10 Health Benefits of Grapes – Cleveland Clinic

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But did you know that grapes are also an excellent way to get vitamin C? With other nutrients like antioxidants, vitamin K and potassium, these little globes are jam-packed with tons of goodness.
“Grapes are fantastic because not only are they affordable, but they’re versatile,” says registered dietitian Anthony DiMarino, RD. “They can be used in a lot of different dishes and situations.”
DiMarino talks with us about the health benefits of grapes and how to incorporate them into your meals.
Benefits of eating grapes
Grapes are full of vitamins, minerals and antioxidants. They’re also full of water, which can help keep you hydrated. Here’s how eating grapes can benefit your health.
Helps your immune system
Since grapes are a great source of vitamin C, they may help your immune system fight against bacterial and viral infections like yeast infections.
“If we have a strong immune system, our body’s better able to fight against and prevent any sudden, short-term illness,” says DiMarino.
Prevents cancer
Full of antioxidants, grapes may help fight off free radicals, which are molecules that can damage cells and may lead to cancer.
“So antioxidants go out and reduce what we call oxidative stress to help reduce the risk of cancer,” says DiMarino.
Grapes also boast the antioxidant called resveratrol, which may protect against cancer by reducing inflammation and blocking the growth of cancer cells. Grapes also contain catechins, quercetin and anthocyanins, other antioxidants which may be a powerful combination against cancer.
Lowers blood pressure
“Grapes are very low in sodium,” says DiMarino. “They fit well into a low-sodium diet plan helping to reduce blood pressure.”
DiMarino says that grapes are also high in potassium, which can help balance out blood pressure too. If you have a low intake of potassium, you may have an increased risk of high blood pressure.
Improves sleep
Having a hard time getting a good night’s sleep? Grapes may help you catch some ZZZs.
“Grapes do have a degree of melatonin in them,” says DiMarino. “So they’re a great evening snack. They don’t have a lot of calories and they can potentially help you fall asleep.”
What kind of grapes should you eat?
There’s a lot of options out there — ranging in color from green, white, purple and red and coming with fun names like cotton candy and moon drops. So which ones should you eat?
“What’s most important is that you choose an option closest to its natural form,” says DiMarino. “So instead of drinking grape juice or eating raisins, the original, unprocessed grape is where you’ll get the most nutrition.”
A serving of grapes is about a cup. Consider adding them to smoothies and salads like chicken salad. Try freezing them too for a sweet treat.
“You can definitely reap the benefits by having grapes two to three times a week,” says DiMarino. “They’re available year-round and can be a great snack.”