Health benefits of grapes you may not know

Grapes are a popular fruit but you may not know that their phytochemicals may help to reduce risk for heart disease, cancer and strokes. Studies indicate that red wine, grape juice and raisins are also rich in disease-fighting compounds.

To reap the full benefits of grapes, it is best to select red or purple varieties, which seem to contain the highest concentrations of healthful compounds.

• Anthocyanins: Laboratory studies suggest that these pigments in red and purple grapes may suppress the growth of tumour cells.
• Ellagic acid: This phenolic acid in grapes (and other berries) is thought to protect the lungs against environmental toxins.
• Flavonoids: Grapes contain high levels of these heart-healthy antioxidant pigments, which may have the ability to prevent blood from clotting. Both red and purple grape juice are rich in flavonoids, which may help to prevent LDL ("bad") cholesterol from attaching to artery walls and creating blockages that can lead to heart attacks.
• Pectin: This soluble fibre may help to lower LDL cholesterol.
• Quercetin: This flavonoid linked to a reduced risk for cancer development. Quercetin may also reduce clotting in blood vessels and offer relief to people with respiratory ailments.
• Resveratrol: This phytochemical, found in the skin of grapes, has been linked to the ability to fight cancer. It is also being studied for cholesterol-lowering effects and its ability to help prevent strokes.

Though the French eat a high-fat diet, they have a low incidence of heart disease. This phenomenon is called the "French paradox". The belief is that flavonoids in red wine may protect against damage to arteries. The same heart-healthy benefits may also apply to unfermented grape juice. A recent study showed that consuming 280 to 335 grams (10 to 12 ounces) of purple grape juice a day could substantially reduce the risk for heart disease.

Here are a few ideas for adding more grapes to your diet:

• Stir halved seedless grapes into chicken, beef or fish stews.
• Chop red grapes and combine with honey, fresh lemon juice, chopped red onion and minced parsley, and use as a relish for meat or poultry.
• Cook dried fruits such as apricots and raisins in purple grape juice until tender, then puree and use as an all-fruit spread.
• Prepare hot mulled grape juice or wine. Add cinnamon sticks, whole cloves, allspice berries and whole black peppercorns to grape juice and cook over low heat until warm and fragrant
• Finely chop grapes and toasted walnuts, stir into cream cheese and spread over flour tortillas. Add watercress and sliced turkey or chicken and roll up for a sandwich wrap.