Popular Fruit is Overlooked Superfood, Researcher Claims

Fresh grapes may be overlooked nutritional powerhouses that are deserving of “superfood” status.

This is the argument laid out by biochemist professor John Pezzuto of Massachusetts’ Western New England University in the Journal of Agriculture and Food Chemistry, who explains how eating grapes can bring health benefits.

While the term “superfood” lacks a formal definition or established criteria, Pezzuto notes that such typically refers to foods that are rich in beneficial plant compounds, like those commonly found in the Mediterranean diet.

Mainstream superfoods include berries, leafy greens, nuts, olive oil and legumes, among others.

Grapes are a natural source of more than 1,600 compounds—including antioxidants and other polyphenols such as flavonoids, anthocyanidins, catechins, phenolic acids, resveratrol. Polyphenols are primarily credited with the health benefits of grapes thanks to their antioxidant activity and effect on cellular processes.

According to Pezzuto, more than sixty peer-reviewed studies have linked grape consumption with positive outcomes across the body, from boosting cardiovascular and , brain to helping out the skin, gut and more.

Grapes have been proven to promote the relaxation of blood vessels as well as healthy circulation, as well as modulating cholesterol levels. They also enhance UV resistance, reduce DNA damage in skin cells, and increase gut microbiome diversity. Moreover, grape consumption has been shown to positively alter gene expression.

One study published in the journal Food Production, Processing and Nutrition has even associated grape consumption with a decreased risk of chronic diseases, type 2 diabetes and certain cancers.

Packed with vitamins C and K, as well as potassium, these fruit can also help protect the immune system—and thanks to their water content they can be a great way to keep hydrated.

Pezzuto’s study has been publicized by the California Table Grape Commission, which acts to maintain and expand markets for fresh California grapes.

Commission president Ian LeMay said in a statement: “Dr. Pezzuto shows that based on the science, grapes are indeed a superfood, and should be recognized as such, and we are hopeful that using this nomenclature in association with grapes becomes common practice.”

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References

de Almeida Sousa Cruz, M. A., de Barros Elias, M., Calina, D., Sharifi-Rad, J., & Teodoro, A. J. (2024). Insights into grape-derived health benefits: A comprehensive overview. Food Production, Processing and Nutrition, 6(1), 91. https://doi.org/10.1186/s43014-024-00267-z

Pezzuto, J. M. (2025). Perspective: Are Grapes Worthy of the Moniker Superfood? Journal of Agricultural and Food Chemistry. https://doi.org/10.1021/acs.jafc.5c05738