Which Foods Contain Resveratrol?

What is resveratrol? 

Resveratrol belongs to a class of compounds called polyphenols. These are known for their antioxidant properties, which may help neutralize free radicals or unstable molecules that can damage cells, contributing to disease and aging. 

It also plays a natural role in plants and is produced in response to environmental stress.

This means resveratrol can interact with numerous processes on a cellular level, contributing to antioxidant and anti-inflammatory properties. According to a study in Nature, resveratrol has been shown to mimic the effects of caloric restriction—decreasing energy intake, often by means of fasting—it exerts anti-oxidative and anti-inflammatory effects and may affect the onset and progression of certain diseases via several mechanisms [1]. 

Resveratrol has other potential health benefits for humans, too. One study found resveratrol to play a role in maintaining and protecting ovary health [2]. 

Other possible benefits include:

• Potentially improves insulin resistance

• Supports metabolism

• Neuroprotective benefits

• Cardioprotective 

• Antibacterial effects

• Anti-inflammation 

Top Food Sources of Resveratrol 

Many foods contain Resveratrol, some of which you may already eat as part of a balanced diet. Example foods include red grapes, blueberries, raspberries, and dark chocolate.

Below, we’ve provided the top food sources to help you obtain the many possible health benefits.

Grapes and Wine 

Resveratrol is found in the skin of red grapes and red wine. White and rose wine also contains resveratrol but often contains less. This is because the skin of red grapes is soused for longer [3].

Red grapes also contain many other important nutrients and vitamins, including vitamins K1, B1, C, and other key electrolytes and minerals, including magnesium and potassium. This is also one of the key benefits of getting resveratrol from whole foods—you’re getting other essential nutrients.

Berries

When people think of berries, they often think of blueberries. But there are other types available, including strawberries, cranberries, and raspberries. Although most berries contain less resveratrol than their grape counterparts, they do contain many antioxidants and other essential nutrients.

If you want to get the most resveratrol bang for your buck, eat berries raw instead of baking them.

Again, you can add these to smoothie drinks or have them as a snack.

Peanuts and Peanut Products

If you’re allergic to peanuts or suspect you might be allergic, it goes without saying that you should not try eating them just to add resveratrol to your diet.

Cerezlik cultivars contain the highest levels of resveratrol in peanuts, but roasted peanuts, lightly salted peanuts, cashews, and pistachios are also great options. You can even add peanut butter to fruit, toast, or your favorite smoothie to increase resveratrol intake.

Cocoa and Dark Chocolate

If you want a reason to make chocolate even more guilt-free, look no further. Dark chocolate and cocoa powder contain high levels of resveratrol. 

This is one of the reasons why many “health gurus” will tell you that dark chocolate is good for you. That and a few other reasons. And while that is true, everything in moderation is recommended—a balanced diet is a good motto to live by. Dark chocolate is still high in saturated fat and calories, so think twice before indulging in a sharing bar. 

If you’re not a fan of dark chocolate or you prefer cocoa, you can add cocoa powder to yogurt, smoothies, or other drinks. You can also bake with it, perhaps a tray of cookies or other goodies. You will decrease absorption this way, though.

Itadori Tea

Traditionally used in Asian medicine, Itadori Tea, made from the Japanese Knotweed plant, contains high concentrations of resveratrol. 

If you do not drink alcohol, Itadori tea is an excellent substitute for red wine.

Although high in resveratrol, it can be Itadori Tea, which can be difficult to get your hands on, especially if you don’t live in Japan.

Some health stores may sell it, but if you can’t acquire it, there are plenty of other food and drink options. A lot of resveratrol supplements use the Knotweed plant to create their supplements.

Other notable sources 

As well as the above, there are other notable sources of resveratrol, some of which are not as concentrated as red grapes or Itadori Tea, but, when consumed frequently, can boost resveratrol to help you achieve possible benefits. 

Other notable sources of resveratrol include:

• Red grape juice

• Pomegranates 

• Mulberries

• Lingonberries

Bioavailability and Absorption

The gut poorly absorbs resveratrol from foods because it is a fat-soluble molecule. Although, you can increase absorption by taking it with a source of dietary fat, such as olive oil or yogurt. 

