It is a power fruit.
If your muscles are feeling a bit weak, your first thought might be to increase your protein intake or add supplements to your routine. You might also consider adjusting your workouts by incorporating more resistance training or cardio. While these are all effective strategies, new research suggests that snacking on grapes could also help strengthen your muscles, particularly as you age.
Grapes have long been praised for their numerous health benefits, including promoting heart health, improving vision, boosting gut health and immunity, and enhancing sleep. Despite their reputation for being high in sugar, registered dietitian and sports nutrition professor Roxana Ehsani, MS, RD, explains that grapes are actually nutrient-dense, offering essential carbohydrates, hydration, vitamins, minerals, antioxidants, and polyphenols.
Recently, a study published in Foods revealed that eating grapes regularly may help prevent muscle loss, especially in postmenopausal women. The research, led by John Pezzuto, PhD, from Western New England University, used a mouse model to examine how long-term consumption of grape powder affects muscle health at the genetic level. The study found that after feeding mice grape powder equivalent to two human servings for 2.5 years, there were significant improvements in muscle-related gene expression, particularly in female mice. The findings suggest that regular grape consumption may help preserve muscle function, which often declines with age.
While these results are promising, especially for preventing age-related muscle deterioration, the study authors emphasize the need for further research, including human trials. Pezzuto is optimistic about the potential benefits of grapes, noting that their safety and accessibility make them a compelling subject for future studies.
As for how many grapes to eat, Ehsani recommends sticking to one serving per day. However, she adds that it’s fine to indulge in extra servings occasionally if you’re a grape lover, as long as it’s part of a balanced diet.
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