What do the following have in common: turmeric, chia seeds and quinoa? They are, of course, the staple food of every self-respecting, gentrified TikTokker, and labelled superfoods because of their exceptional nutrient density and health benefits. Well, according to recent research, to that esoteric lot you should add a food that’s omnipresent: the grape.
How healthy are grapes?
The article, appearing in the latest issue of the peer-reviewed Journal of Agriculture and Food Chemistry, focuses on the concept of ‘superfoods’ and argues that grapes should have a rightful place in the superfood family.
“Grapes contain over 1,600 compounds, including antioxidants and other polyphenols such as flavonoids, anthocyanidins, catechins and more,” author and leading cancer researcher John M Pezzuto of the College of Pharmacy and Health Sciences at Western New England University tells us. Polyphenols are credited with the health benefits of grapes. That’s down to the antioxidant activity influencing cellular processes.
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Over 60 peer-reviewed studies have been published looking at the impact of grapes on health. The benefits are many and far-reaching, including boosting cardiovascular health by relaxing the blood vessels and improving circulation; modulating cholesterol levels; supporting brain, skin, gut and eye health; and even altering gene expression for better health, which sits under the umbrella of nutrigenomics – the study of foods on gene expression in the body.
The study begs several questions for those who like to pop a grape or two. Firstly, is any colour of grape more powerful than the rest?
“While it’s true that red, purple or black grapes would have a different phytochemical profile than green grapes, work concerning the health benefits of grapes has been performed with a product that is representative of a combination of grapes, i.e. red, green, black and purple, with and without seeds,” says Pezzuto. “So, existing data doesn’t differentiate one type of grape from another. However, having worked in this field for around 25 years, based on clinical trials with human beings I’m convinced that the consumption of two servings of grapes a day can lead to health benefits.”
Secondly, if you’re more of a grape juice fan, will you enjoy the same benefits? “Standard grape juice isn’t as powerful,” says Pezzuto. “The reason is down to how the grape juice is manufactured. It’s clear that the health benefits derived from grapes are due to the phytochemical components, which are primarily associated with the skin or seeds. To a large extent, these components aren’t found in grape juice.”
Finally, and most importantly, does Pezzuto’s research give the green light to knocking back a glass or two of Chardonnay or Pinot Grigio after a breezy walk? “The truth about wine and health is a tricky business,” he says. “First of all, the grape phytochemical levels vary greatly depending on how the wine is produced. As mentioned, given that the phytochemicals are associated with the skin and seeds, the fermentation process and pressing greatly affects what is extracted and becomes a part of the wine.
“Also, the effect of alcohol on health remains moot. In my opinion, a couple of normal-sized glasses of wine per day is a good thing. Blood platelets become more malleable and that prevents cardiovascular issues. But there’s an ongoing debate about any amount of alcohol leading to adverse effects.”
“Some people suggest that consumption of any amount of alcohol isn’t safe,” adds Pezzuto. “In my view, history has proven that this proposition is erroneous. I wrote a review regarding the association between moderate wine drinking and breast cancer incidence.
The conclusions were that some studies suggested an increase; some studies suggested a decrease; and others suggested no difference. I suspect this remains the current state of affairs, and the most appropriate answer for wine drinking is prudence, moderation and enjoyment, as with any other culinary delight.”
All in all, the bottom lines is that of you eat whole fresh grapes, you know you’ll enjoy everything a grape has to offer. Which by the look of over 60 peer-reviewed studies is a helluva lot.
