The One Fruit Dietitians Recommend for Brain, Heart, and Gut Health
Key Takeaways
- Grapes earn “superfood” status thanks to their high levels of polyphenols, which fight inflammation and protect overall health.
- Purple grapes pack the biggest punch—their deep color signals higher antioxidant content compared to red or green varieties.
- Just a cup a day goes a long way, supporting heart, brain, and gut health.
When it comes down to getting an adequate amount of nutrients and minerals per day, fruits play an essential role in meeting these goals. But according to new research published by the Journal of Agriculture and Food Chemistry, there’s one standout fruit that promotes a healthier brain, heart, and gut: fresh grapes. More specifically, the study claims that grapes can and should be categorized as a “superfood,” aka nutrient-rich foods that benefit your overall health and well-being.
To fully understand the impressive health benefits of grapes, we tapped dietitians to learn more.
What Makes Grapes Good for You?
The main reason grapes deserve a "superfood" classification is due to their high levels of phytonutrients—specifically polyphenols. “Polyphenols are a large class of phytonutrients that are known for their antioxidant properties,” explains registered dietitian Avery Zenker, RD, MAN. “Some of the types of polyphenols found in grapes include phenolic acids, anthocyanins, flavonoids, and stilbenes. Many of the health benefits of grapes are attributed to the impact of these compounds on the body, particularly their anti-inflammatory properties.” When these polyphenols enter the body, they focus on neutralizing free radicals—or the molecules that increase oxidative stress—and can improve cardiovascular, brain, immune, and metabolic health over time.
Between red, purple, and green grapes, however, you may be wondering which color packs the most nutrients. “Most of the polyphenols and antioxidants in purple and red grapes are found in the skin,” Zenker says. “Purple grapes contain more anthocyanins than red grapes, and much more than green grapes. Purple-colored grapes also contain a significantly higher total antioxidant capacity (TAC) than red or green grapes. The vibrant color of purple grapes signifies a potent antioxidant content.” Anthocyanins are what give purple grapes their deep hue—something red and green grapes have significantly low levels of.
Zenker also points out that, while grapes are high in nutrient-dense compounds, understanding the food matrix can better explain how these compounds interact with one another. “The food matrix is the physical and chemical structure of a food, and essentially, how its nutrients interact with each other,” she says. “Grapes are more than just a collection of isolated compounds like phytonutrients. The food matrix determines how those compounds are digested, absorbed, how they interact with the gut microbiome, and how they impact the body.” That’s why you don’t need to eat a boatload of grapes to reap their benefits—roughly one or two cups (or 22 to 44 grapes, to be exact) can do a whole lot for your health.
3 Healthy Reasons to Eat More Grapes
To further emphasize the message of this study, we asked our experts for some standout reasons to eat more grapes.
They Boost Heart Health
“Grapes are rich in resveratrol and proanthocyanidins, compounds that may help to support heart health by helping blood vessels relax, [lowering] blood pressure, and [maintaining] healthy cholesterol levels,” says cardiology dietitian Michelle Routhenstein, MS, RD. This can be especially beneficial for those with a high risk of cardiovascular disease; the more grapes you eat, the more you’re feeding your body heart-healthy nutrients.
They Support Cognitive Health
As we age, the brain’s cognitive function tends to decline—but with a healthy diet, along with some brain-boosting lifestyle habits, you can curb or delay age-related cognitive decline. “The variety of antioxidants found in grapes may protect neurons and promote healthy brain function,” Routhenstein says. “Some research suggests that regular grape consumption may improve cognitive function and potentially lower the risk of neurodegenerative diseases.”
They Improve Gut Health
Grapes are an anti-inflammatory powerhouse, properties which play a vital role in maintaining the gut microbiome. “Polyphenols from grapes have been found to improve gut microbiome balance by increasing the quantity and quality of the digestive ecosystem,” Zenker says. “The microbes in the gut have also been found to improve the bioavailability of polyphenols, potentially increasing their health impacts. The relationship between phytonutrients and the gut microbiome is still largely unexplored, so more research is needed to conclude stronger associations.” What’s more, the gut microbiome has a significant impact on other bodily systems, including heart and brain health.