Like any good supplement, reseveratrol can be found naturally in many different foods. Keep in mind that resveratrol is a phytoaxelin, which means it is produced by plants to fight off harmful agents. That means any resveratrol from foods will come through plants or through plant products. All of them will have different levels of resveratrol in them; let’s take a look at what foods we’re talking about and how much resveratrol can be found in each.
Berries
There are four different berries known to contain resveratrol, and all of them are common and easy to find here in North America.
Blueberries have anywhere from 0.2-.13 mg of resveratrol per 150 mL
- Bilberries have slightly more, at 0.4-.16 mg per 150 mL
- Mulberries find the amount increased once again, to a maximum of .18 mg per 150 mL
- Finally, cranberries will contain the most resveratrol in the berry family, with just slightly more than the mulberry’s maximum at .19 mg per 150 mL
It’s important to note several things about the concentration of resveratrol in all of these berries. The first is that the concentration is highest when the skins are eaten with the berries. The berries should also not be treated in any way (boiled or cooked) or the resveratrol will break down. Finally, the amount of resveratrol will be different according to where the plants the berries came from were grown.
Peanuts
Peanuts and peanut products also contain resveratrol. Unlike berries, peanuts actually have higher amounts of resveratrol when they are treated. While raw peanuts will have .01-.26 mg per cup, boiled peanuts have concentrations of the compound from .32-1.38 mg per cup. Peanut butter also contains trace amounts of resveratrol, although because it is not made with the skins, there is not much.
Japanese knotweed
Japanese knotweed is known by several different names. Supplement companies refer to it by its scientific name polygonum cuspidatum. The Japanese call it itadori, and use the stems to make a medicinal tea. The stems can also be eaten when young, and have a flavour reminiscent of rhubarb.
Japanese knotweed is the popular source of resveratrol among companies not because it has the highest concentrations, but because it is easy and cheap to grow. It stands as the third highest of our foods in the compound, with about .6 mg per 150mL.
Grapes
As with berries, concentration of resveratrol in grapes will vary according to cultivation, location, and exposure to fungal infection. Remember that resveratrol is produced to fight this type of infection, therefore grapes with more exposure will have higher concentrations.
Also like berries, most of the compound found in grapes will be found in the skins. The exception is the Muscatine variety, which contain resveratrol in both the skin and the seeds. Typical concentrations in grapes is .24-1.25 mg per cup. Grape juice also contains the compound, with about .17-1.3 mg per mL.
Red Wine
Finally we get to the food with the largest concentration of resveratrol, and that is red wine. Red wine is made with the skins of the grapes included during the fermentation process, which is what gives it its colour as well as higher concentrations of the compound. Again, region and growing methods will affect the amounts, but they typically range from .3-1.07 mg per mL.
Don’t start eating and drinking yet!
Before you go out and stock up on any of these foods, take careful note. The average person needs to take at least 46 mg of resveratrol EACH day in order to feel its positive effects. That’s at least 50 cups of wine or 50 cups of grapes, and of course that is impossible to do without getting sick.
While resveratrol can be found naturally, then, it cannot be taken in the amounts needed for positive effects in the foods which contain it. Instead, it must be taken in the form of an extract, contained in a supplement pill.
