19 Rich and Natural Resveratrol Foods for Weight Loss
Whether you are an avid health buff or not, you probably know that resveratrol makes you healthier. Studies reveal this compound can even beat cancer. It can reduce your risks of having heart disease, too.
This compound can also improve your muscle endurance and keeps your memory sharp.
The downside is that supplements containing this compound come with a hefty price tag. There is a workaround, though – this nutrient is present in many common foods, too. Here are 19 resveratrol foods you can easily add to your diet.
1. Red Wine
There’s enough proof to support red wine’s resveratrol content. Based on research, red wine contains 1.9 to 1.7 milligrams (mg) of resveratrol. The compound in the wine comes from the grape’s skin. St. Laurent and Pinot Noir have the highest levels of this bioactive compound.
Drinking red wine can also offer you a host of other health benefits. Red wine helps decrease cholesterol and keeps your heart healthy. One drink a day is enough for women and for men over the age of 65. Younger men can have two drinks a day.
Warning: Pregnant women and those with maintenance drugs should not consume alcohol. Those with weak hearts should also exercise caution.
2. Red Grapes
Munching on fruit is the best way to have access to several key nutrients. People looking for resveratrol foods also have some fruity choices in the form of red grapes. A cup containing 160 grams of red grapes contains .24 to 1.25 mg of this compound.
Grapes contain high levels of potassium, which helps you maintain healthy blood pressure. The fiber content in red grapes regulates your bowel movements, too. You should consume at least three servings of grapes a week. This reduces your risk of developing diabetes by seven percent.
Those with acne-prone skin should enjoy red grapes, too. Another research study revealed that one compound in grapes can help cure acne. Eating red grapes while taking an acne medicine showed promising results.
Blueberries are a favorite fruit for breakfast. This fruit makes any meal healthier and tastier. Blueberries contain resveratrol, vitamin C, vitamin K and other nutrients.
This nutrient-dense berry improves your digestion. It is also a brain booster. Compared to grapes, blueberries contain a lower amount of this compound, but they offer a variety of other vitamins and minerals, as well.
While the resveratrol content is lower than some foods, blueberries also contain gallic acid. Gallic acid combats aging. A study in the Journal of Biochemical and Molecular Toxicology reveals it could also kill cancer cells.
4. Peanut Butter
Eating healthy is not as boring as you think. Peanut butter can still make it to your menu. A 268-gram cup of peanut butter contains .04 to .13 mg of resveratrol.
The amount of this compound in peanut butter is close to grape juice. This is three times higher than the resveratrol in peanuts.
This bioactive compound in peanut butter reduces inflammation. It also plays a vital role in your heart’s health. Peanut butter contains fiber, healthy fats, and protein. All these nutrients give you more reasons to enjoy peanut butter.
5. Dark Chocolate
Staying on a healthy diet doesn’t mean saying goodbye to chocolate. A study by Hershey’s Center for Health and Nutrition had curious findings. The study reveals that red wine’s bioactive compound is also found in dark chocolate.
Chocolate comes from cocoa. It is a complex natural food. The study revealed dark chocolate contains 14.1 to 18.5 mg of resveratrol per serving.
This amount is lower than California red wine. But it is higher compared to peanut butter and roasted peanuts. This proves adding a bit of chocolate on your diet is healthy, too.
6. Cocoa Powder
Dark chocolate is not the only healthy source of resveratrol. If you have a sweet tooth, cocoa powder is a go-to additive. On average, cocoa powder contains about 1.85 mg of resveratrol. This is the highest amount among cocoa products based on one recent survey.
Cocoa powder contains compounds that promote physical and mental health. Research the by University of Michigan Health System reveals cacao triggers the release of mood-boosting endorphins.
Thanks to the flavonoids in cocoa powder, it also fights cancer cells. Cocoa contains potassium and calcium. These minerals make cocoa perfect for a healthier diet.
7. Resveratrol Foods From Grapes
Most people know red wine contains the healthy compound, resveratrol. The levels in red wine are higher compared to grape juice. Grape juice only contains .017 to 1.30 mg per five ounces. When it comes to actual health benefits, their effects are the same.
Research on the effects of grape juice reveals it lowers bad cholesterol. A study by the University of Wisconsin supports this claim. In one study, 15 people who consumed concord grapes daily had lower LDL oxidation. In just two weeks, their blood flow improved, as well. For best results, choose organic brands to get the full benefits of grape juice.
