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A new scientific paper suggests a common fruit may have been overlooked in its superfood potential.
Grapes are a source of more than 1,600 compounds, including antioxidants and other polyphenols, making them a great superfood, the paper states.
Dietitians agree. Here’s what this means for you.
When you think of a “superfood,” you’re probably imagining something exotic and hard-to-find-at-the-grocery-store, like acai or goji berries. But new research has uncovered a humble superfood that might already have a permanent spot in your fridge.
Yep, a scientific paper published in the Journal of Agricultural and Food Chemistry argues that we’ve been sleeping on grapes for far too long. While it’s important to point out that the research paper was funded by the California Table Grape Commission, dietitians agree that the argument for grapes as a superfood is spot-on. Here’s why.
Meet the experts: Jessica Cording, RD, CDN, is author of The Little Book of Game-Changers; Keri Gans, RDN, is author of The Small Change Diet
What did the paper find?
The scientific paper first analyzes what superfoods are, and points out that grapes are often overlooked in favor of fellow fruits like berries, even though they have similar health benefits.
The paper then notes that grapes are a source of more than 1,600 different biological compounds, including antioxidants and polyphenols like flavonoids, anthocyanidins, catechins, phenolic acids, and resveratrol. The paper also highlights more than 60 peer-reviewed studies on grapes and their health benefits, breaking down their potential support of good cardiovascular health. (Among other things, grapes can help relax blood vessels and support health circulation.)
The study cites clinical trials that show grapes can support brain health, skin health, gut health, and eye health, too. “Thus, based on actual scientific data, grapes have earned what should be a prominent position in the superfood family,” the researcher argues.
What can grapes do for your health?
For starters, grapes are rich in antioxidants like resveratrol, which could support heart health and even reduce inflammation, says Keri Gans, RDN, author of The Small Change Diet. “They contain about 82 percent water, making them naturally hydrating, plus they provide vitamin C and potassium, which are great for skin and blood pressure.”
Jessica Cording, RD, CDN, author of The Little Book of Game-Changers, says she regularly suggests her clients mix in some grapes in their diet. “The main reasons I recommend grapes to clients—besides their versatility in sweet and savory dishes—are for their content of vitamin C and other antioxidants,” she says. “Resveratrol is the most well-known antioxidant found in grapes, and it has been noted with anti-inflammatory benefits.”
Grapes specifically support heart health, brain health, improved immune system functions, and may even provide protection against some cancers, Cording says.
What are antioxidants and polyphenols?
Antioxidants are compounds that protect your cells from damage caused by free radicals (unstable molecules that are linked to several diseases), Gans explains. “Polyphenols, a type of antioxidant found in plant foods, are especially known for their anti-inflammatory properties and heart-healthy benefits,” she says.
What are some other great superfoods?
The word “superfood” is a little controversial, and even the paper’s author pointed out that there’s no agreed-on definition among experts when it comes to what constitutes a superfood.
Gans is also wary of using this word to describe foods. “It suggests one food can work magic, when health is really about your overall eating pattern,” she says. “That said, nutrient-packed picks like blueberries, salmon, lentils, leafy greens, and nuts all offer powerful benefits.”
Apparently, you can add grapes to that list, too!
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