There are literally thousands of different grape varieties that are categorized into three groups: table grapes which are conventionally eaten, wine grapes which are used for wine-making, and raisin grapes which are dried and made into raisins. But all contain the same exceptional benefits that make them a star fruit in healing.


Cardiovascular support
Respiratory support
Immune disorders
Chronic inflammation
Nervous system disorders
Cancer prevention

Health benefits:

Antioxidant: Grapes contain vitamin C and manganese, two conventional antioxidant nutrients that prevent free radical oxidation that causes harm to the body. In addition, grapes are packed with an array of phytonutrients such as carotenoids and stilbenes that induce a number of antioxidant activities such as preventing certain oxygen-related enzymes from becoming overactive. In addition, there is an increase of glutathione in the blood, an antioxidant nutrient that reduces oxidation. The highest antioxidant content is present in the skin and seeds of the grapes.

Anti-inflammatory support: Grapes have been shown to lower the risk of excessive inflammation through decreasing the activity of inflammatory message molecules called interleukin 6, interleukin 1-beta, and tumor necrosis factor alpha.

Cancer prevention: The antioxidant and anti-inflammatory properties of grapes explain their ability to decrease the risk of developing cancer. Grapes have been specifically linked to breast, colon, and prostate cancer.

Cardiovascular support: The anti-inflammatory and antioxidant activities are the biggest heart healthy benefits to the cardiovascular system. All cells in the blood need protection against potential oxygen damage, a contributing factor in the development of atherosclerosis and other cardiovascular disorders.

Cognitive benefits: Studies have suggested that the intake of grapes increase cognitive function by multiple activities. These benefits may be due to the compounds in grapes that reduce the synthesis of pro-inflammatory messaging molecules in the brain and the prevention of beta-amyloid protein in the hippocampus region of the brain.

Blood sugar regulation: In addition to having a low glycemic index, grapes have been shown to have blood sugar-related benefits such as better blood sugar balance, insulin regulation, and insulin sensitivity.

Anti-aging and longevity: Resveratrol, a phytonutrient present in grapes, increases the expression of three genes related to longevity.

Good source of:

Manganese, vitamin K, C

Purchasing, storing, & enjoying:

Purchasing: Fully ripe grapes are the most antioxidant and nutrient rich. Pick grapes that are plump and free of wrinkles. The stem should look healthy and sturdy with all of the grapes intact. The color is the biggest indicator of the sweetness of the fruit. Green grapes should have a slight yellow tint, red grapes should be mostly red, and purple or black grapes should be deep in color. Grapes are available year-round.

Storing: Grapes should be stored in an airtight container or plastic bag in the refrigerator to prevent spoilage or fermentation. They should keep fresh for up to 5 days.

Enjoying: Try freezing grapes for a refreshing snack. Wash the grapes and pluck them off the stem. Dry them completely, put them in a heavy duty ziplock bag and place in the freezer.

Resources & recipes:

Rosemary and balsamic roasted grapes and olives:
Green grape smoothie:
Roasted Brussel sprouts and grapes:
Kale and grape salad with poppy seed dressing:



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Ashley Kim

"Our bodies are our gardens—our wills are our gardeners." – William Shakespeare

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