10 health benefits of eating black grapes


Black grapes are not just a tasty fruit, they are packed with plenty of nutrients that offer many health benefits. One fruit with multiple benefits - grapes keep the heart healthy, fight cancer, regulate blood sugar and even help to maintain weight, healthy bones, skin and hair.

I was in Nashik for a friend's daughter's wedding and spent half a day at one of the famous vineyards in the city, as part of the itinerary that was planned for outstation guests. The spectacular beauty of the vineyards is hard to put down in words. Huge bunches of luscious grapes, in different sizes, shapes and hues, hung temptingly on vines twined around trellises.

As I stood in the midst of rows upon rows of grapes I marvelled at the impressive show that was on display. It was a visual treat – never in my wildest thoughts had I imagined that a visit to a vineyard could be so uplifting. Nature put up a beautiful display that warmed my heart, much like the view of the sunset from my balcony.



But, that is not the reason I'm writing this post. I love grapes, especially black grapes. I enjoy them frozen – yes, you got that right. I wash small bunches of seedless black grapes and freeze them in bowls and nibble on them when they are completely frozen. They are my favourite snack when grapes are in season. And they are in season right now and hence this post to discuss the several health benefits they offer.



Black grapes are healthy


Black grapes aren't just a juicy and delicious fruit, they are also nutritionally rich. They provide vital minerals, vitamins and antioxidants, along with fibre and water. At the vineyard, I learned that black grapes are the oldest cultivated fruit in parts of the Mediterranean and Europe. Though many types of black grapes are cultivated worldwide, the oldest variety is native to the Mediterranean region, while the newer variety originated in the Americas.

Black, green or red grapes have an almost similar nutrient quotient. However, black grapes have a richer flavour. Let's explore the health benefits and extraordinary healing power of these tiny fruits.

Control blood sugar


These grapes have copious amounts of pterostilbene, a compound that improves insulin secretion and insulin sensitivity in the body, thereby making them effective in preventing and controlling diabetes. Eating black grapes can help regulate blood sugar levels, naturally, and control sudden spikes in diabetic patients.



They are also categorised as low (GI) Glycemic Index value food and make an ideal snack for diabetic patients. The GI index of black grapes is within a healthy range of 43-53 making them an ideal food for promoting good blood sugar balance.

Boosts mental faculty


Studies reveal that grapes provide nutrients that can boost the functioning of the brain. They are a rich source of resveratrol which is known to decrease amyloidal-beta peptide levels, in patients suffering from Alzheimer's disease and dementia. They are also a good source of riboflavin (vitamin B2), which significantly lessens symptoms of migraine.

They are a great food for increasing memory and concentration.

Protects the heart


Black grapes have the ability to protect us against metabolic syndrome, in which a bunch of health issues happen together. In this condition, people develop hypertension and suffer from high blood-sugar levels; as a high cholesterolresult of increased levels of triglycerides and lower levels of High-density lipids and excess belly fat. These conditions considerably increase the risk of cardiovascular disease, Type 2 diabetes and stroke.



Grapes contain resveratrol, a compound that improves blood circulation by easing the movement of blood in the blood vessels. Additionally, grapes have various phytochemicals that prevent the risk of cardiovascular diseases, such as heart attack, by preventing damage to the heart muscles and by helping the body maintain healthy levels of cholesterol.

Good for the eyes


Zeaxanthin and lutein are carotenoids found in the retina of the eyes. These carotenoids are also present in grapes, which makes them good for the eyes. Eating black grapes regularly offers considerable protection to the eyes, by preventing oxidative damage to the retina that can lead to blindness.


Prevents cancer


The antioxidant and anti-mutagenic properties of black grapes are what makes them a great cancer-fighting food. They are effective in fighting many types of cancer, including cervical cancer, breast cancer and cancer of the gallbladder. Studies reveal that black grapes have healthy amounts of resveratrol, which is a phytonutrient that can actually wipe out cancerous cells.

Promotes lustrous hair


The presence of antioxidants and other nutrients, particularly vitamin E, makes black grapes beneficial for hair health. The nutrients in the fruits improve blood circulation, especially in the scalp and provide nourishment to the hair follicles. This can stop excessive hair loss and premature greying.

Including black grapes in the diet will strengthen hair roots and make the hair soft and lustrous. Here is an image of me, taken years ago when I was in school. Proof of the pudding is in the eating - That is me with my real hair!

Me with long hair

Improves immunity


These fruits are a powerhouse of nutrition, with generous amounts of vitamin A, B1, B6, C & K and essential minerals. They are rich in flavonoids which give them their dark colour. All these nutrients put together work at building immunity.

They also give you iron and calcium and provide healthy carbohydrates.



Thwarts bone loss


Black grapes are good for the bones and impede bone loss and prevent osteoporosis. It is the resveratrol present in them that is the actual magic potion. It has the power to avert metabolic syndrome which can cause a series of medical complications, including diabetes, stroke, cardiovascular disease and inflammation that can result in bone loss and osteoporosis.

Helps shed weight


These easily available fruits make an ideal snack, as they are low in calories. A half cup of grapes has only 60 calories. In addition, they are antioxidant in nature and help eliminate toxins from the body, leaving it cleaner and lighter.



Skin friendly


Black grapes revive dull, tired and patchy skin. The nutrients present in them act as a barrier against ultraviolet rays. They fight signs of ageing and reduce fine lines and age spots. The vitamin C content in the fruits makes it skin's best friend. The vitamin is known to improve skin health and fight skin damage caused by the sun and pollution. The high-water-content helps keep the body hydrated, thereby preventing the skin from drying up and losing its elasticity.

I hope this article taught you facts about this amazing fruit. Are you aware of any of its other benefits? Do share your knowledge with us, through the comment section.


Article by Juana
Juana is a freelance writer, with years of experience, creating content for varied online portals. She holds a degree in English Literature and has worked as a teacher and as a soft skill trainer. An avid reader, she writes on a variety of topics ranging from health, travel, education and personality development.

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