A nutritional scientist has spotlighted a 'superfood' that's easily found in every supermarket and could significantly impact inflammation, cholesterol levels and immune health.
Alex Ruani, a nutrition science researcher at University College London, praised the virtues of the humble grape - particularly the red variety - in an interview with The Times. Red grapes, along with their pricier cousins, blueberries, are packed with polyphenols, powerful antioxidant plant compounds like anthocyanins, which boost brain health, and resveratrol, known for its anti-inflammatory and anti-ageing properties.
The skin and seeds of red grapes are also loaded with other antioxidants, such as catechins and epicatechins, commonly found in tea, which help reduce oxidative stress in the body. Ms Ruani explained: "A very detailed 2023 Nature study involving healthy men and women found that eating three 80g daily servings of grapes [that's about 14 grapes per serving] for two weeks increased levels of beneficial bacteria such as Streptococcus thermophilus and decreased potentially harmful Holdemania spp, promoting a healthier gut microbiome.
"These changes are often associated with improved digestion, immune support and reduced inflammation." Additionally, the study revealed a significant increase in molecules linked to DNA repair, suggesting that bioactive compounds in grapes might boost mechanisms associated with a healthier, longer life, reports Gloucestershire Live.
Grapes, revered for their rich fibre content, have been found to significantly reduce so-called bad cholesterol levels or low-density lipoprotein (LDL). This is because soluble fibres have a slowing effect on the absorption of some nutrients, including cholesterol, into your bloodstream.
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A research article published in the Food and Function journal particularly highlights the advantages of consuming red grapes. The study disclosed that individuals suffering from high cholesterol experienced reduced total cholesterol as well as lower LDL after consuming three cups of red grapes daily for two months.
The study conducted by researchers affiliated with Bushehr University of Medical Sciences in Iran, divided 69 patients into three distinct groups. Two groups were assigned to eat 500 grams of Condori red grapes or Shahroodi white grapes each day for eight weeks, whereas the control group made no changes to their diet.
It reports: "Total antioxidant capacity was increased significantly in both red and white grape consuming groups compared to the control group. Total cholesterol and low-density lipoprotein cholesterol were decreased in the red grape group compared to the control group."
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