What foods contain resveratrol?(17 foods high in resveratrol)(resveratrol food source)
You may already consume a fair amount of resveratrol. It's found in foods such as peanuts, pistachios, grapes, red and white wine, blueberries, cranberries, and even cocoa and dark chocolate. The plants from which these foods come make resveratrol to fight fungal infection, ultraviolet radiation, stress, and injury.
Here are four foods that are good sources of resveratrol:
Best Resveratrol Food #1. – Red wine
Red wine is common, though it is not ideal since it has alcohol content that can cause permanent DNA mutations in the body. Moreover, red wine is a carcinogen. Alcohol consumption increases Risks for esophagus, colon, breasts as well as liver cancer. Nevertheless, red wine is recommended since it is not boiled or pasteurized. Therefore, the wine needs to have at least around 1 mg of resveratrol at best, if you’re drinking red wines, such as Merlot or Pinot Noire. Because, red wine is the most common food source, several studies have been published on its content. In as much as wine is among the best source of resveratrol, there ismoments that it pales when come to comparison on the amount to be used in the medical research.
How much resveratrol in wine?
Red wines have higher content and those made with thicker-skinned grapes will have most. Your average bottle of California Pinot Noir measures as 5.01 mg of resveratrol, followed by French Beaujolais at 3.55 mg, California Zinfandel at 1.38 mg, and Californian Cabernet Sauvignon at 0.99 mg. White wine have almost none, averaging 0.20 mg per bottle. Champagne has even less.
How much resveratrol in a glass of wine?
Assuming the average serving size of 150 mL (5 ounces), one glass of wine equals 20% of a standard 750 mL bottle. That means a glass contains around 1 mg of resveratrol at best, if you’re drinking a red like Pinot Noir or Merlot. White wines like Chardonnay and Sauvignon Blanc are often less than 0.1 mg.
Best Resveratrol Food # 2. – Red grape juice
Grapes don't have to be fermented to contain this antioxidant. It's actually found in the skin of red grapes along with other nutrients, such as minerals manganese and potassium and vitamins K, C and B1.Unlike vine, the amount of resveratrol is less, in as much as it is a relatively rich source. Red grape-juices rapes have an average of 0.5 mg of resveratrol per liter. The significance of red grape juice is that it does not have alcohol contents, though it has too much sugar.
How much resveratrol in grape juice?
Juices made from red grapes will have the most, averaging 0.5 mg per liter. That equals around 0.1 mg of resveratrol per 8 oz serving. White grape juice tests as having 90% lower content at 0.05 mg per liter or 0.01 mg per glass. Processing, pasteurization, and fruit concentration are why juice has less than wine.
The benefit of this source is that it’s alcohol free but the drawback is that it has lots of sugar.
Best Resveratrol Food # 3. – Fresh grapes
Fresh grapes are among the best resveratrol foods. They are alcohol-freeand the fact they are unpasteurized, they are intact and have the vitamin C, heat-sensitive nutrient. The amount of resveratrol in the fresh grapes varies between 0.24-1.25 mg per cup, especially for the red grapes. Dark black grapes, for instance Musca dines and concord, have more resveratrol, in as much as they fall within the range of 0.24-1.25. For the green, resveratrol is just 0.03 mg.
Best Resveratrol Food #4. – Peanuts
Technically, legumes have been growing underground, and rarely are these “nuts” thought of being superfood, in spite of them having moderate ORAC value, which is higher that the macadamia and cashew and other seeds and nuts. The resveratrol brings about the antioxidant value part. When it comes to the amount of resveratrol in peanut, there are similar to that of most red wines as the equal weights of the two are compared. Raw runner peanuts as well as their skin are intact and have 1.12 mg of resveratrol for every 100 g being served. Raw Virginia peanuts have lower resveratrol, which is as 0.01 mg for every 100g.
Best Resveratrol Food #5. – Peanut butter
Peanut butter is great for dressing up apples and celery, but it also contains some resveratrol (up to .13 mg per cup). Peanut butter is a great source of niacin and manganese.
Peanut is made from the roasted nuts, and this is what makes peanut butter to be an excellent food source. Cheap and low-end brands, such as Jif and Skippy can be blended with oils. So, the amount of resveratrol will be 0.04 mg for every 100 g. A natural pure peanut butter that does not have added oil is believed to have the most resveratrol, 0.07 mg for every 100g.
How much resveratrol in peanuts?
