So you want to know which foods have the most resveratrol? This amazing plant compound is all the rage in the health and nutrition world. While you might think of resveratrol as red wine, there are many other tasty foods that can give you a boost. From juicy red grapes to crunchy peanuts, you’ll be surprised at the options. We’ll look at the top resveratrol foods, compare the amounts and show you how to add them to your diet. Whether you’re a wine lover or prefer to get your nutrients from whole foods, you’ll find out the best way to get the benefits of this cool compound. Introduction Resveratrol is a naturally occurring polyphenol that has gained significant attention in recent years due to its potential health benefits. Found in various foods and beverages, including red wine, grapes, and berries, resveratrol has been shown to have anti-inflammatory, antioxidant, and anti-cancer properties. This powerful compound helps protect cells from damage, supports cardiovascular health, and may even play a role in cancer prevention. In this article, we will explore the benefits of resveratrol, its effects on human health, and provide tips on how to incorporate it into your diet. What is Resveratrol Resveratrol is a cool compound found in many plants. Let’s get into what resveratrol is and how it can benefit you. What is Resveratrol? Resveratrol is a natural polyphenol compound in the stilbenes family of antioxidants. Plants produce it as a defense mechanism against stress, injury and fungal infections. You’ll find resveratrol in many plant-based foods, particularly in the skin of red grapes, blueberries, raspberries and peanuts. It’s also found in red wine which is why it’s gotten so much attention for its health benefits. Resveratrol Benefits Resveratrol has many benefits making it a compound of interest in nutrition and medicine: Antioxidant Properties: Resveratrol protects your cells from free radical damage and may reduce the risk of age related diseases like cancer, diabetes and Alzheimer’s. Anti-Inflammatory: It reduces inflammation in the body which is linked to many chronic diseases. Cardiovascular Health: Resveratrol protects blood vessels, lowers cholesterol and may prevent blood clots. It may also prevent cardiovascular disease by improving endothelial function and nitric oxide production. Cancer Prevention: Resveratrol has anti-tumour effects, inhibits cancer cell growth and may enhance chemotherapy. Resveratrol also inhibits cancer cell proliferation and induces apoptosis in many cancer cell lines. Insulin Sensitivity: Resveratrol may improve insulin sensitivity and glucose tolerance which is good for type 2 diabetes. Longevity: Some research shows resveratrol may activate sirtuins, enzymes involved in gene expression, metabolism and ageing which may promote healthy ageing. While these are promising, more research is needed to know for sure how resveratrol affects human health. Many studies have been done in lab settings or on animals and human trials have been mixed. But adding resveratrol rich foods to your diet is a healthy choice as part of a balanced lifestyle. Top Foods with Resveratrol Resveratrol is found in many foods, some with much more than others. Here’s the list: Red and White Wine Red wine is one of the richest sources of resveratrol because of the extended grape skin contact during fermentation. It has 3 to 10 times more resveratrol than white wine. Spanish red wines are particularly high in resveratrol content. White wine also has resveratrol but the levels are much lower because of shorter fermentation time with grape skins. The French Paradox suggests that there’s a lower incidence of coronary heart disease with chronic consumption of low doses of red wine. This paradox challenges the idea that drinking red wine can provide the therapeutic doses of resveratrol needed for health benefits. Moderate alcohol consumption, especially of red wine, may lower the incidence of coronary heart disease. Grapes Grapes, especially red ones, are good sources of resveratrol, with varying resveratrol concentrations. The compound is mostly found in the skin and seeds of grapes. Spanish red grapes are one of the richest sources of resveratrol. Tangerines surprisingly have the highest resveratrol content among fruits with 1061.43 µg/100 g, followed by peaches with 461.6 µg/100 g. Berries Berries, especially blueberries, are good sources of resveratrol. They don’t have as much resveratrol as grapes but they have other antioxidants, dietary fibre, vitamins C and K and manganese. Other berries like cranberries, strawberries and raspberries also have resveratrol but in smaller amounts. Peanuts and Pistachios Peanuts and peanut products are good sources of resveratrol. A boiled cup of peanuts has as much resveratrol as a glass of red wine, with up to 1.28 mg of resveratrol in its skin. Peanut butter has up to 13 mg of resveratrol per cup. Among nuts, walnuts have the highest resveratrol content with 1585 µg/100 g and peanuts with 74 µg/100 g. The effects of resveratrol include renal protection, neuroprotection, glycemic control, bone health, and improved pulmonary function. Dark Chocolate Dark chocolate and cocoa powder has resveratrol but in lower amounts than red wine or some fruits and nuts. The resveratrol in dark chocolate blends with other antioxidants and minerals like