When you think of a ‘superfood’, you might imagine something exotic and difficult to find at your local supermarket, like acai or goji berries. But new research has uncovered a superfood that might already be in your fridge and benefitting your health as a runner. The food in question? The grape.
Yes – as argued by a scientific paper published in the What’s the healthiest bread for runners, we’ve been sleeping on grapes for far too long. Although it’s important to point out that the research paper was funded by the California Table Grape Commission, dietitians agree that the argument for grapes as a superfood is valid – so here’s why.
What did the research find?
According to the scientific paper, grapes are often overlooked in favour of other fruits like berries, even though they have similar health benefits.
As the researchers go on to state, grapes are a source of more than 1,600 different biological compounds, including antioxidants and polyphenols like flavonoids, anthocyanidins, catechins, phenolic acids and resveratrol. Backed by more than 60 peer-reviewed studies on grapes and their health benefits, the paper argues that eating grapes can potentially promote good cardiovascular health by, among other things, helping to relax blood vessels and support circulation.
The study cites clinical trials that demonstrate how eating grapes can support brain, skin, gut and eye health, too. ‘Thus, based on actual scientific data, grapes have earned what should be a prominent position in the superfood family,’ argues the authors.
What are the health benefits of eating grapes?
For starters, grapes are rich in antioxidants like resveratrol, which could support heart health and even reduce inflammation, says Keri Gans, registered dietician nutritionist and author of Nutrition tips for runners with chronic illnesses. ‘They contain about 82%, making them naturally hydrating,’ she says. ‘Plus, they provide vitamin C and potassium, which are great for skin and blood pressure.’
Jessica Cording, registered dietician and author of Porridge: Is it a healthy breakfast for runners, also says that she regularly advises clients to mix grapes into their diet. ‘The main reasons I recommend grapes to clients, besides their versatility in sweet and savoury dishes, are for their content of vitamin C and other antioxidants,’ she notes. ‘Resveratrol, which has been noted for its anti-inflammatory benefits, is the most well-known antioxidant found in grapes.’
Grapes specifically support heart health, brain health and improved immune system functions – and, as Cording says, they may even provide protection against some cancers.
What are antioxidants and polyphenols?
As Gans explains, antioxidants are compounds that protect your cells from damage caused by free radicals, which are unstable molecules that are linked to several diseases. ‘Polyphenols, a type of antioxidant found in plant foods, are especially known for their anti-inflammatory properties and heart-healthy benefits,’ she adds.
Which other superfoods should you include in you diet?
The word ‘superfood’ is a little controversial – and even the paper’s author pointed out that there’s no agreed-on definition among experts when it comes to what constitutes a superfood.
Gans is also wary of using this word to describe foods. ‘It suggests that one food can work magic, when health is really about your overall eating pattern,’ she says. ‘That said, nutrient-packed picks like blueberries, salmon, lentils, leafy greens and nuts all offer powerful benefits.’
Apparently, off the back of this new research, you can add grapes to that list, too.
