Red wine is widely praised for its heart-healthy properties, largely due to its resveratrol content. This polyphenol is known for its potent antioxidant effects, which may help lower blood pressure, promote weight loss, and improve blood sugar levels by enhancing insulin production and function, according to nutrition expert Anne Danahy, MS, RDN.
However, consuming red wine isn’t the only way to enjoy the benefits of resveratrol. Several other foods, including nuts and certain dark fruits, offer this powerful antioxidant. While they may not contain the same levels as red wine, they are packed with additional nutrients like fiber, antioxidants, and vitamins, without the risk of a hangover, says Ghida Arnaout, RD.
Here are five foods that can help boost your resveratrol intake:
1. Grapes
Grapes, like red wine, are rich in resveratrol, particularly in their skins. Red wine provides between 320 to 1,535 micrograms of resveratrol per 100 grams, while fresh grapes contain 150 to 781 micrograms. The actual amount varies based on factors such as growing conditions and harvest time. Grapes are great in chicken salads or as a simple snack paired with cheese.
2. Walnuts
Walnuts are another excellent source of resveratrol, offering similar levels to those found in red wine per 100 grams. Beyond resveratrol, walnuts are high in omega-3 fatty acids, vitamin E, and fiber, making them a heart-healthy snack. Try them in trail mixes, sprinkled over oatmeal, or blended into sauces.
3. Blueberries
Blueberries, while not as rich in resveratrol as grapes or red wine, are still a good source of the antioxidant. These berries also offer other nutrients like fiber, potassium, and vitamins C and K. Blueberries are versatile, suitable for smoothies, baked goods, oatmeal, or as a topping for salads.
4. Cranberries
Cranberries are packed with antioxidants, including resveratrol, though the levels vary based on growing conditions. They also provide vitamin C and fiber. While fresh cranberries are often harder to find, frozen varieties are a convenient option. Enjoy cranberries in smoothies, sauces, or as a dried addition to trail mixes.
5. Peanuts
Peanuts are an unexpected source of resveratrol, with levels that fluctuate depending on growing conditions and processing. Peanuts are also rich in protein, fiber, and healthy fats. Try them roasted with spices or as part of a trail mix.
While these foods are excellent sources of resveratrol, it’s important to note that the amount needed for significant health benefits is much higher than what can be consumed through food alone. Research suggests that to reap the full benefits, about 1 gram (1,000 milligrams) of resveratrol is needed daily—a quantity that would require drinking an impractical amount of red wine (about 4.2 liters a day). Therefore, it’s not necessary to add alcohol to your diet for health benefits.
Additionally, Arnaout advises caution when considering resveratrol supplements, as most studies have been conducted on animals, and the results in humans are mixed.
Incorporating a variety of whole foods, such as grapes, walnuts, peanuts, blueberries, and cranberries, can provide a range of health benefits. Danahy emphasizes that resveratrol is just one of many plant compounds with health-promoting properties, and a diverse diet rich in fruits, vegetables, nuts, and seeds can deliver a wide range of nutrients working together for optimal health.
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