The word "superfood" is often found in health magazines, on food packaging, and in social media posts.

Despite its popularity, there is no official definition of what exactly makes a food a superfood. The term is usually used for foods that are naturally rich in plant compounds and are associated with positive health effects.

Think blueberries, spinach, or nuts—foods that are common in the Mediterranean diet, which is known for its ability to support heart health and longevity.

In a recent article in the Journal of Agriculture and Food Chemistry, Dr. John M. Petsuto, a leading researcher in the field of resveratrol and cancer prevention, argues that fresh grapes deserve to be ranked alongside other so-called superfoods.

Dr. Petsuto, who is dean of the School of Pharmacy and Health Sciences at the University of Western New England, presents scientific evidence that grapes meet all the criteria that qualify them as a superfood, even though the term is not officially defined.

One of the reasons grapes are so impressive is their chemical complexity. These small, sweet fruits naturally contain more than 1,600 different compounds. Many of them belong to the group of polyphenols—plant chemicals that are well known for their antioxidant effects.

This group includes flavonoids, anthocyanidins, catechins, phenolic acids, and resveratrol, among others. Polyphenols help protect the body's cells from damage and can influence the way our cells function.

Petsuto emphasizes that it is not just one single compound in grapes that is responsible for their benefits, but the unique combination of all these compounds working together as a whole.

Over 60 peer-reviewed studies have examined grapes and their impact on human health. One of its most well-established benefits is for the cardiovascular system. Grapes can help relax blood vessels, promote healthy blood circulation, and maintain balanced cholesterol levels. This makes them a natural ally for heart health.

Grapes have also been shown to have benefits for other parts of the body. Research suggests that they may support brain health by maintaining healthy brain metabolism and helping with certain aspects of thinking and memory.

They may also protect the skin by making it more resistant to damage from the sun's ultraviolet rays and helping to prevent DNA damage in skin cells. In the digestive system, grapes can affect the gut microbiome—the community of bacteria that live in our intestines—by increasing its diversity and promoting a healthier balance of microbes.

For eye health, studies show that grapes can increase the optical density of macular pigment, which is associated with better retinal function and protection against age-related vision problems.

Another interesting area of research is nutrigenomics—the study of how food affects gene activity. Grapes seem to influence gene expression in ways that benefit different systems in the body. According to Dr. Petsuto, these changes at the genetic level may be one of the main reasons why grapes are so effective at maintaining health.

Ian Lemey, president of the California Table Grape Commission, hopes this science will encourage more people to view grapes as a superfood. "Whether consumed for health or for pleasure as a healthy snack, eating California grapes is a win for consumers," he said.

The message from Dr. Petsuto's work is simple: grapes are more than just a sweet dessert. They offer a powerful array of natural compounds that can help protect the heart, brain, skin, gut, and eyes, and even influence our genes for better health.

And since they are easy to enjoy—fresh, delicious, and easy to carry—they may be one of the simplest "superfoods" to add to your daily diet.

This study presents compelling arguments for greater recognition of grapes in the world of superfoods. Although the term itself is more marketing than scientific, the data supporting the health benefits of grapes is strong and comprehensive. | BGNES