Can You Eat the Seeds of Grapes? The Surprising Truth
Grapes are one of the most popular fruits in the world. These sweet, juicy orbs come in different colors like green, red, black, and purple. They make for a refreshing snack and have an array of health benefits.
But what about the seeds inside grapes? Can you eat grape seeds or are they toxic?
The answer is yes, you can eat grape seeds! In fact, grape seeds are edible and contain nutrients like fatty acids, plant compounds, and vitamin E. They may even offer some health benefits.
This article provides a detailed look at grape seeds, their nutrition, and their health effects.
Are Grape Seeds Toxic?
Grape seeds are not toxic or poisonous. Both the seeds and skin of grapes contain resveratrol, a powerful antioxidant that may help prevent cancer, heart disease, and diabetes.
However, grapes are on the Environmental Working Group's Dirty Dozen list, which means they are contaminated with high levels of pesticides. These pesticides may accumulate in grape seeds.
To avoid potential pesticide exposure, it’s best to eat organic grapes and grape seeds whenever possible.
Nutrition Facts of Grape Seeds
Though small, grape seeds are packed with nutrients.
Just one tablespoon (10 grams) of grape seeds contains (1):
- Calories: 57
- Fat: 5 grams
- Carbs: 3 grams
- Fiber: 1 gram
- Protein: 1 gram
Grape seeds are high in polyunsaturated fats like linoleic acid, an omega-6 fatty acid that most people don't get enough of (2).
They also contain oleic acid, a monounsaturated fat linked to reduced inflammation and improved heart health (3).
Additionally, grape seeds are a good source of vitamin E, providing 3.9 mg or 26% of the Reference Daily Intake (RDI) per tablespoon (10 grams) (1).
Vitamin E is a powerful antioxidant that neutralizes free radicals to prevent oxidative damage to your cells.
Grape seeds are also rich in plant compounds like flavonoids, known for their antioxidant and anti-inflammatory effects.
Potential Health Benefits of Grape Seeds
Thanks to their stellar nutrient profile, grape seeds are linked to several health benefits.
Here are some of the ways that grape seeds may improve your health:
May Reduce Inflammation
Inflammation is a normal immune response designed to protect your body against injury and infection. However, chronic inflammation can accelerate aging and disease.
Grape seeds contain gallic acid, catechins, and proanthocyanidins — compounds that have anti-inflammatory properties and may reduce systemic inflammation (4).
Some research shows that eating grape seeds may decrease inflammatory markers like interleukin 6 (IL-6) and C-reactive protein (CRP) (5, 6).
Could Improve Heart Health
With their high levels of antioxidants, vitamin E, and linoleic acid, grape seeds may boost heart health.
Some studies indicate that grape seed extract may protect against heart disease by reducing blood pressure and cholesterol levels (7, 8, 9).
One study in 115 people found that taking 300 mg of grape seed extract daily for 8 weeks lowered systolic blood pressure, compared with a placebo (9).
May Prevent Cancer
Grape seeds contain high amounts of antioxidants like resveratrol, proanthocyanidins, and flavonoids.
These compounds neutralize free radicals to prevent oxidative damage linked to cancer development (10).
According to animal and test-tube studies, grape seed extract may prevent the growth and spread of certain types of cancer like colorectal, prostate, and breast cancer (11, 12, 13).
More human research is needed to make solid conclusions.
Could Improve Blood Sugar Control
Some research indicates that eating grape seeds may reduce blood sugar levels and prevent diabetes.
In one study, giving grape seed extract to rats with diabetes led to decreased blood sugar levels, compared with a control group (14).
Other animal studies show that grape seed extract may also improve insulin resistance and reduce inflammation associated with diabetes (15, 16).
Again, more human studies are needed.
How to Eat Grape Seeds
Wondering how you can start incorporating grape seeds into your diet?
Here are some easy ways to eat grape seeds:
- Add them to smoothies, yogurt, oatmeal, and cereal
- Sprinkle them on top of salads or soups
- Mix them into dough for muffins, breads, and cookies
- Stir them into granola, trail mixes, and snack mixes
- Blend them into pesto, dips, and dressings
Grape seeds have a mildly nutty taste that can add texture and flavor to many dishes.
You can also take grape seed extract supplements, which are widely available in capsule, tablet, or liquid extract form.
Potential Side Effects and Safety
Grape seeds are likely safe for most people when consumed in normal food amounts.
However, grape seed extracts are more concentrated. Taking large amounts may cause side effects like headache, itchy scalp, dizziness, and nausea.
Additionally, grape seeds contain high levels of antioxidants that may interact with certain medications. Be sure to consult your healthcare provider before taking grape seed extract if you take any medications.
Some animal studies also show that eating grape seeds may adversely impact fertility and embryo development (17, 18).
The safety of grape seeds during pregnancy and breastfeeding is unknown. It’s best to avoid grape seed extract if pregnant or nursing.
The Bottom Line
Though small, grape seeds are packed with nutrients like vitamin E, linoleic acid, and powerful plant compounds.
They're completely edible and may offer several benefits, including reduced inflammation, better heart health, enhanced blood sugar control, and cancer prevention.
Grape seeds are likely safe for most people. However, more studies are needed to determine appropriate dosage guidelines.
You can eat grape seeds by adding them to cereals, breads, salads, and snacks or taking grape seed extract capsules.
At the end of the day, grape seeds are highly nutritious and provide an easy way to give a nutritional boost to many dishes.
FAQs
Are grape seeds toxic?
No, grape seeds are not toxic. Both the seeds and skins of grapes contain resveratrol, a powerful antioxidant. However, grapes are on the Dirty Dozen list for high pesticide contamination, so it's best to eat organic.
What nutrients do grape seeds contain?
Grape seeds contain healthy fats like linoleic acid and oleic acid, vitamin E, plant compounds like flavonoids, and antioxidants like resveratrol.
What are the health benefits of eating grape seeds?
Potential health benefits include reduced inflammation, improved heart health, enhanced blood sugar control, and cancer prevention due to their high antioxidant content.
How can you add grape seeds to your diet?
You can add grape seeds to smoothies, oatmeal, salads, baked goods, trail mixes, pesto, dips, and dressings. You can also take grape seed extract capsules.
Are there any side effects or safety concerns with grape seeds?
Grape seeds are likely safe for most people, but high doses of extract may cause side effects. Their safety during pregnancy is unknown, so it's best to avoid grape seed extract.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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