A study from the University of California, published in Nutrients, found that just 10 grams of grapes daily can lower “bad” LDL cholesterol and improve gut microbiota—key for metabolic health. Meanwhile, researchers at Western New England University, in Foods, discovered that grapes activate genes that support muscle growth while suppressing those linked to muscle decline. This is especially beneficial for older adults at risk of sarcopenia.

Nutritionally, grapes are 80% water and rich in antioxidants like resveratrol and quercetin, fiber, and essential vitamins and minerals. Their nutrigenomic potential—ability to influence gene expression—adds to their unique health benefits.

Prunes also offer major advantages for those over 45, especially postmenopausal women. A study in Journal of Medicinal Food (2021) showed prunes improve cholesterol, reduce inflammation, and raise IGF-1 levels, which supports bone and muscle health.

Prunes aid digestion, balance blood sugar, and deliver nutrients like iron, magnesium, and vitamin K.

Incorporating grapes and prunes into a healthy lifestyle may significantly support cardiovascular, muscular, and overall health as we age.