Could grapes help you defy aging? How they boost muscle health

It looks like grapes might just be your new secret weapon for aging gracefully.

A new study reveals that adding grapes to your daily diet could actually help preserve muscle strength and health as you age. The research, conducted using a mouse model, suggests that these antioxidant-packed fruits could play a key role in reshaping muscle composition—especially for women as they enter their later years.

Published in the journal Foods, the study tracked 480 mice over two and a half years to see how grape consumption affected muscle gene expression. The results? Something as simple as incorporating grapes into your diet could have a positive impact on muscle health over time.

Muscle loss is a common issue, with 10-16 per cent of older adults globally experiencing sarcopenia—the gradual decline in muscle mass and function that comes with age. This is especially challenging for women, who struggle more with maintaining muscle mass, particularly after menopause. That’s why this research is especially relevant for aging women.

The study, led by a team of researchers from US universities, found that consuming the equivalent of two human servings of grapes a day led to significant changes in muscle-related gene expression. While both males and females showed shifts, the effects were most noticeable in females, whose gene activity patterns started to resemble those typically seen in males.

At the genetic level, the study identified 25 key genes affected by grape consumption. Some genes linked to lean muscle mass became more active, while others related to muscle degeneration saw a decrease in activity.

What makes grapes so special?

Grapes are packed with over 1,600 natural compounds that work together in harmony. Instead of one single component driving all the benefits, it's likely that the combination of these compounds is behind their powerful effects. “This study provides evidence that grapes have the potential to enhance muscle health at the genetic level,” says John Pezzuto, senior investigator of the study and professor and dean of pharmacy and health sciences at Western New England University. Keeping our muscles in good shape isn’t just about strength, it’s key for everything from balance and bone health to metabolism.

This study is just another piece of the puzzle in the growing body of research that highlights the many health benefits of grapes. While the study didn’t show major changes in muscle appearance or weight, the underlying genetic shifts were significant. This suggests that grapes might be working at a deeper, cellular level to support muscle health—possibly even before any physical changes become noticeable. Of course, more research is needed to confirm these findings.

For older adults looking to stay strong and independent, adding a daily serving of grapes to your diet, along with regular exercise, could be a great addition to a healthy aging routine. However, researchers caution that more human studies are needed to fully validate these effects.

It's clear that grapes are more than just a sweet snack—they're a superfood that supports not only muscle health but also heart, skin, and brain function.

Why grapes are considered a superfood

Grapes are often hailed as a ‘superfood,’ and for good reason, as they are packed with nutrients and antioxidants that can work wonders for your health. But as with any food, it’s important to understand both their benefits and what to keep in mind, especially when it comes to their sugar content.

Abu Dhabi-based Chandana Devesh, a clinical dietician breaks down the benefits:

Rich in antioxidants

Grapes are bursting with antioxidants such as flavonoids, resveratrol, and quercetin. These powerful compounds help fight oxidative stress in your body, which protect your cells from damage that can lead to aging and disease. Resveratrol has been linked to heart health and even anti-aging effects.

Vitamins

Grapes are a good source of vitamin C, which is vital for boosting your immune system, supporting skin health, and even speeding up wound healing. Moreover, they contain B-vitamins like B6, which are essential for metabolism and brain function.

Minerals

Grapes contain potassium, which helps regulate your blood pressure and supports muscle function. They also offer a bit of magnesium, which plays a crucial role in maintaining bone health and muscle relaxation.

Fibre fuel

With their fibre content, grapes are good for digestion and gut health. The fibre helps keep things moving smoothly through your system, promoting regularity and a feeling of satiety.

As you can see, there are more to grapes than just their sweet taste.  Devesh explains, “Rich in resveratrol, especially in darker varieties, they can support heart health by improving circulation, reducing inflammation, and lowering blood pressure, lowering the risk of heart disease.”

The antioxidants present in grapes, can also protect your skin from the sun, reduce wrinkles, and may even promote collagen production for a youthful glow. For your brain, the antioxidants in grapes help protect cells, potentially improving memory and cognitive function as you age. Plus, with their high water and fibre content, grapes make an excellent weight management snack, keeping you full, curbing cravings, and supporting digestion without spiking blood sugar.

Nevertheless, owing to their sugar content, it’s best to enjoy them in moderation. Keep an eye on portion sizes, pair them with other whole foods, and avoid processed grape products like juice and raisins.