Randy Bird Sports Nutrition

Grapes come in more than 50 varieties in black, blue, blue-black, golden, red, green, purple, and white colors.

All varieties, no matter the color, have health benefits.

Grapes have high concentrations of phytonutrients

The three polyphenols that are linked to their health benefits are:

1. Flavonoids

2. Phenolic Acids

3. Resveratrol

Protection against Heart Disease

Eating grapes leads to:

1. Increased levels of Nitric Oxide in the blood, which dilates the blood vessels.

– This leads to lower blood pressure.

2. Reduces inflammation

3. Reduces harmful blood clots

4. Reduces potential artery damage from LDL (bad cholesterol)

Antioxidants and Athletic Performance

Grapes are a good source of antioxidants.

1. Regular and prolonged exercise causes an increase in free radicals, leading to muscle damage.

2. The antioxidants in grapes can assist in fighting this free radical damage

Grapes are 80% Water

This makes them an excellent low-calorie snack or dessert.

One grape only has 4 calories.

Eating grapes will also aid in hydration.
BOTTOM LINE:

Add grapes (any color) to your normal weekly meal plan.

© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.