Grapes aren’t just a delicious snack – they can have a powerful impact on your body, particularly your muscle health. A groundbreaking study from Western New England University (WNE) suggests that daily grape consumption may enhance muscle gene expression, improving strength and resilience. This discovery is especially significant for those facing age-related muscle loss, offering a natural way to maintain lean muscle mass.
Best Grapes for Health Benefits
Dark colored grapes, including Concord, Black Muscat, and Red Globe, are rich in resveratrol, a potent antioxidant known to support heart health, combat inflammation, and even protect against oxidative stress, which can accelerate aging. Red and black grapes also contain high levels of polyphenols, which aid in muscle function and recovery. Opting for organic grapes is important to avoid pesticides and maximize nutritional intake.
Grapes to Limit or Avoid
While all grapes offer some benefits, green grapes tend to have lower antioxidant levels than darker ones. Additionally, though convenient, seedless grapes often lack the same nutrient density as seeded varieties.
How Many Grapes Should You Eat Per Day?
Aim for two servings (roughly 1.5 to 2 cups) daily for muscle health, which may help improve muscle gene expression and support strength and recovery.
If you’re focusing on weight management or blood sugar control, limit your consumption to one cup per day and pair grapes with a source of protein or healthy fat (like nuts or yogurt) to slow down sugar absorption.