Resveratrol in raisins is lower than in other grape products. This is because the compound is sensitive to heat. Drying reduces the presence of this compound, too. Raisins are low in resveratrol, but they contain a lot of antioxidants.
8. Black Raspberries
Black raspberries are one of the top resveratrol food sources. Recent studies show black raspberries have more resveratrol and other nutrients than most berries, such as blackberries. This fruit improves brain power, heart health and vision.
There is proof of black raspberry’s ability to prevent tumor growth. This is an area of interest for many studies and research. Combined with its resveratrol content, the black raspberry fits perfectly into a holistic diet.
The many health benefits of resveratrol and other antioxidants makes this fruit a healthy pick. Studies reveal the black raspberry has the greatest amount of this compound in the berry family.
9. Japanese Knotweed
This plant is known for its uses in Chinese and Japanese medicine. This bamboo-like knotweed contains resveratrol, too.
Knotweed is a popular ingredient in herbal supplements. There is solid proof of this herb’s health benefits. This plant has trans-resveratrol. This active compound in Japanese knotweed is a preferred source of antioxidants compared to other plants.
Japanese knotweed is rich in other nutrients that promote your body’s overall wellbeing. Japanese knotweed strengthens your body’s immunity, too. It can also help your liver stay healthy.
This plant is safe to consume and use. For thousands of years, this medicinal herb has cured many ailments.
Warning: Japanese knotweed has blood thinning properties. People taking cholesterol and heart medications should consult their doctor first before trying it.
10. Boiled Peanuts
Resveratrol is present in peanuts – another excuse to snack on boiled nuts. Dried or roasted peanuts are less nutritious than boiled peanuts. Boiled peanuts have more nutrients, making them a healthy snack. An ounce of boiled peanuts contains 76 calories less than dry-roasted peanuts.
Calories aside, boiled peanuts have more nutrients at 1.7 and 7 micrograms per gram. In addition, boiled peanuts contain significant amounts of fiber.
A study in the Journal of Agricultural and Food Chemistry reveals boiled peanuts are healthier. Compared to raw peanuts because they have more flavonoids.
This means, boiled peanuts are more effective in reducing health risks. They can help you avoid diabetes, heart ailments and cancer. This snack would be beneficial for you if you are not allergic to nuts.
The red strawberry is a sure source of resveratrol. Strawberries, the number five vitamin C source, contain this active compound, too. Research reveals strawberry seeds contain higher amounts than the pulp.
Another curious finding reveals active compounds in strawberries differ. Fruits grown at temperatures between 77 and 86 degrees Fahrenheit have a higher resveratrol content. Strawberries grown in a carbon dioxide-rich environment are also higher in antioxidants.
Numerous studies prove strawberries have positive effects on people with heart problems. A meal plan with berries on a daily basis decreases the risk of artery disease. Strawberries also help regulate blood sugar levels in the body.
Cranberry juice is a popular cure for urinary tract infections, but it has resveratrol in it, too. The cranberry is good for UTI thanks to its ability to kill bacteria. One study shows cranberries can reduce air infections by 40 percent.
Cranberry juice contains about 65 mg of resveratrol per 125 milliliters (ml). Resveratrol is not the only active compound in this fruit juice. Other antioxidants contribute to this fruit’s health benefits.
Another research study suggests cranberries may decrease cholesterol in your body by about 10 percent. The same study found a 121 percent increase in antioxidant action. This suggests a greater ability to fight free radicals.
Mulberries are the newest superfood. This fruit has more antioxidants than blueberries and cranberries. Resveratrol is also found in this berry.
This antioxidant-packed fruit improves your vision. It is also a heart healthy food. Studies suggest mulberry has 50.61 mg of resveratrol.
As an immune system booster, mulberries keep the flu virus away. This fruit can also make your skin look smoother and it helps you maintain your stomach’s health.
Caution: Mulberries can decrease the blood sugar levels in the body, so they are great for people with diabetes. Some people are allergic to mulberries. If it’s your first time eating mulberries, exercise caution. If you have allergies to other berries, you should ask your doctor first.
14. Red Cabbage
Red cabbage is rich in minerals, sugars, vitamin A and vitamin B. This veggie also contains anthocyanin. This compound is the reason for the vegetable’s red color. Resveratrol is present in cabbage, too.
