The 2020–2025 Dietary Guidelines for Americans recommend that adults consume 1 ½ to 2 cup-equivalents of fruits daily as part of a healthy diet. While there is no single food that will prevent disease and promote optimal health by itself, enjoying a variety of diverse fruit options can ensure a balanced offering of essential nutrients. 

This fall feature a fruit choice that offers a bunch of health benefits - grapes! Emerging research suggests there are health benefits associated with consuming grapes that affect multiple systems in the body, including the heart, brain, skin, and colon. 

A 3/4 cup serving of grapes contains just 90 calories with no fat, no cholesterol, and virtually no sodium (1).  While many factors affect heart health, diets low in saturated fat and cholesterol may reduce the risk of heart disease.  Studies have shown that grapes also support heart health by promoting relaxation of blood vessels, which improves blood flow and heart function (3).

Grapes of all colors are a natural source of antioxidants and other polyphenols (2). These powerful plant phytonutrients assist the body with managing free radicals and oxidative stress that can negatively impact health (4).  

California grapes are a quick, easy, and portable snack. Simple to rinse and enjoy on-the-go, they make a great addition to lunchboxes for school or work. Grapes can also provide a bridge to improving eating habits because they pair well with an array of flavors and other healthy ingredients, from greens and lean proteins to whole grains and veggies. Power up snack and mealtime with these easy recipe ideas featuring California Grapes:

• Grapes are a perfect snack time pairing. Create a fresh and flavorful California Grape Trail Mix with grapes, cubed cheese, almonds, and chocolate chips. The perfect balance of sweet and savory flavor that serves up protein, carbohydrates, fiber and healthy fats. 

• Try mixing sweet grapes with savory flavors by pairing them with grilled or roasted meat. Mediterranean Grilled Chicken and Grape Skewers are easy to make and provide healthy fats for family mealtime. 

• Support brain and colon health with this savory Grilled Salmon and California Grape Rice Bowl, featuring 6 grams of fiber per serving and healthy fats from salmon. 

Content sponsored by California Table Grape Commission

For more information visit: https://www.grapesfromcalifornia.com/grapes-health/

_{(1) U.S. Department of Agriculture, Agricultural Research Service. 2022. USDA Food and Nutrient Database for Dietary Studies, 5.0. , Food Surveys Research Group Home Page}

_{(2) Pezzuto, J.M.  (2008).  Grapes and human health:  a perspective.  Journal of Agricultural and Food Chemistry, 56 (16), 6777-84.}

_{(3) Barona, J., Aristizabal, J.D., Blesso, C.N., Volek, J.S., and Fernandez, M.L. (2012, July). Grape polyphenols reduce blood pressure and increase flow-mediated vasodilation in men with metabolic syndrome. Journal of Nutrition, 1-7.  doi: 10.3945/jn.112.162743.} 

_{(4) Flavonoids. Linus Pauling Institute. (2024, January 2). https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/flavonoids}