Most grapes found today are seedless, but few contain seeds as well. The grape crop can be grown via a cutting (similar to the cloning process); hence, it doesn’t require seeds.
If you have bought seeded grapes and are now wondering if you can eat grape seeds or spit them out, you do not need to bother yourself much. Grape seeds are unlikely to harm you. In fact, they are rich in antioxidants, flavonoids, and melatonin, which is good for health (1).
Grape Seed Nutrition
The grape seeds contain fiber, minerals, water, protein, and oil in their natural form. By weight, these seeds have approximately the following composition:
- Fibre- 35%
- Oils- 20%
- Protein- 11%
- Water- 7%
- Minerals- 3%
The potent nutrients found in grapes include iron, calcium, magnesium, zinc, vitamin E, potassium, copper, phosphorous, phenolic compounds, and oligomeric proanthocyanidin complexes (1).
Are Grape Seeds Safe To Eat?
Grapes may contain one or several seeds in them. These seeds have a crunchy and slightly bitter flavor. While grape seeds may not be tasty to eat, they are harmless for most people. The only condition is you should chew them well before swallowing.
Grape seed oil and grape seed extract formed from grounded grape seeds are popular health foods.
Health Benefits Of Grape Seeds
Grape seeds contain different plant compounds that are rich in nutrients. They may offer additional health benefits apart from the usual benefits of eating grapes.
Rich in Antioxidant
Grape seeds are rich in different antioxidants that reduces body inflammation and protects it from oxidative strain. Thus, it safeguards the body from different metabolic syndromes and chronic illnesses. Here are some beneficial compounds present in grape seeds-
- Proanthocyanidins– It is an antioxidant-rich polyphenol that gives plants their red, blue, or purple color. This antioxidant is believed to improve blood flow and reduce inflammation. The high number of hydroxyl groups in proanthocyanidins prevents bacteria linkage and coaggregation, reduces biofilm formation, and decreases inflammation (1).
- Flavonoids– The specific flavonoids found in grape seeds are gallic acid, catechin, and epicatechin. These flavonoids have anti-inflammatory and free radical scavenging properties that are specifically advantageous for the brain. It has also been reported to prolong the initiation of neurodegenerative disorders like Alzheimer’s (2).
- Melatonin– As the grape ripens, the concentration of melatonin also increases that plays an important role in promoting health. This hormone acts as an antioxidant and has inflammatory properties. It regulates circadian rhythms, like sleeping patterns. An increased melatonin concentration reduces fatigue and sleepiness due to workload or health conditions. It also improves sleep quality (3).
Fights Off Skin Problems
As these seeds are full of antioxidants, they also help to fight various skin conditions like skin inflammation, premature fine lines, acne, wrinkles, and psoriasis, among others.
Fights Against Specific Cancers
Grape seeds have also been reported to fight against specific cancers. They can offer protection from UV-induced photocarcinogenesis. This is done by decreasing the size, diversity, and formation of the tumor as well as preventing the altering of UVB-induced papillomas to detrimental malignant carcinomas.
Also, the proanthocyanidins present in grape seeds reduce azoxymethane-induced colon carcinogenesis by initiating the process of apoptosis (4).
Other Benefits
Beside the strong anti-oxidant properties, grape seed also offer other benefits such as-
- improves overall cardiovascular health
- corrects vision problems
- treats asthma
- assists in weight loss
- treats depression and improve mental health
Consuming grape seeds regularly can decrease the LDL cholesterol levels as well as biomarkers in the body.
How Can You Eat Grape Seeds?
Grape seeds can be consumed raw while eating grapes. Owing to grape seeds health benefits, grape seeds supplements are also readily available in the market.
Grape Seeds Supplements
Grape seed supplements are extremely popular these days. They can be found in the form of capsules, tablets, and liquid extracts.
Due to enormous circulation-boosting and anti-inflammatory properties people find consuming grape seeds supplements an easy choice. These supplements slow down the aging process and protect from chronic illnesses like cancers.
Grape seed supplements are produced by extracting seeds from the grapes, drying and then grinding them. Grape seed extracts are also considered safe, and minimal adverse effects have been reported.
However, before consuming grape seed supplements or extracts, it is important that you consult a doctor. This is especially important if you are taking blood-thinning medicines.
When Is It Not Safe To Eat Grape Seeds?
Some research articles have suggested that grape seed extract has blood-thinning properties that could be unsafe for people with bleeding disorders or those who take blood-thinning medications. Hence, such people may avoid eating grape seeds (5).
Though consuming a few grape seeds may not be risky, it is always advisable to consult a doctor before trying out such things yourself.
Conclusion
Grape seeds are safe to consume. So, if you question, can you eat grape seeds, the answer is yes! They are full of antioxidants, melatonin, and flavonoids that support brain and heart health.
You can either buy seeded grapes or other popular ways, grape seed extract and grape seed supplements. Grape seeds also promote good blood circulation and better sleep.
However, there is a lack of evidence showing the safety of grape seed supplements used during pregnancy and breastfeeding. As such, it is best to avoid consuming it while pregnant or lactating. As long as you are not on blood thinning or other medications, you can safely consume grape seeds.
If you choose to eat grape seeds, they are unlikely to harm your health. Just ensure that you chew them well. Still, whether you choose to eat or not, it is a personal preference. If you do not like the taste, you can entirely skip them.
References:
- Research Gate – Grape Seeds (Vitis Vinifera) and Their Nutritional Value
- ScienceDirect – Proanthocyanidins in grape seeds: An updated review of their health benefits and potential uses in the food industry
- National Library Of Medicine – Flavonoid-Based Therapies in the Early Management of Neurodegenerative Diseases
- National Library Of Medicine – Melatonin: Pharmacology, Functions and Therapeutic Benefits
- American Association for Cancer Research – Grape Seeds: Ripe for Cancer Chemoprevention
