Best Natural Sources of Resveratrol
Resveratrol is a naturally occurring antioxidant that is believed to activate sirtuins, which are genes that produce enzymes to stimulate metabolism. There are various foods that have a high source of resveratrol. They include:
1. Red Wine
Red wine is a popular source of resveratrol, and it has won the hearts of many because it is not boiled or pasteurized. These processes are used in processed foods like juices, and they can degrade the resveratrol compound. As per the French Paradox - a little red wine daily seems not to be a bad thing!
Although red wine is a potent source of resveratrol, though the amount of red wine that is required to be consumed for a therapeutic dose of resveratrol may be problematic!.
Grapes, particularly red grapes are an excellent source of resveratrol. Fresh grapes are a great alternative of red wine since they are fresh, unpasteurized and rich in nutrients like Vitamin C.
This antioxidant is found on the skin of grapes, and you will get its benefits without needing to ferment the grapes. Red grapes have 0.24 mg per 160 g (cup) while the green grapes have 0.03 mg of the same serving size. Red grapes skin is also a good source of minerals like potassium, manganese, as well as vitamin B1, C and K.
Peanuts are legumes that grow underground and have a significant amount of resveratrol. Raw runner peanut is a good source of resveratrol because it contains 1.12mg per 100g serving (3.5 oz). On the other hand, Raw Virginia peanuts have a lower serving of 0.01mg per 100 g.
Additionally, roasted peanuts have a lower content of resveratrol. Planters have a value 0.06mg per 100 while boiled peanuts have a remarkably high value of 0.412 mg per 100 g.
4. Peanut Butter
Similarly, peanut butter is a good resveratrol food. However, if you want to get a good amount of resveratrol out of peanut butter, opt for pure brands that do not have any added oil. Peanut butter with blended oils can give 0.04 mg of resveratrol for every 100 g serving, while those without added oil will have resveratrol amount of 0.07 mg per 100g.
5. Cocoa Powder
Cocoa powder contains high levels of antioxidants including resveratrol. Resveratrol is especially high in cocoa beans. On average, cocoa powder contains 14.1 to 18.5 micrograms per 100 g serving of the antioxidant. This is significantly more that the amount found in red wine and unroasted peanuts.
6. Dark Chocolate
Individuals who love dark chocolate consume a lot of resveratrol than those who don’t. In dark chocolate, the resveratrol blends well with other antioxidants and minerals like manganese, copper and iron. Dark chocolate on average contains 0.035 mg per 100g serving.
Unknown to many people, pistachios have more resveratrol compared to peanuts. This food contains 0.11 mg per 100 g serving of resveratrol, making it one of the best sources for acquiring the benefits of resveratrol. Additionally, one can get these benefits from eating pistachio butter.
Interestingly, strawberries have more resveratrol content than black and green grapes. For a 100 g serving of raw strawberries, you will get 0.35 mg of resveratrol.
Blueberries have an impressive resveratrol content of 0.383 mg per 100 g serving. This is slightly higher than the amount of resveratrol in strawberries. Aside from this blue berries are considered to be one of nature's super foods - meaning they are packed full of anti oxidants & phyto-nutrition!
10. Jackfruit Skin
You can a good amount of resveratrol by eating raw jackfruit skin, which gives about 0.356 mg per 100 g serving. Most people prefer to cook them than eat raw, but this may not offer the same benefits.