From last week’s blog, we saw the many impressive health-restoring benefits of resveratrol. It’s anticancer, anti-inflammatory, antimicrobial, and antioxidant effects are amazing. Resveratrol helps to protect our heart, our brain, and our entire body from oxidation. It can be found in over 70 plant species, especially in the skin and seeds of grapes and mulberries.
The following are the most abundant sources of resveratrol in order of highest amount per serving:
Mulberries – Surprisingly, these berries contain 5 mg of resveratrol per 100 gram (3 ½ ounce) serving and are the richest source. That’s a lot and why this delicacy of nature takes the prize. And dried mulberries are probably even higher!
Cranberries – These tart gifts of nature provide 1.92 mg of resveratrol per 100 gram serving, but these are best unsweetened.
Red currants – This fruit handedly beats out blueberries, strawberries and many sources of wine with 1.57 mg per 100 gram serving!
Wine – Even though wine is one of the best sources, it pales in comparison to the amounts used in medical research. Wine prepared which fully extracts the plant pigments by allowing the grape seeds and skins to be in contact with the wine until fermentation is complete contains higher amounts of resveratrol. A glass of red wine (5 ounce) contains .03 – 1.07 mg of resveratrol. White wine drops to .01 – .27 mg per glass. However, too much wine clearly has adverse effects on our health. Men are limited to two glasses and women to one glass per day. And some people do best to never touch it at all.
Fresh grapes and grape juice – Grapes don’t have to be fermented to contain resveratrol. It’s found mainly in the skin of the grapes, so both grape juice and eating red grapes are good sources for us. Red grapes offer .24 to 1.25 per cup, and white grapes offer .03 per cup. So red is definitely the better value. The more color the better.
Peanuts – Yes, I said peanuts. You can give former peanut farmer and President Jimmy Carter some credit for this. Raw runner peanuts with skin intact tested at 1.12 mg per 3.5 ounce or 100 gram serving. Resveratrol is found in all parts of the peanut, not just the skin. Roasted peanuts fall to .006 per serving, but boiled peanuts contain a surprising .412 mg per serving. Unfortunately, peanuts are highly pesticided and it’s best to get these organic. Peanuts have a high overall ORAC (antioxidant) value of which resveratrol is only a part. Peanut butter that is natural made with no additives of oil, etc. contains .07 per 100 gram serving.
Blueberries – As one of my favorite sources because I follow the “eat a cup of blueberries daily” rule, these low calorie berries provide .383 mg per 100 ounce serving. And wild in this case is better. https://www.livescience.com/39125-foods-good-sources-resveratrol.html
Strawberries – These delicacies of nature provide .35 mg per 100 gram serving of resveratrol.
Cocoa Powder – The resveratrol in cocoa powder is quite high especially when made from raw cacao powder. When made from cacao, it has .185 mg per 3.5 ounce serving.
Pistachios – While not usually mentioned as a source of resveratrol, pistachios have .11 per 100 gram serving. Raw is always higher than roasted.
I’ve just given you the top ten great sources for resveratrol. In addition, it’s also okay to get even more resveratrol with a good supplement. I also do this daily. Resveratrol is also good for lessening your susceptibility to COVID-19 and many other diseases.
What sources of resveratrol do you use? Are you considering making it a priority in your diet and lifestyle?
For Your Health,