Have you ever heard of resveratrol? If you haven’t you’re not alone. Recently, I had a random food craving for grapes and pistachios. I began to wonder what the health benefits are of eating these foods and learned that they both contain resveratrol.
What is resveratrol?
Resveratrol is a phytoalexin that was first described in 1992. Phytoalexins are a protective antibiotic produced in plants that are under stress. Often cases, this is due to a fungal attack, drought, ultraviolet irradiation, inflammation, oxidation, and other associated cardiovascular and neurodegenerative diseases. Resveratrol also contains antioxidant properties. It is commonly found in red wine, white wine, and many plant-based foods.
Resveratrol contains many potential health benefits including:
Lowering blood pressure
A two-year long, clinical trial published in 2017, investigated resveratrol’s effects in patients with stage one and stage two primary hypertension. The present study aimed to determine the effects of Evelor, in addition to the standard hypertension treatment, and its effect. When the study concluded, the average blood pressure of both groups were within the normal range. The trial found that the addition of resveratrol when combined with treatment is sufficient to reduce blood pressure to normal levels, without the need for additional antihypertensive drugs. Furthermore, when the trial concluded, the patients had a significant reduction in plasma concentration levels of SGPT gamma-GT (enzymes linked with liver disease), indicating that resveratrol prevents liver damage.
Reducing inflammation
In 2015, a randomized, double-blind, placebo-controlled study was conducted to examine the anti inflammatory effects of resveratrol (500mg or in placebo) for 6 weeks. The patients in this study had ulcerative colitis, a chronic idiopathic inflammatory disease. The patients who took the supplements, had a significant reduction in plasma levels and reduction in overall inflammation.
Improving glucose and insulin for people with diabetes
A 2017 article assessed the effects of resveratrol on glycemic control and insulin sensitivity among patients with type two diabetes. Researchers found that resveratrol improves fasting plasma glucose, may ameliorate metabolic parameters, and influence the effect of glucose homeostasis.
How much is safe to consume?
A twelve-week, placebo-controlled pilot study in 2014 sought to answer this question. The study examined the safety and metabolic outcomes of resveratrol supplementation in high risk, overweight, older adults with preexisting conditions. Their findings indicated that daily resveratrol supplementation at doses of 300mg and 1000mg for a period of 90 days was generally well tolerated.
Here’s some great, healthy foods containing high amounts of resveratrol
Grapes
Resveratrol is primarily found in grape skin. Just one cup of grapes contains around 0.24-1.25 mg. Grapes are also an excellent source of Vitamin C and Vitamin K.
Peanuts
A cup of raw runner peanuts, with their skin intact, contain over 2mg of resveratrol. Not only are peanuts a great source of resveratrol, they also contain biotin, copper, folate, magnesium, and much more.
Pistachios
One cup of pistachios contain up to .4mg of resveratrol.
Pistachios are a great source of unsaturated fatty acids, potassium, fiber, and protein.
Cacao
Just one cup of this delicious treat provides over .4mg of resveratrol. This superfood has many more sources of nutrients, including protein, iron, magnesium, and potassium. Try sprinkling your morning oatmeal or smoothie with raw cacao nibs, or eating a small amount of dark chocolate.
Strawberries
A cup of strawberries contain roughly .6mg of resveratrol. This antioxidant rich berry provides high quality Vitamin C, folate, potassium, and much more.
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