Can I eat grape seeds? (3 health benefits)
In this brief guide, we will answer the query, “Can I eat grape seeds?” and we will discuss some health benefits and potential risks of consuming grape seeds and how you can safely consume them.
Can I eat grape seeds?
Yes, you can eat grape seeds, they even offer potential health benefits. Despite their bitter flavour, grape seeds are rich in nutrients, including flavonoids and polyphenols (1).
Most people find grapes to be distasteful, but by eating them whole, you may get beyond the unpleasant flavour. Grape seeds can also be consumed in liquid forms, such as grape seed extract or oil (1,2).
What are the health benefits of eating grape seeds?
Grape seeds are rich in antioxidants, particularly proanthocyanidins and resveratrol. These compounds act in scavenging free radicals and reducing oxidative stress, contributing to cardiovascular health by improving blood vessel function, reducing inflammation, and potentially lowering LDL cholesterol levels (1,2,3).
It is reported that grape seed compounds exhibit anti-inflammatory effects, which can benefit various conditions linked to chronic inflammation (1,2).
Thus, their ability to support skin health includes protection against UV-induced damage and enhancement of collagen synthesis (2,4).
Emerging research also suggests positive impacts on cognitive function and blood sugar regulation (2,5).
What are the potential risks of eating grape seeds?
Some people may want to avoid consuming grape seeds for health reasons. Research suggests that grape seed extract contains blood-thinning characteristics, which might interact with blood-thinning medicines or be dangerous for persons with bleeding problems (6).
A fair amount of whole-seeded grapes is unlikely to put most persons at high risk of this interaction. To be on the safe side, talk to your doctor about potential dangers (6).
Additionally, grapes can be contaminated with moulds or bacteria. Grey mould, incited by Botrytis cinera, make sure to not consume spoiled grape and their seeds because it can be harmful to your health (8).
How can you safely consume grape seeds?
To safely incorporate grape seeds into your diet, consider consuming crushed or ground seeds, as the outer shells are hard and less digestible.
You can also consider grape seeds extract supplements, standardized for specific compounds, but just under professional guidance. Due to its anti-inflammatory and circulation boost properties, some people take it because of this potential (2,7).
In this brief guide, we answered the query, “Can I eat grape seeds?” and we also discussed some health benefits and potential risks of consuming grape seeds, and how you can safely consume them.
Ma ZF, Zhang H. Phytochemical Constituents, Health Benefits, and Industrial Applications of Grape Seeds: A Mini-Review. Antioxidants (Basel). 2017 Sep 15;6(3):71
Gupta M, Dey S, Marbaniang D, et al. Grape seed extract: having a potential health benefits. J Food Sci Technol. 2020, 57(4):1205-1215.
Rodríguez-Pérez C, García-Villanova B, Guerra-Hernández E, Verardo V. Grape Seeds Proanthocyanidins: An Overview of In Vivo Bioactivity in Animal Models. Nutrients. 2019, 12, 11(10):2435.
Zhou DD, et al. Bioactive Compounds, Health Benefits and Food Applications of Grape. Foods. 2022, 7, 11(18):2755
Bell L, et al. Grape seed polyphenol extract and cognitive function in healthy young adults: a randomised, placebo-controlled, parallel-groups acute-on-chronic trial. Nutr Neurosci. 2022, 25(1):54-63.
Bijak M, et al. Dual Anticoagulant/Antiplatelet Activity of Polyphenolic Grape Seeds Extract. Nutrients. 2019, 5, 11(1):93.
Kar P, et al. Effects of grape seed extract in Type 2 diabetic subjects at high cardiovascular risk: a double blind randomized placebo controlled trial examining metabolic markers, vascular tone, inflammation, oxidative stress and insulin sensitivity. Diabet Med. 2009, 26(5):526-31.
Romanazzi, G. Integrated management of postharvest gray mold on fruit crops. Postharvest Biology and Technology, 2016, 113, 2016, 69-76.