Resveratrol is a phytochemical that is known to fight free radicals. Foods rich in resveratrol include grapes, wine, cocoa, peanuts, pistachios, and berries. While the amount of resveratrol present in each is small, there is no harm in eating a lump sum of plant foods. Below is a list of popular resveratrol foods and an insight into the other benefits you can reap.
Red grapes have the most resveratrol. Grapes provide 50-100 micrograms of resveratrol per gram. The fruit's skin is rich in the antioxidant.
In addition, grapes are an incredible source of vitamin C, K, and potassium. More than the color and type, what decides the amount of resveratrol is the condition under which the grapes have been cultivated.
Since red wine is fermented with the skin of red grapes, unlike white wine, where the skin is removed, red wine serves as a beautiful source of resveratrol. However, keeping the harm that alcohol does to our bodies, it is best to limit the consumption of red wine.
You can treat your body with the goodness of resveratrol by consuming grapes in their natural form. Add them to salads, smoothies, or your breakfast cereal twice or thrice a week and relish a lip-smacking concoction of health and taste.
These tiny berries are yet another source of resveratrol. However, not all blueberries contain resveratrol. The origin and type determine the beneficial plant compound's presence or absence. While highbush blueberries from British Columbia do not show any trace of resveratrol, those from Michigan serve as its source.
Besides resveratrol, blueberries have a lot to offer. They are loaded with health benefits. The presence of anthocyanin and certain other flavonoids reduces inflammation, prevents oxidative damage, and promotes heart and brain health, among other benefits in regular consumers.
Peanuts have a secured position in the list of resveratrol foods. You can stock the antioxidant by consuming peanut butter or raw, boiled, roasted peanuts. Peanut butter and boiled peanuts have considerably higher amounts of resveratrol at concentrations of 0.3-0.12 milligrams per gram and 0.04-0.13 milligrams per gram, respectively.
In addition, they are a rich source of niacin and vitamin B1, which help maintain brain health and prevent age-related cognitive disorders. Manganese and phosphorus in peanuts make bone stronger, while vitamins C and E ensure that your skin remains healthy and glowing.
Cranberries are yet another source of resveratrol. Their tartness can upset your taste buds, so you might not prefer eating them raw. About 1.07 nmol/g of resveratrol was detected in cranberry juice. You can treat yourself to its juice or cook it in any form you like.
Cranberries also impart added health benefits. They are a rich source of fiber, protecting the body from cardiovascular diseases, diabetes, and gastrointestinal problems. Vitamin C present in it exerts its antioxidant effect and prevents oxidative damage while improving the body's immunity. Other minerals like calcium, magnesium, sodium, potassium, and zinc also work together for the proper functioning of the body.
Plums are rich in resveratrol too. Studies suggest that significantly higher levels of resveratrol were detected in red plums. In addition to the salubrious phytochemical, it presents many other health benefits.
They are rich in potassium, copper, manganese, and vitamins A, K, and C. Plums alleviate constipation and are associated with lowering blood sugar levels. Besides, they also promote bone and heart health and exert robust anti-inflammatory effects.
With this, we come to the end of our list of resveratrol foods. While you can always take resveratrol supplements, intake through natural sources is a healthier approach. That way, your body will reap the benefits of the phytochemical as well as of other micro and macro-nutrients in the food.