When September approaches, Spanish grapes reach their peak in national vineyards. This emblematic Mediterranean fruit transcends its leading role in New Year's Eve celebrations, where millions of Spaniards consume twelve grapes at midnight, positioning itself as a nutritional treasure that combines tradition, flavour and scientifically-backed therapeutic properties.
Grapes, available in multiple varieties ranging from white to red, pink or black, are currently in their optimal harvest season, extending primarily from late August to early October. Experts agree that their nutritional profile is particularly interesting for those seeking to incorporate functional foods into their daily diet, thanks to their unique combination of antioxidants, vitamins and minerals.
Ana Llorente, a Mediterranean diet specialist, notes that "grapes are rich in polyphenols, especially resveratrol, a natural antioxidant with anti-inflammatory and cardioprotective properties". This bioactive compound, mainly concentrated in red grape skin, has been the subject of numerous studies suggesting its effectiveness in reducing cardiovascular risk, fighting cellular aging and even contributing to the prevention of certain types of cancer.
Nutritional properties advancing preventive medicine
Recent research published in 2024 by the European Institute of Preventive Nutrition has confirmed that regular grape consumption can significantly improve cardiovascular health. According to these studies, compounds present in this fruit promote arterial elasticity and prevent the formation of atheroma plaques, responsible for numerous circulatory pathologies.
"Besides their known resveratrol content, grapes provide vitamin C, vitamin K, potassium and a considerable amount of water, approximately 81% of their composition", explains Dr Ricardo Ríos, cardiologist at La Paz University Hospital.
Sleep regulation and stress management
A lesser-known but equally relevant aspect is the presence of plant melatonin in grapes. This substance, a natural precursor to the sleep hormone in our body, can help regulate rest and wake cycles, especially in people with mild sleep alterations or elevated stress levels.
Culinary versatility beyond dessert
In culinary terms, grapes stand out for their extraordinary adaptability. They can be enjoyed alone as a healthy snack, in fruit skewers, accompanying cheese boards, or incorporated into fresh salads with nuts. Their sweet flavour interestingly contrasts with savoury ingredients, making them ideal for innovative dishes such as risottos, tagines or poultry stews.
Which grape varieties are the healthiest?
While all grape varieties share beneficial properties, nutritional studies indicate that red and black grapes contain higher concentrations of resveratrol and anthocyanins, the potent antioxidants responsible for many of their healthy effects. Among the varieties most valued for their nutritional properties are Pinot Noir, Cabernet Sauvignon, Tempranillo and Monastrell.