Humans have been growing grapes since as early as 6500 B.C. and, in the mythology of several cultures, this fruit symbolizes abundance and fertility. In addition to being downright gorgeous—and the main ingredient in our beloved wine — grapes offer a number of health benefits. Here are seven, plus simple ways to incorporate these gems into your daily meals and snacks.

1. Grapes are rich in important nutrients.

One cup of grapes provides about a quarter of your daily vitamin C needs, nearly 20% for vitamin K and at least 10% for copper. In addition to supporting immunity, vitamin C is needed for DNA repair and for the production of both collagen and serotonin. (The latter promotes happiness and sleep.)

Vitamin C also helps significantly boost the absorption of iron from plant foods; a higher blood level of vitamin C is tied to increased fat burning, both during exercise and at rest. Vitamin K is required for bone formation, and a shortfall is linked to increased fracture risk.

Copper plays a role in energy production, plus in the formation of collagen and red blood cells. Grapes also provide smaller amounts of several key nutrients, including B vitamins, potassium and manganese.

2. Grapes support immunity.

In addition to the aforementioned vitamins C and A, which are both vital for immunity, grapes support the immune system through their natural antimicrobial properties. A 1-cup portion also supplies about 2.5 ounces of water, which is important for hydration, circulation and healthy blood flow, and waste elimination.

3. Grapes provide anti-aging antioxidants.

Grapes contain several different antioxidants, including types known to decrease inflammation and support healthy blood flow. Grape antioxidants are also linked to better brain function (including memory and learning), anti-aging and overall longevity. The quercetin in black and red grapes has been shown to protect against neurodegenerative diseases, such as Alzheimer’s. Quercetin has also been linked to apoptosis, the self-destruct sequence the body uses to kill off worn-out or dysfunctional cells.

4. Grapes may help you get a good night’s sleep.

The natural melatonin in grapes is linked to longer and better-quality sleep. That’s key, since insomnia affects a third of the population, and sleep deprivation is tied to a number of health risks — including depression, Type 2 diabetes, heart disease and obesity.

5. Grapes improve heart health.

Grapes are heart-healthy in a number of ways. They have been shown to fend off artery hardening, reduce blood pressure, improve circulation, curb blood clotting and lower inflammation. Research indicates that grapes also help reduce cholesterol by decreasing the absorption of the compound into the blood.

6. Grapes protect healthy vision.

The antioxidant compounds lutein and zeaxanthin in grapes protect the retina and eye lens. They’ve been shown to increase visual range, lessen discomfort from glare, enhance visual contrast and reduce the time it takes the eyes to recover from the stress of bright lights. The dynamic duo also helps lower the risk of macular degeneration and cataracts, two common eye disorders.

7. Grapes aid digestive health.

Grapes aren’t spectacularly high in fiber, with 1 cup supplying 1 to 2 grams. But, the fiber and fluid in grapes help support bowel regularity, and grape polyphenols work to positively transform gut bacteria in ways that benefit health. These may include the flourishing of microbes tied to stronger immunity and positive mood.

(Health delivers relevant information in clear, jargon-free language that puts health into context in peoples’ lives. Online at www.health.com.)

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