Resveratrol, a polyphenolic fat-soluble compound, is produced by plants in response to stress, ultraviolet radiation, injury or fungal infection. A potent antioxidant that neutralizes free radicals, resveratrol is also heralded for its various promising health benefits, including its anti-cancer, anti-inflammatory and anti-aging effects. Scientists believe that the presence of resveratrol in red wine and the regular consumption of wine in France may help explain a paradox seen in that country: heart disease is relatively low despite high levels of dietary saturated fat and smoking.
Grapes
The skins of common grape vine, Fox grapes and muscadine grapes are particularly rich sources of resveratrol, with muscadine grapes containing up to 40 times more resveratrol than others, according to Supplementscience.org. Red wines contain greater amounts of resveratrol than white and rosé wines, with up to 12.59 mg per L of total resveratrol. In a 5-oz. glass, this would be about 1.89 mg. Spanish white and rosé wines contain up to 3.52 mg per L of total resveratrol. Grape juice contains up to 8.69 mg of resveratrol per L, while fresh red grapes have 1.25 mg per cup, according to the Linus Pauling Institute.
Berries
The Vaccinum species of berries, including blueberries, bilberries and cranberries, are other dietary sources of resveratrol; however, they contain less than 10 percent of what is found in grapes. Heat processing degrades the resveratrol content in these fruits. According to an article in a 2003 issue of the "Journal of Agricultural and Food Chemistry," baking lowers the resveratrol content by 17 to 46 percent. Resveratrol is also found in strawberries, raspberries, mulberries, deer berries and partridge berries. The resveratrol in strawberries is found in the seeds, not in the pulp.
Peanuts
Peanuts also produce resveratrol. A cup of raw peanuts has about 0.01 to 0.26 mg of total resveratrol. One cup of boiled peanuts contains 0.32 to 1.28 mg. Peanut butter has up to 0.13 mg of resveratrol in 1 cup.
Japanese Knotweed
Japanese knotweed, known as polygonum cuspidatum, has one of the highest concentrations of resveratrol in nature, producing this compound in its leaves and flowers. Many supplement sources have started using knotweed in their products, replacing grape extracts. Supplements may contain anywhere from 10 to 50 mg of resveratrol in each tablet.
References
- Linus Pauling Institute at Oregon State University; Resveratrol; Victoria J. Drake; June 2008
- "Journal of Agricultural and Food Chemistry"; Resveratrol in Raw and Baked Blueberries and Bilberries; Mary M. Lyons, et al.; August 2003
- Supplement Science; Resveratrol; February 2011
- Edible Plants: Japanese Knotweed and Resveratrol
- Resveratrol; Resveratrol Sources; Jeremy Lucas
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