Red cabbage also boosts your body’s antioxidant properties. Red cabbage has more nutrients compared to green cabbage. Eating raw cabbage is healthier, but some experts advise cooking it with cumin. There are a lot of meals you can prepare with cabbage with other veggies, like celery.
Cabbage contains iron, calcium, sulfur and magnesium. Because of the sulfur content, cabbage can cause bloating when you cook it with meat. Experts suggest eating two servings of cabbage a week. Cabbage also contains folic acid, making it ideal for pregnant women.
Warning: Do not eat cabbage every day. It hinders your body from absorbing iodine. This could lead to a nutritional deficiency.
15. Onion Red Wine
One folk remedy calls for soaking onion in red wine. This tincture is said to be good for your body. Red wine contains resveratrol. When combined with onion, the mixture is full of healing properties.
A 10-week study funded by the Taiwan Tobacco and Liquor Corporation revealed some interesting findings. The research revealed that red wine with onion decreased LDL cholesterol levels. Antioxidant activity in test subjects increased. Red wine with onion has antibacterial and anti-cancer properties, as well.
You need a 750 ml bottle of red wine and a medium sized onion for this tincture. The mixture is easy to prepare. All you need to do is follow these steps:
- Dice the onion finely.
- Place the onion in glass jars with sealable lids.
- Pour the red wine over the onions and tighten each cap.
- Allow it to sit for at least seven days in a cool, dark place.
- Strain the onion from the wine and enjoy.
- To make the process quicker, buy or extract some onion juice to add to the bottle of red wine directly. Shake well before drinking.
You can also consume the leftover wine-soaked onions or use them in a recipe. Recommended dosage is 20 to 50 ml daily.
Warning: Do not use this tincture if you have liver or digestive diseases. If you are taking any type of medication, be sure to consult your doctor before taking this folk remedy. If you suffer from an upset stomach, stop drinking the wine right away.
Pistachios come from the family of nuts. They also contain resveratrol. This nut also contains vitamins A, B, E and K. This energy-dense food combats diabetes and obesity. Pistachios are also good for heart ailments.
Clinical trials on how pistachios can help combat diseases remain scarce. The skin of these nuts contains significant amounts of resveratrol. This compound has promising effects in destroying cancer cells.
Emerging studies suggest this type of nut can cure Parkinson’s disease. There are also promising results in treating Alzheimer’s.
Maintaining a resveratrol diet involves eating a variety of nuts. One good source of this nutrient is almonds. The actual amount of this compound in almonds is yet to be established.
Unpasteurized almonds are more nutritious. This variety is hard to find in the U.S. Resveratrol is highly sensitive to heat. So, pasteurization decreases the amount of active compounds in food.
Resveratrol whole foods offer many health benefits. When shopping for almonds, buy from reliable suppliers. Pasteurization reduces nutritional value, but you can get salmonella from unpasteurized almonds.
A berry family member, lingonberry contains resveratrol, too. This berry has 5.9 micrograms per gram based on the Journal of Agricultural and Food Chemistry. This level is close to the amount of this bioactive compound in red grapes.
Lingonberry, fondly called foxberry and cowberry, is an herbal plant. It also has many medicinal uses. It helps to relieve arthritis pain and inflammation, as well.
Just like cranberries, lingonberry has antibacterial properties. Hence, it is effective against UTIs. This berry also improves your oral health. It can also kill cancer cells.
19. Acai Berry
Acai berry is known as a super food. This ingredient is a popular herbal supplement. Acai berry thrives on the Amazon River. It offers tons of health benefits thanks to vitamins and minerals in fruit.
People striving to lose weight often find the acai berry helpful. This berry also promotes fitness and overall health.
Acai berries have a lot of fiber, too. These nutrition-packed berries are also ideal for detoxification. Some people who consume this berry report hunger pangs, though.
Warning: People taking drugs should consult their doctor first. Acai berries may have adverse effects when you take medications daily. Mild pollen allergies may also happen.
Resveratrol foods offer significant health benefits. By changing the way you eat, you can skip those expensive resveratrol supplements. This way you can save money while enjoying its health benefits.
Studies on resveratrol and how it interacts with the body are promising. But you should always eat and drink foods containing these compounds in moderation.
Resveratrol sources, such as plants contain lots of other nutrients, too. These resveratrol foods, starting with the 19 items in this list, could help you live a healthier life.