Grapes are a fruit popular around the world. They are eaten as a snack, added to various dishes, and even used to produce wine.
Grapes are also rich in various essential nutrients, minerals, and vitamins, so they make for a great food addition to a healthy, balanced diet.
But, if you’re looking for a specific nutrient, such as iron, it’s important to know whether the foods you add to your diet are high in it. So, are grapes high in iron?
Are grapes high in iron?
Grapes aren’t too high in iron, so eating them won’t help you drastically improve how much of this mineral you’re taking in. But grapes are a wonderful source of other essential vitamins and nutrients yet low in calories, so they make for a great healthy snack you can add to any diet.
How much iron is in grapes?
A cup of red or green European grapes contains around 0.5 mg of iron. This isn’t a lot, which means you need to consume other, iron-rich foods on top of the grapes you eat. On the bright side, grapes are a wonderful source of vitamin C, which is a vitamin that helps in iron absorption.
As a result, your body is more likely to retain most of the iron found in grapes as opposed to flushing it out.
Another popular grape variety – American-style grapes – contains around 0.3 mg of iron in one cup, which is even less. Luckily, some studies show that red grapes contain polyphenols, naturally-occurring plant compounds that may help in non-heme iron absorption.
So, even though grapes don’t contain too much of this mineral, the presence of polyphenols increases the likelihood of all the iron being absorbed.
Are grapes healthy?
Grapes are low in calories, which means that adding them to your diet can aid in weight loss if that’s your goal. They also contain a decent amount of fiber, which helps you stay full after eating.
This type of carb is also responsible for soaking up excess stomach acid, reducing the risk of acid reflux and GERD symptoms. Because of that, doctors recommend adding low-sugar fruits and veggies to your diet if you suffer from heartburn and other digestive system issues.
This delicious fruit packs a good dose of vitamin C too. This micronutrient not only contributes to connective tissue health and boosts your immune system, but it’s also a powerful antioxidant. When it comes to iron, vitamin C helps in the absorption of this necessary mineral.
So consuming foods that contain both iron and vitamin C provides you with even more health benefits.
Another micronutrient that grapes are rich in is vitamin K. It’s responsible for blood clotting, bone metabolism, as well as regulating blood calcium levels.
This nutrient is fat-soluble, which means that it needs to be consumed alongside some healthy fats to ensure more efficient absorption.
Since it’s fat-soluble, it’s also important not to take in too much of it as your body tends to store it for later.
Grapes are also high in antioxidants, which help flush out free radicals out of your body and prevent many chronic diseases, such as diabetes, cancer, and heart disease. The highest concentration of these beneficial compounds is found in the skin and seeds of grapes.
Because of that, drinking grape juice or eating peeled grapes may not provide you with as many antioxidants.
Eating grapes also has several impressive benefits for the health of your heart. Firstly, grapes contain a good amount of potassium, which helps maintain healthy blood pressure, reducing the risk of high blood pressure and stroke.
Grapes may also help reduce ‘bad’ cholesterol levels, lowering your risk of a heart attack. Because of that, snacking on this fruit can be incredibly beneficial for long, healthy life.
Consuming fruits, such as grapes, may also help decrease blood sugar levels and prevent the development of diabetes.
While it might seem counterintuitive since grapes contain a lot of sugar, this fruit actually has a low glycemic index, which means that they don’t increase your blood sugar levels too fast.
What’s more, several plant compounds found in grapes may further decrease blood sugar levels, increasing your energy and making you feel less lethargic.
Can you get too much iron from grapes?
Grapes are rather low in iron, so there’s no risk of taking in too much of this mineral from them. They contain mostly non-heme iron, which is found only in grains, beans, vegetables, fruits, nuts, and seeds.
This type of iron is also harder for your body to absorb, which means that you’re less likely to get all of the iron found in grapes. As a result, grapes are safe to consume if you’re worried about taking in too much of this mineral.
Is grape juice high in iron?
One cup of grape juice contains around 0.3 mg of iron. This is less than fresh grapes, so this juice doesn’t make for a great source of iron.
What’s more, all of the calories in grape juice come from carbohydrates – mainly sugars – which makes this a rather unhealthy juice that may lead to weight gain if consumed in large quantities.
It’s also rather deficient in fiber, so there’s nothing to offset the negative effects of sugar.
On the bright side, a single glass of grape juice does provide you with a lot of vitamin C, thiamin, riboflavin, and manganese, which are essential minerals.
They contribute to, for example, improved cognitive health, immune system health, reduced inflammation, and improved digestion. So, having some grape juice from time to time may help you reap a lot of health benefits from these micronutrients without too much of a hassle.
Grapes are a type of fruit rather low in iron. So, you should include more iron-rich foods in your diet if you’re looking to increase your intake of this essential mineral.
On the bright side, grapes are rich in various essential vitamins and minerals, which make them a great alternative to other sugary snacks. Because of that, it’s a good idea to include some in your diet.