iron, copper and manganese making it a tasty and nutritious source of this compound. Itadori tea Itadori tea made from Japanese knotweed roots is a good source of resveratrol. This tea has been used in traditional Japanese and Chinese medicine for centuries. Not as popular as other sources but gaining popularity among health enthusiasts for its high resveratrol content. Factors Affecting Resveratrol Content in Foods Resveratrol content in foods can vary greatly. Knowing these factors is important to maximize the health benefits of resveratrol rich foods in your diet. Processing Methods Processing methods can affect the resveratrol content of foods and drinks. Fermentation and skin contact are key in wine production. Red wine has more resveratrol than white wine because the grape skins are in contact with the juice for a longer time during fermentation. This extended contact allows more resveratrol to be extracted from the grape skins. In wine production, the following factors affect the final resveratrol content: Temperature pH SO2 level These can modify the resveratrol content during the winemaking process and ultimately affect the final product. Growing Conditions Growing conditions of plants can affect their resveratrol content. Various exogenous biological and physical stress factors can influence the amount of resveratrol produced by plants: Climate: Temperature fluctuations and UV light can trigger resveratrol production Soil: Nutrient availability and soil composition affects plant growth and resveratrol synthesis Pest pressure: Plants can produce more resveratrol as a defense mechanism against pests and diseases Altitude: Higher altitude can lead to more resveratrol production due to environmental stressors Endogenous factors also affect resveratrol biosynthesis. For example, germination of peanut kernels increases resveratrol production. During germination, resveratrol content in peanuts can go from 23.45 to 1172.57 μg/g with big variations among cotyledons, roots and stems. Incorporating Resveratrol into Your Diet Incorporating resveratrol-rich foods into your diet can be easy and delicious. Here are some tips to get you started: Tips for Adding Resveratrol-Rich Foods Drink red wine in moderation: Red wine is one of the richest sources of resveratrol. However, it’s essential to consume it in moderation, as excessive alcohol consumption can have negative health effects. Eat grapes and berries: Grapes, particularly the skin, and berries such as blueberries, raspberries, and strawberries are rich in resveratrol. Try resveratrol-rich foods: Other foods that contain resveratrol include peanuts, pistachios, and dark chocolate. Cook with resveratrol-rich ingredients: Use resveratrol-rich ingredients such as grapes, berries, and peanuts in your cooking and baking. Meal Ideas and Recipes Here are some delicious meal ideas and recipes that incorporate resveratrol-rich foods: Grilled chicken with grape sauce: Marinate chicken breast in a mixture of grape juice, olive oil, and herbs, then grill and serve with a side of roasted vegetables. Berry smoothie: Blend together your favorite berries, yogurt, and milk for a quick and refreshing breakfast or snack. Peanut stir-fry: Stir-fry peanuts with vegetables such as broccoli, bell peppers, and onions, and serve over rice or noodles. Dark chocolate truffles: Mix melted dark chocolate with heavy cream and roll into balls for a decadent dessert. Resveratrol Intake Resveratrol intake varies greatly depending on dietary habits and food choices. Knowing the recommended daily intake and its relation to the French Paradox will help you decide on adding resveratrol rich foods to your diet. Recommended Daily Intake The acceptable daily intake (ADI) of trans-resveratrol is set at 500 mg/day. This ADI is based on a 13-week study with a no-observed-adverse-effect-level (NOAEL) of 750 mg/kg/day. Note that consuming more than 1 gram of trans-resveratrol may cause gastrointestinal discomfort. Estimating average daily resveratrol intake is difficult since concentrations vary in food products. A study of 40,685 subjects aged 35-64 years from northern and southern Spain: Statistic Resveratrol Intake Median 100 μg/day Mean 933 μg/day The main sources of resveratrol in this study were: Wines: 98.4% Grapes or grape juices: 1.6% The French Paradox The French Paradox refers to the observation that despite eating a diet rich in saturated fats, the French population has a lower incidence of coronary heart disease. Resveratrol from red wine has been proposed as the explanation for this phenomenon. Moderate consumption of alcoholic beverages, especially red wine, is good for you. Studies show that red wine may be good for cardiovascular health due to its high resveratrol content. But different types of alcohol affect cardiovascular risk differently and we need to consider these variations when looking at the overall effect of alcohol on health. Points to remember about the French Paradox and resveratrol: Red wine is part of the traditional French diet French red wines, especially those made from Spanish red grapes, have high resveratrol content Antioxidant and anti-inflammatory properties of resveratrol may be good for cardiovascular health Other factors like lifestyle and overall dietary pattern may also be part of the French Paradox While red wine is a source