Health Benefits of Grapes in the Mediterranean Diet

Whether or not you are a fan of wine, you very well may be a fan of the noble grape. Whether green, red, or blue-black, grapes are fun to eat, deliciously juicy, and as sweet a fruit as anyone could wish for. Grapes are one of the oldest cultivated fruits known to man, and hieroglyphic evidence exists that the people of ancient Egypt were growing grapes and making wine.

Some grapes are native to North America, but the Mediterranean region was the first to cultivate grapes, trans­forming them from small, sour fruits to the juicy globes of sweetness we know and love today. European grapes brought to North America from Europe sparked the con­sumption of fresh grapes, the making of raisins, and the Cal­ifornia wine culture.

Even today, Italy leads the world in the production of table grapes. (Chile is second and California is third.) How­ever, in the United States, 97 percent of the table grapes available come from California. Other states producing grapes include Arizona, Michigan, and New York. The most popular eating grape in this country is Thompson seedless, a delicious variety of green grape. Because it is seedless, Thompson grapes (and other seedless varieties) make con­venient snack foods.

Grapes are available all year, adding to their convenience. They are harvested ripe, so choose any grapes that look plump and fresh, are firmly attached to their stems, and have a healthy bloom (the white powdery cast to fresh grapes). Green grapes should have a golden cast, and red and blue-black grapes should have a deep, even color. Grapes brought to room temperature before serving are the most flavorful. Rinse just before serving.

Grapes (especially the red varieties) are rich sources of flavonoids, the substances in wine suspected to offer so many health benefits. Grapes also contain caffeic, ferulic, and ellagic acids, phe­nolic acids with strong antioxidant properties that give both grapes and wine their color and flavor as well as the charac­teristic tartness. Grapes additionally contain the phytoestrogen resveratrol, a phenolic fungicide that may support a healthy heart. (Peanuts also contain resveratrol.) A small bunch of fresh grapes makes a satisfying conclusion to any meal. Raisins are also great for snacking, in breads, and in recipes where fruit is cooked.