How much there is in peanuts is comparable to most red wines, when you compare equal weights of each. Raw runner peanuts with their skin intact have tested out at 1.12 mg of resveratrol per 100 g (3.5 oz) serving. Raw Virginia peanuts have tested much lower, as little as 0.01 mg for the same weight.
Best Resveratrol Food #6. – Pistachios
This is not a trend. Walnuts, almonds together with other nuts are not the best resveratrol foods. Unlike peanuts, pistachios have more resveratrol. Moreover, quercetin foods cannot activate SIRT1. Since they contain resveratrol, it is a good reason to include them to the health benefit list. Several nuts are related to the anti-aging.
Best Resveratrol Food #7. – Cocoa powder
Cocoa powder is high in the antioxidants. This is a good reason why you should eat it. In cocoa beans, the resveratrol is somehow high. It is also the most effective food source made because it is raw. Also, it is referred to cacao, which trans-resveratrol is 0.185 mg per 100g. On the basis of an equal weight that is approximately half as much as the average of the California red wine. In addition, it is significantly more, unlike roasted peanuts. Because cocoa powder has little fat, the 100g is good for your body.
Best Resveratrol Food #8 – Dark Chocolate
In dark chocolate, resveratrol blends nicely with other antioxidants and also minerals, such as iron, copper and manganese. Who doesn't like chocolate?
Unlike raw cocoa powder, dark chocolate has lot less resveratrol. Also, it has more calories since the butter is intact. Averagely, it has 0.035 mg for every 100g being served. Coincidentally, this happens to be the same weight as that of the average chocolate bar from the brands, such as Endangered Species, Lindt, Ghirardelli and Green & Black Organic. Each of them ranges between 550-600 calories for each bar.
Best Resveratrol Food #9. – Milk chocolate
With milk chocolate, it becomes easier to determine the direction of the trend. For every 100g of milk chocolate, resveratrol is 0.01 mg and this is very low. Sugar, milk, as well as another reason can discourage you from eating the milky versions of chocolates. This can also answer the question: can resveratrol help diabetes as most of the people have concerns while eating chocolates.
Best Resveratrol Food #10. – Strawberries
Strawberries are known for having more resveratrol than different types of grapes. For every 100g of raw strawberries, resveratrol is 0.35 mg. this can be compared to the 0.02 mg for white or green grapes and 0.15 mg for the fresh black grapes. Nevertheless, typically, red grapes tend to have more resveratrol than strawberries.
Best Resveratrol Food #11.-Jackfruit skin
Jackfruit is in the same tree family as figs and mulberries (Moraceae). In recent years the pulp has become a popular vegan meat substitute for tacos and dishes that use shredded carne asade.
Best Resveratrol Food #12.-Blueberries: Blueberries don't have quite as much resveratrol as grapes, but they are also a great source of other antioxidants, dietary fiber, vitamins C and K and manganese.
Also known as the European blueberry, the bilberry (Vaccinium myrtillus) is in the same plant genus as the American blueberry (Vaccinium corymbosum). They’re so closely related that it’s debatable as to which berry hast the most resveratrol.
One test found 0.67 mg of resveratrol per 100 g of raw bilberries, which would suggest it has more. However another test using highbush blueberries from Michigan came back with nearly double the amount of bilberries from Poland.
Best Resveratrol Food #14-Red currants
This fruit handedly beats blueberries and bilberries. At 1.57 mg of resveratrol per 100 g, red currants even beats many of the best wine sources, which will have around 30% less per glass.
Best Resveratrol Food #15-Cranberries
Coming from the same plant genus as blueberries but with a distinctly different color and taste, cranberries (Vaccinium oxycoccus L) clock in even higher at 1.92 mg of resveratrol per 100 g.
If you eat that amount, you’re getting around 200% of how much there is in a glass of red wine.
Best Resveratrol Food #16-Lingonberries
Here in the United States and Canada, the only place you will regularly encounter this berry is at an Ikea store in the form of lingonberry jam. That’s been heated and doused with sugar so it’s a terrible source.
If you can get your hands on the fresh berries, they will provide a big dosage of resveratrol; 3 mg per 100 g.
Last and certainly not least we come to this deliciously sweet berry, which is much more popular in the United Kingdom and Europe than it is in the US. The amount in fresh mulberries is more than red wine, grape juice, peanuts, cocoa, blueberries and lingonberries. At 5 mg of resveratrol per 100 g, mulberries are the richest natural food source.