Natural Resveratrol Sources

You might have heard about the concept called 'French paradox', which deals with the low incidence of heart diseases in French people. As per this theory, red wine is said to be behind such low risk of heart diseases in French people, who follow a diet rich in saturated fats. Further studies suggested that it is the presence of resveratrol in red wine that is behind this phenomenon. Since then, resveratrol has been a hot topic for various studies and researches, as it is said to have numerous health benefits. Nowadays, even resveratrol supplements are available in the market. As there is no solid evidence for the beneficial effects of this compound, it is always better to go for natural resveratrol sources, rather than using the supplements.

What is Resveratrol

Before starting with the natural sources of resveratrol, it is better to have a basic idea about the compound. Resveratrol is a natural antibiotic found in certain plants like grapes, lily and eucalyptus. This substance is produced in plants as a defensive reaction against bacterial and fungal attacks. Resveratrol is one of the phytoalexins, which are antimicrobial substances produced by plants, when they are attacked by bacteria or fungi. This substance is said to be behind the health benefits of red wine. Apart from reducing the risk of heart diseases, resveratrol is also said to have properties that can prevent the occurrence and progression of cancer. It is also said to have anti aging effects.

Being an antioxidant, resveratrol can curb the action of free radicals in the body, thereby preventing several diseases, like, arthritis, Alzheimer's disease, etc. This substance is also said to have anti-inflammatory effects and is claimed to be good for people with insulin resistance. It is also claimed that natural resveratrol sources cannot be that much effective in providing these health benefits. So, resveratrol is now marketed as a nutritional supplement. It is now available in the form of pills and liquids. However, use of resveratrol supplements is still a much debated and controversial topic, as the beneficial effects of these supplements in humans are not proven. So, it is always better to resort to the natural sources of this substance, so as to reap resveratrol health benefits offered by this natural antioxidant.

Natural Sources of Resveratrol

As mentioned above, red wine is one of the best sources of resveratrol. In fact, the grapes that are used for making wines is the best resveratrol source. Among the different types of grape plants, Vitis vinifera, labrusca, and muscadine grapes are found to be having high levels of resveratrol. Even though, this antioxidant is found in the stalks, roots and seeds of the plant, the highest concentration of resveratrol is seen in the skin of grapefruit. Studies show that around 50-100 micrograms of resveratrol can be found in 100 grams of grape skin. In case of raw red grapes, resveratrol concentration is 0.24 and 1.25 mg per cup. It is also said that grape plants that are grown in cold climates, have high levels of resveratrol, as fungal attacks are more common in such climatic conditions. As compared to grape wine, grape juice does not contain significant amounts of resveratrol. In case of red wine too, the resveratrol concentration may vary, on the basis of different factors, like, type of grapes, place of its growth, etc. It can be around 0.29 and 1.89 mg in a five ounce glass of Spanish red wine.

Other natural resveratrol sources are peanuts, which have around 75 micrograms per ounce. Boiled peanuts have a higher concentration of this substance, as compared to raw ones. Peanut butter contains low amounts if this antioxidant - 0.13 mg per cup. Even raspberries, mulberries, blueberries and cranberries are considered natural sources of resveratrol. As compared to bilberries, blueberries have higher concentration of resveratrol, but, this antioxidant can get degraded due to cooking. It can also be found in the seeds of strawberries. Resveratrol is also found in some types of pine and spruce trees and Japanese knotweed.

As there is no guarantee for the purity, quality and effectiveness of resveratrol supplements, it is better to go for the natural sources of resveratrol. Even the resveratrol dosage provided with the supplement may not be accurate. There are some speculations about side effects of resveratrol supplements. If you want to use these supplements, seek the opinion of your doctor. In case of natural sources too, moderate consumption is advisable.