Supplements go the extra mile to increase bioavailability. For example, the best resveratrol brands include highly bioavailable forms. At OMRE, our resveratrol supplement is micronzized. Micronization is the process of reducing the average diameter of a solid material's particles which greatly increases absorption. Furthermore, we add bioavailability enhancers, such as Piperine—black pepper extract—to boost bioavailability by a futher 13x.

Moreover, if you intend to get your resveratrol from whole food sources, be cautious that numerous factors affect its purity, including:

• Soil quality

• Climate and environmental conditions 

• Exposure to fungal infections

• UV light

• How it's stored 

With so much possible variation in bioavailability, many people prefer supplementation.

Resveratrol Supplements vs. Dietary sources

If you don’t like the recommended foods or have certain dietary restrictions or allergies, it can be difficult to get enough resveratrol in your diet. If this is you, then supplements are the next best thing.

What are the pros of supplements?

One of the main benefits of resveratrol supplements is convenience—it can be taken in a powder or capsule form daily. You can also take it more consistently unless you’re eating the recommended foods often. 

Finally, resveratrol supplements provide a consistent dose, allowing a reliable intake vs. a handful of berries and peanuts whenever you remember to pick them up from the supermarket. You can also more accurately measure the effect of the supplement and adjust dosage as needed.

If you prefer to increase nutrients via supplements, read our best longevity supplements blog post.

What are the cons?

There are a few considerations to take into account before purchasing. However, the same can be said for a lot of supplements.

For starters, if you struggle to swallow capsules, you’re better off either finding a powdered form or choosing dietary options from foods such as red wine, peanuts, berries, and red grapes. 

Also, supplementation can be expensive, especially if you’re taking a bunch of other supplements like most people who add supplements to their diets tend to do. This isn’t necessarily a bad thing—but just something to note.

What are the pros of dietary resveratrol?

If eating foods such as red grapes or berries to increase resveratrol intake, you also obtain other essential nutrients, vitamins and minerals, and antioxidants. You are less likely to need supplements if you choose this approach.

Although this is a two-edged sword—yes, you might save money, but you also don’t have a consistent resveratrol dosage. This can make tracking health changes more challenging.

What are the cons?

The concentration of resveratrol you get from foods is usually relatively low, requiring more food to achieve the same concentration of resveratrol that could be obtained from supplements.

For example, one cup of red grapes contains approximately 0.24 to 1.25 mg of resveratrol. You would need to eat anywhere from 400 to over 2083 cups of red grapes daily.

Also, the concentration of resveratrol depends on factors such as the preparation method of the food, how it’s stored, and how ripe certain berries and grapes are. If you’re looking for a more consistent and concentrated resveratrol intake method, supplementation is the way to go.

Recommended Resveratrol Intake and Safety Considerations

There are no official requirements for resveratrol intake. However, many animal studies recommend up to 500 mg daily to see potential health benefits. 

Omre resveratrol capsules contain 500mg of NMN and resveratrol (per two capsules), best taken in the morning with food. 

As always, we recommend consulting a healthcare professional before taking resveratrol or any other supplements.

If you prefer to eat foods such as red grapes, berries, and peanuts, you can add these naturally to your diet. But given our example of upwards of 2,000 cups of red grapes daily, you may struggle to see meaningful results. Although, the choice is up to you!

Potential risks and interactions

Some people may have a negative interaction with resveratrol, especially when taken at incorrect and high dosages. Potential risks and interactions may include:

• Reactions with other medications or drugs 

• Hormonal effects—mainly affecting estrogen receptors 

• Gastrointestinal issues (diarrhea, nausea, abdominal pain) 

• Allergic reactions

Most risks and interactions are typically individual-based. If you notice any side effects, stop taking resveratrol and contact a healthcare professional, which you should also do before taking any new supplements.

Low doses are likely to have beneficial effects, while high doses may have a toxic effect [4]. Therefore, more studies are needed to assess the long-term effects of resveratrol, especially toxicity [5].

Key takeaways:

• Resveratrol may have numerous benefits, from anti-inflammatory to anti-oxidative effects

• Top food sources for resveratrol include red grapes, berries, red wine, peanuts, dark chocolate, and Itadori tea

• A balanced diet which contains the above foods is likely to naturally increase resveratrol intake

• Supplements for resveratrol may improve bioavailability and absorption and contain a more consistent dose