)
mcg
14.6
12.1%
Lipids
Saturated Fatty Acids
g
0.054
0.2%
Monounsaturated Fatty Acids
g
0.007
Polyunsaturated Fatty Acids
g
0.048
Trans Fatty Acids
g
0.000
Carotenoids
Beta-Carotene
mcg
39
Alpha-Carotene
mcg
1
Lutein + zeaxanthin
mcg
72
Grapes

Reference Values are based on a 2,000 Calorie Intake, for Adults and Children 4 or More Years of Age. Your daily values may be higher or lower depending on your calorie needs.
Percentages are roughly approximated using (RDA) Recommended Dietary Allowances for adults. Source: USDA United States Department of Agriculture
Reference Values for Nutrition – FDA U.S. Food and Drug Administration

Grapes Nutritional Value



Grapes Health Benefits

Grapes provide numerous health benefits, including supporting heart health through antioxidants like resveratrol, promoting brain function, improving eye health, and aiding digestion with fiber. They are rich in vitamins A, C, K, and B-vitamins, plus minerals like potassium, copper, and manganese, which contribute to bone health, nerve and muscle function, and blood clotting. Grapes also have anti-inflammatory and antioxidant properties that protect cells from damage and may help lower the risk of certain chronic diseases.  

 

Grape health benefits not listed below in table:

Support muscles - Grape’s support muscles by altering gene expression related to muscle growth and degeneration, which can help improve muscle mass and function over time. They contain polyphenols that may reduce exercise-induced inflammation and aid in muscle repair, while also providing potassium to help prevent cramps. Recent research suggests that daily grape consumption, including even small amounts like 1.5 cups, may be a promising dietary approach to mitigate age-related muscle loss, particularly for conditions like sarcopenia.

Protect brain cells - Grapes protect brain cells by acting as an antioxidant, fighting oxidative stress and reducing neuroinflammation. Compounds like resveratrol and anthocyanins in grapes can cross the blood-brain barrier to improve neuronal function and may help prevent age-related cognitive decline and memory loss. 

 


  • LOWER BLOOD PRESSURE
    Grapes may help lower blood pressure due to their potassium content and beneficial phytochemicals, though the effect is most often a small reduction in systolic blood pressure. Research indicates that consuming whole grapes, grape juice, or grape extracts can contribute to lower blood pressure, particularly when part of a healthy diet that includes a variety of fruits and vegetables. The benefits are linked to the potassium which helps dilate blood vessels and the flavonoids and other polyphenols which improve endothelial function and reduce inflammation.
  • IMPROVE BLOOD FLOW
    Grapes improve blood flow due to their rich content of antioxidants and polyphenols, such as resveratrol. These compounds help blood vessels relax and work more efficiently, reduce inflammation that can make blood sticky, lower blood pressure, and inhibit the formation of blood clots. This leads to healthier blood flow and a reduced risk of cardiovascular issues.
  • ENHANCE PERFORMANCE
    Grapes can enhance athletic performance by providing quick energy, antioxidants, and hydration. Their rich polyphenol content helps reduce inflammation, improve endurance, and support muscle recovery. Studies have shown that grape juice supplementation can increase time to exhaustion in athletes, though individual responses can vary.
  • COMBATS ALZHEIMER'S DISEASE
    Research has indicated that resveratrol in grapes may offer protective effects against Alzheimer's by reducing inflammation and clearing amyloid-beta (Aβ) plaques. It also has antioxidant properties, promotes neuroprotection, and helps protect the blood-brain barrier. While promising, further research is needed to confirm these therapeutic benefits.
  • PROMOTE EYE HEALTH
    Grapes promote eye health by providing antioxidants that protect the retina from damage and inflammation. They contain compounds like resveratrol, lutein, and zeaxanthin, which may protect against conditions like age-related macular degeneration (AMD), glaucoma, and cataracts. Studies have shown that regular grape consumption can improve markers of eye health, such as macular pigment optical density (MPOD).
Grapes
Grapes
HEALTH
  • SUPPORT STRONG BONES
    Grapes support strong bones through the presence of vitamin K, manganese, and potassium, which are essential for bone health. Vitamin K is vital for blood clotting and bone health, while manganese helps the body absorb calcium and build bone. Additionally, potassium can help with bone health by helping to maintain calcium levels, and other compounds in grapes may also play a role.
  • AID DIGESTION
    Grape’s aid digestion by providing fiber, water, and beneficial polyphenols that promote regular bowel movements, hydrate the digestive system, and support a healthy gut microbiome. The combination of soluble and insoluble fiber helps both prevent constipation and firm up stool, while polyphenols act as prebiotics, feeding good bacteria and potentially reducing inflammation. The high-water content also helps with the breakdown of food and overall digestive function.
  • ANTIOXIDANT PROTECTION
    Grapes protect against oxidative stress and cell damage through their high antioxidant content, which includes polyphenols like resveratrol, flavonoids, and anthocyanins. These compounds help protect the body from free radicals and are linked to a lower risk of chronic diseases such as certain cancers and heart disease. Grapes also contain vitamins like C and K, and minerals like potassium, which further support health and cellular protection.
  • BLOOD SUGAR MANAGEMENT
    Grapes can be included in a blood sugar management plan when consumed in moderation, as they have a low glycaemic index (GI) and contain beneficial antioxidants like resveratrol. To manage blood sugar, stick to a small portion size, ideally paired with protein or fat to slow sugar absorption, choose whole grapes over juice, and consider darker varieties for higher antioxidant content.
  • ANTI-INFLAMMATORY AND ANTIOXIDANT
    Grapes are both anti-inflammatory and antioxidant due to compounds like resveratrol, anthocyanins, and quercetin. These compounds help protect cells from oxidative stress and can reduce inflammation by blocking inflammatory markers and pathways, which in turn may lower the risk of chronic diseases like heart disease and certain cancers.

