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Which Fruits & Vegetables Contain Resveratrol?

Resveratrol is a naturally occurring compound that is classified as a polyphenol. It is fat-soluble chemical that is known to have antioxidant, anti-cancer and cardio protective activities. It is produced naturally by a variety of fruits and vegetables as a reaction to environmental stress, such as physical damage and infection. Research studies show that grapes, nuts, berries, jackfruit and Japanese knotweed contain resveratrol.

  1. Grapes

    • The resveratrol content of grapes is partly responsible for the so-called "French paradox," which questions why the French are so slim even though they drink a lot of wine and each such rich foods. The grapes' skin, seeds, leaves and whole fruit are all dietary sources. Commercial grape products, such as red wine, grape juice and grape seed extract are also high sources. The concentration of resveratrol in grapes varies with the species, the region in which they are grown and their exposure to environmental stress. The concentration in commercial products, such as wine, depends on the processing techniques used during manufacturing. For example, red wine has higher resveratrol content than white wine because it is processed with the grape skins. One g of grape skins contains 50 to 100 mg of resveratrol while 1 liter of wine contains 0.2 to 7.7 mg.

    Nuts

    • Peanuts and pistachios contain between 84 and 115 ug of resveratrol per 100 g serving. Peanuts, which are a type of vegetable and not a nut, are a high source of nutrients. In addition to resveratrol, they contain folate and the "good fat" that the body uses to build DNA. Pistachios, which are related to cashews, are a high source of potassium, magnesium and calcium. Heat does not appear to affect the resveratrol content in nuts, which means that nut butter can be a dietary source.

    Berries

    • Dark colored berries, from the Vaccinium family contain resveratrol. This includes cranberries, blueberries, huckleberries, lingon berries and bilberries. A study published in a 2004 issue of the Journal of Agriculture and Food Chemistry showed that lingon berries have a resveratrol content similar to that of grapes and greater than most other berries. Unlike nuts, heat processing degrades the resveratrol content in berries.

    Other Sources

    • Although the majority of resveratrol research is focused on grapes, berries and nuts, it is present in some other fruits and vegetables. Jackfruit and Japanese knotweed also contain resveratrol. The edible section of jackfruit is the yellow bulbs. In addition to resveratrol, they are a source of potassium and vitamin C. Japanese knotweed, also called Fallopia japonica, is a medicinal plant with edible leaves, roots, stems and seeds. It has multiple medicinal benefits and is a source of vitamins A and C, potassium, phosphorus, zing, manganese, rutin and resveratrol. Some commercial resveratrol supplements are made from Japanese knotweed.

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