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Grapes aren’t just healthy and delicious, they’re also a convenient snack food – making them a great addition to your diet. You can eat them fresh or frozen, drink organic grape juice or sip the occasional glass of wine.

Grapes offer many health benefits, such as improving your digestive health and supporting immunity.

Health benefits of eating grapes

Eating a cup of grapes can provide the following nutrients.

• Vitamin C: Vitamin C can help significantly boost the absorption of iron from plant foods. The vitamin is also linked to increased fat burning whether you’re exercising or at rest. Vitamin C supports immunity and has an essential role in DNA repair. Finally, the vitamin is needed for the production of both collagen (which promotes skin health) and serotonin (which promotes happiness and sleep).
• Vitamin K: Vitamin K is essential for bone formation. Not getting enough vitamin K may increase fracture risk.
• Copper: Copper has a role in energy production and the formation of collagen and red blood cells.

The same serving of grapes also provides trace amounts of essential nutrients like B vitamins, manganese and potassium.

Grapes help boost digestive health

Grapes contain dietary fiber and fluid, which support bowel regularity. In addition, polyphenols in grapes help “good” gut bacteria to boost your overall health. These can include the flourishing of microbes that can boost your immune health and positive mood.

Grapes have potential anti-cancer properties

Grapes contain resveratrol. Scientists have looked at the potential of resveratrol in grapes in cancer prevention and treatment. Grapes also contain quercetin, anthocyanins and catechins that all offer beneficial effects against cancer. Studies have shown that grape extracts help block the growth and spread of breast cancer cells in both laboratory and mouse models.

Research on grapes and cancer in humans is limited, but experts suggest that a diet high in antioxidant-rich foods like grapes may help lower cancer risk.

Grapes promote healthy vision

Grapes contain lutein and zeaxanthin that helps protect the retina and eye lens. Both lutein and zeaxanthin can help increase visual range, reduce discomfort from glare, enhance visual contrast, and reduce the time it takes your eyes to recover from the stress of exposure to bright lights. Both compounds can also help lower the risk of common eye disorders such as macular degeneration and cataracts.

Grapes help you sleep better at night

If you often have trouble sleeping at night, munch on a handful of grapes before bedtime. Grapes contain melatonin, a hormone associated with longer and better quality sleep. Getting a good night’s rest is important for your health, and insomnia affects a third of the population. Sleep deprivation is linked to common health problems like obesity, heart disease, depression and Type 2 diabetes.

Grapes boost immune health

Grapes contain vitamins C and A, two nutrients needed for immune health. The superfruit also boosts your immune system via its natural anti-microbial properties. Consuming one cup of grapes provides you with at least two and a half ounces of water which you need for proper hydration, circulation and healthy blood flow, and waste elimination.

Grapes contain anti-aging antioxidants

Grapes contain several different antioxidants that can help decrease inflammation and promote healthy blood flow. These antioxidants can also help improve brain function including memory and learning.

The antioxidants in grapes also have anti-aging properties and can improve overall longevity. According to studies, the quercetin in black and red grapes can help prevent neurodegenerative diseases like Alzheimer’s. Research has also linked quercetin to apoptosis or the self-destruct sequence your body uses to kill off old or dysfunctional cells.

Incorporating grapes into a healthy diet

You can eat grapes on their own or as part of a healthy snack. Use grapes to make filling oatmeal or overnight oats. Fresh grapes can also be added to salads or used to make chutney and salsa, and they are great in chicken salad.

You can even cook them. Oven-roasted grapes are delicious and pair well with vegetables like broccoli, Brussels sprouts, or sweet potatoes. If you prefer desserts, try making a grape pie or dip them in melted dark chocolate.

Below is a simple recipe for a roasted chicken and grape quinoa bowl. It combines fresh, juicy grapes and filling quinoa with chicken breast.

Ingredients for 4 servings: 

• 4 cups of mixed salad greens
• 2 cups (3/4-inch) of carrots, cut diagonally
• 1?1/2 cups of cooked quinoa
• 1?1/2 cups of seedless red grapes, halved
• 1 1/2 cups of shredded skinless chicken breast, cooked
• 1/2 cup of fresh flat-leaf parsley leaves
• 1/2 cup of green onions, thinly sliced
• 1/2 cup of toasted sliced almonds
• 5 Tablespoons of plain 2% reduced-fat Greek yogurt
• 3 Tablespoons of fresh lemon juice
• 2 Tablespoons of water
• 1?1/2 tablespoons of honey
• 2 teaspoons of olive oil
• 3/4 teaspoon of ground cumin
• 1/2 teaspoon of freshly ground black pepper
• 1/2 teaspoon of kosher salt, divided
• Cooking spray

Preparation:

1. Preheat the oven to 450 F.
2. Combine the carrots, olive oil, and 1/4 teaspoon of salt on a jelly-roll pan coated with cooking spray then toss to coat. Bake at 450 F for 15 minutes or until tender.
3. Combine the remaining 1/4 teaspoon of salt, yogurt, lemon juice, water, honey, cumin and pepper in a large bowl. Stir the ingredients with a whisk.
4. Add the carrots, quinoa, chicken breast, grapes, green onions, parsley, and almonds then toss.
5. Place one cup of salad greens in four shallow bowls, then top each bowl with 1 1/2 cups of the quinoa mixture before serving.

Snack on grapes, make a tasty chicken and grape salad, or drink fresh, organic grape juice regularly for better digestive and heart health.

Sources:

Health.com

Healthline.com

MyRecipes.com