References


Nutrient Database – USDA (United States Department of Agriculture)

Reference Values for Nutrition – FDA U.S. Food and Drug Administration

 

Lower blood pressure - May help lower blood pressure due to their potassium content and beneficial phytochemicals, though the effect is most often a small reduction in systolic blood pressure. Research indicates that consuming whole grapes, grape juice, or grape extracts can contribute to lower blood pressure, particularly when part of a healthy diet that includes a variety of fruits and vegetables. The benefits are linked to the potassium which helps dilate blood vessels and the flavonoids and other polyphenols which improve endothelial function and reduce inflammation.

Improve blood flow - Grapes improve blood flow due to their rich content of antioxidants and polyphenols, such as resveratrol. These compounds help blood vessels relax and work more efficiently, reduce inflammation that can make blood sticky, lower blood pressure, and inhibit the formation of blood clots. This leads to healthier blood flow and a reduced risk of cardiovascular issues. 

Antioxidant protection - Grapes protect against oxidative stress and cell damage through their high antioxidant content, which includes polyphenols like resveratrol, flavonoids, and anthocyanins. These compounds help protect the body from free radicals and are linked to a lower risk of chronic diseases such as certain cancers and heart disease. Grapes also contain vitamins like C and K, and minerals like potassium, which further support health and cellular protection. 

Protect brain cells - Grapes protect brain cells by acting as an antioxidant, fighting oxidative stress and reducing neuroinflammation. Compounds like resveratrol and anthocyanins in grapes can cross the blood-brain barrier to improve neuronal function and may help prevent age-related cognitive decline and memory loss. 

Combats Alzheimer's disease - resveratrol in grapes may offer protective effects against Alzheimer's by reducing inflammation and clearing amyloid-beta (Aβ) plaques. It also has antioxidant properties, promotes neuroprotection, and helps protect the blood-brain barrier. While promising, further research is needed to confirm these therapeutic benefits. 

Enhance performance - Grapes can enhance athletic performance by providing quick energy, antioxidants, and hydration. Their rich polyphenol content helps reduce inflammation, improve endurance, and support muscle recovery. Studies have shown that grape juice supplementation can increase time to exhaustion in athletes, though individual responses can vary.

Promote eye health - Grapes promote eye health by providing antioxidants that protect the retina from damage and inflammation. They contain compounds like resveratrol, lutein, and zeaxanthin, which may protect against conditions like age-related macular degeneration (AMD), glaucoma, and cataracts. Studies have shown that regular grape consumption can improve markers of eye health, such as macular pigment optical density (MPOD).  

Support strong bones - Grapes support strong bones through the presence of vitamin K, manganese, and potassium, which are essential for bone health. Vitamin K is vital for blood clotting and bone health, while manganese helps the body absorb calcium and build bone. Additionally, potassium can help with bone health by helping to maintain calcium levels, and other compounds in grapes may also play a role. 

Aid digestion - Grape’s aid digestion by providing fiber, water, and beneficial polyphenols that promote regular bowel movements, hydrate the digestive system, and support a healthy gut microbiome. The combination of soluble and insoluble fiber helps both prevent constipation and firm up stool, while polyphenols act as prebiotics, feeding good bacteria and potentially reducing inflammation. The high-water content also helps with the breakdown of food and overall digestive function.

Support muscles - Grape’s support muscles by altering gene expression related to muscle growth and degeneration, which can help improve muscle mass and function over time. They contain polyphenols that may reduce exercise-induced inflammation and aid in muscle repair, while also providing potassium to help prevent cramps. Recent research suggests that daily grape consumption, including even small amounts like 1.5 cups, may be a promising dietary approach to mitigate age-related muscle loss, particularly for conditions like sarcopenia.

Anti-inflammatory and antioxidant - Grapes are both anti-inflammatory and antioxidant due to compounds like resveratrol, anthocyanins, and quercetin. These compounds help protect cells from oxidative stress and can reduce inflammation by blocking inflammatory markers and pathways, which in turn may lower the risk of chronic diseases like heart disease and certain cancers.

Blood sugar management - Grapes can be included in a blood sugar management plan when consumed in moderation, as they have a low glycaemic index (GI) and contain beneficial antioxidants like resveratrol. To manage blood sugar, stick to a small portion size, ideally paired with protein or fat to slow sugar absorption, choose whole grapes over juice, and consider darker varieties for higher antioxidant content.


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