of resveratrol, we should consider the risks of alcohol consumption. Adding resveratrol rich foods to your diet like red grapes, berries and peanuts can give you the same benefits without the risks of alcohol. Bioavailability and Absorption Resveratrol’s effectiveness depends on its bioavailability and absorption in the body. Knowing how resveratrol is metabolised and absorbed can help us maximise its benefits. Metabolism of Resveratrol Resveratrol is metabolised rapidly in the body and this affects its bioavailability. After absorption it’s conjugated in phase II metabolism to more soluble glucuronides and sulfates. The percentage of nutritional resveratrol absorbed is 16-25% of intake as measured in urine by MS techniques. Resveratrol metabolites in urine are biomarkers to evaluate resveratrol status and to study the relationship between resveratrol and disease. Resveratrol treatment has been shown to improve insulin sensitivity, glucose metabolism and to mitigate liver damage in experimental and clinical studies. The liver is the key organ in resveratrol metabolism. Before reaching systemic circulation, resveratrol is metabolised in the liver in presystemic metabolism and a significant amount of free resveratrol is lost. It’s then bound to albumin and lipoproteins and further reduces its bioavailability. Increasing Absorption To improve resveratrol’s therapeutic effect, strategies focus on increasing its bioavailability or delaying phase II metabolism. Some ways to do this: Delivering resveratrol as a prodrug Protecting resveratrol from enzymatic oxidation through glycosylation Taking resveratrol with other compounds that can enhance absorption Research shows that piceid, a glycosylated form of resveratrol, can be absorbed directly in the small intestine or hydrolysed by glycosidases before absorption and contribute to the bioavailable resveratrol dose. Taking resveratrol with a meal that contains fat may enhance its absorption. Combining resveratrol with other polyphenols or antioxidants may also improve its overall effect but more research is needed to confirm this. Resveratrol in Supplement Form Resveratrol supplements are available in the UK and are a concentrated source of this polyphenol compound. These supplements usually contain extracts from Japanese knotweed (Polygonum cuspidatum), red wine or grape seeds. Resveratrol Supplements Resveratrol supplements come in different forms: Capsules Tablets Powders Liquid extracts The dosage in these supplements range from less than 1 mg to 500 mg per serving. However, there is no established safe and effective dosage for chronic disease prevention in humans. Sources of Resveratrol in Supplements Most resveratrol supplements in the UK market use one of these sources: Japanese knotweed root extract (Polygonum cuspidatum) Red wine extract Grape seed extract (Vitis vinifera) Japanese knotweed is popular because of its high resveratrol content and can extract up to 1g of resveratrol from 100g of plant material. Conclusion Resveratrol is a powerful polyphenol that has been shown to have numerous health benefits, including reducing inflammation, and improving cardiovascular health. By incorporating resveratrol-rich foods into your diet, you can reap these benefits and improve your overall health. Remember to consume red wine in moderation and try new recipes that feature resveratrol-rich ingredients. With a little creativity, you can make resveratrol a part of your healthy lifestyle. FAQs What is resveratrol and where can I find it? Resveratrol is a plant compound with antioxidant properties. It’s found in red wine but also in many foods like red grapes, blueberries, raspberries and peanuts. Tangerines have the highest amount among fruits. Other sources are dark chocolate, cocoa powder and Itadori tea made from Japanese knotweed. What are the benefits of resveratrol? Resveratrol has several benefits including antioxidant and anti-inflammatory effects, cardiovascular support, cancer prevention. Resveratrol effects extend to kidney health, neuroprotection, pancreatic function related to glucose metabolism, bone homeostasis and cancer prevention. These physiological benefits are supported by experimental and clinical studies. It may also promote longevity. But more research is needed to fully understand its effects on human health as many studies are done in lab or on animals. How much resveratrol should I take daily? The acceptable daily intake (ADI) of trans-resveratrol is 450mg/day. A study of over 40,000 subjects found the median daily intake was 100 μg and 98.4% of this came from wine. Higher doses can cause gastrointestinal discomfort. Is red wine the best source of resveratrol? While red wine is a rich source of resveratrol due to extended grape skin contact during fermentation it’s not the only or necessarily the best source. Spanish red wines are particularly high in content. But other foods like red grapes, berries and peanuts have significant amount of resveratrol without the risks of alcohol consumption. How does resveratrol get absorbed in the body? Resveratrol is rapidly metabolized with only 16-25% absorbed. The liver plays a big role in this process. Ways to increase absorption is to take it with fats, use prodrugs and combine it with other compounds. Piceid, a glycosylated form of resveratrol may be more absorbed.
