Grapes
What are Grapes?
Grapes are small round fruits that grow in clusters from a vine and contain essential nutrients for kids, such as vitamin K and B6. Despite their many uses as raisins, juices, and jellies, grapes are widely consumed just as they are. Sweet and juicy in taste, grapes are available in many colors, from red to green to nearly black, owing their dark hues to powerful antioxidants called anthocyanins.
Whole grapes are a common choking hazard for children under 4, so slicing them in half lengthwise for children ages 3-4 and slicing them into quarters from 1-2 can reduce the risk of a choking episode. For more information on choking hazards, see the CDC website.
Are Grapes Beneficial for Autism?
Yes! Grapes are good sources of vitamin K and vitamin B6 and also contain helpful amounts of vitamin C, thiamin, and riboflavin. Plus, grapes are rich in antioxidants, including anthocyanins and resveratrol, and are natural sources of melatonin.
Did you know children with autism are more likely to have a vitamin K deficiency than typically developing children [1]? The fat-soluble vitamin plays a key role in bone health and blood clotting; thankfully, grapes are an abundant source!
Vitamin B6 aids in forming neurotransmitters, chemical messengers in the brain that affect brain development, and controlling homocysteine levels in the blood [2]. One meta-analysis of 31 studies found children with autism had significantly elevated levels of homocysteine; therefore, vitamin B6-rich foods may help normalize them [3]. Because children with autism are at risk of low nutrient intake, they also can have trouble getting enough B vitamins, such as thiamin (B1) and riboflavin (B2), and grapes offer this nutrient duo.
Grapes are sweet suppliers of antioxidants such as vitamin C, anthocyanins, and resveratrol. Antioxidants are very important in autism because autism is linked to oxidative stress. Oxidative stress happens with the accumulation of toxins that can damage the brain and nerves and may play a role in the development of autism [4]. If antioxidants aren’t present to help clear out these toxic agents to help fight oxidative stress, then inflammation can persist and lead to more health problems [5].
Further, grapes possess melatonin, a natural hormone in the brain responsible for controlling sleep-wake cycles in the body. Children with autism experience more sleep problems than the general population, and eating melatonin-containing foods could help bring more melatonin into the body [6].
Nutrient Breakdown [7]
In a half cup of grapes, you’ll find:
52 calories
0.5 g protein
0 g fat
14 g carbohydrates
0.7 g fiber
11 mcg vitamin K
0.07 vitamin B6
0.05 mg thiamin
2 mg vitamin C
Ways to Enjoy Grapes
Raisins
Make fruit kebabs with a yogurt dipping sauce
Try a 2- ingredient fruit salad with sliced grapes and cut-up cantaloupe
Create a savory and sweet combo by pairing sliced grapes with cubed cheese
Add grapes to a snack charcuterie tray
Mix fresh grapes to cottage cheese with honey and cinnamon
Bake chopped grapes in a sheet pan pancake recipe
Enjoy sliced grapes on crackers with a smear of cream cheese
Alternatives to Grapes
If your child doesn’t like grapes yet or is sensitive to them, here are some alternatives that are similar in nutritional value:
Blackberries
Cherries
BOTTOM LINE:
Juicy and sweet grapes are an easy-to-prep versatile fruit with nutrients including Vitamin K, B6, and C and antioxidants that may support brain, bone, blood, sleep, and inflammatory health. When shopping, choose plump, firm grapes with healthy-looking stems, and always cut them up for children under 4.
