The word “superfood” pops up often in health magazines, on food packages, and in social media posts.
But despite its popularity, there’s no official definition for what makes a food a superfood. Generally, the term is used for foods that are naturally rich in plant-based compounds and are linked to positive health effects.
Think of blueberries, spinach, or nuts — foods that often appear in the Mediterranean Diet, which is praised for its ability to support heart health and longevity.
In a recent article in the Journal of Agriculture and Food Chemistry, Dr. John M. Pezzuto, a leading researcher in the field of resveratrol and cancer prevention, argues that fresh grapes deserve to be right up there alongside the other so-called superfoods.
Dr. Pezzuto, who serves as Dean of the College of Pharmacy and Health Sciences at Western New England University, presents scientific evidence showing that grapes check all the boxes that would qualify them as a superfood, even if the term isn’t officially defined.
One reason grapes are so impressive is their chemical complexity. These small, sweet fruits naturally contain more than 1,600 different compounds. Many of these belong to a group called polyphenols — plant-based chemicals that are well-known for their antioxidant effects.
This group includes flavonoids, anthocyanidins, catechins, phenolic acids, and resveratrol, among others. Polyphenols help protect the body’s cells from damage and can influence the way our cells function.
Importantly, Dr. Pezzuto points out that it’s not just one single compound in grapes that’s responsible for their benefits, but the unique combination of all these compounds working together as a whole.
More than sixty peer-reviewed studies have looked at grapes and their effects on human health. One of the most well-established benefits is for the cardiovascular system. Grapes can help blood vessels relax, promote healthy circulation, and support balanced cholesterol levels. This makes them a natural ally for heart health.
Grapes have also been shown to benefit other parts of the body. Research indicates that they can support brain health by maintaining healthy brain metabolism and helping with certain aspects of thinking and memory.
They may also protect the skin, making it more resistant to UV damage from the sun and helping to prevent DNA damage in skin cells. In the digestive system, grapes can influence the gut microbiome — the community of bacteria living in our intestines — increasing its diversity and promoting a healthier balance of microbes.
For eye health, studies suggest that grapes can boost macular pigment optical density, which is linked to better retinal function and protection against age-related vision problems.
Another exciting area of research is nutrigenomics — the study of how foods affect gene activity. Grapes appear to influence gene expression in ways that benefit different body systems. According to Dr. Pezzuto, these changes at the genetic level may be one of the main reasons grapes are so effective in promoting health.
Ian LeMay, president of the California Table Grape Commission, hopes this science will encourage more people to see grapes as a superfood. “Whether consumed for health or sheer enjoyment as a healthy snack, eating California grapes is a win for consumers,” he said.
The message from Dr. Pezzuto’s work is simple: grapes are more than just a sweet treat. They offer a powerful package of natural compounds that can help protect the heart, brain, skin, gut, and eyes, while even influencing our genes for better health.
And because they’re easy to enjoy — fresh, tasty, and portable — they may be one of the simplest “superfoods” to add to your daily routine.
This research makes a convincing case for giving grapes more recognition in the world of superfoods. While the term itself is more marketing than science, the data supporting grapes’ health benefits is strong and wide-ranging.
Their impact spans from cardiovascular health to gut health, with the added intrigue of gene-level effects. Given their affordability, availability, and versatility, grapes may be one of the most accessible superfoods for the general public. As the evidence grows, we may see grapes join blueberries and other well-known foods as a staple in health-conscious diets.
If you care about health, please read studies about the best time to take vitamins to prevent heart disease, and vitamin D supplements strongly reduce cancer death.
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The study is published Journal of Agricultural and Food Chemistry.
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