5 Foods with More Resveratrol Than a Glass of Red Wine, According to Dietitians

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5 Foods with More Resveratrol Than a Glass of Red Wine, According to Dietitians

These surprising foods provide a serious boost of antioxidants without the risk of a hangover

Reviewed by Dietitian Kelli McGrane, M.S., RD

Getty Images. EatingWell design.

Key Points

    Resveratrol is an antioxidant that’s been linked with benefits for blood pressure, diabetes and weight management.

    Several foods, including grapes, walnuts and blueberries, are a good source of resveratrol.

    For additional nutrients, it’s best to consume resveratrol through foods rather than wine.

Red wine is often touted for its heart-healthy benefits, which is largely thanks to its high concentration of resveratrol—a polyphenol with potent antioxidant properties. “Studies suggest [resveratrol] may be helpful in lowering blood pressure, promoting weight loss and improving blood sugar levels by boosting insulin production and enhancing insulin’s effectiveness,” says Anne Danahy, MS, RDN. 

However, you don’t have to drink red wine to reap the benefits of resveratrol. There are several food sources of this potent antioxidant, including nuts and some dark blue or red fruits. “They might not all match red wine gram for gram, but they come packed with antioxidants, fiber and way more nutritional perks—minus the hangover,” says Ghida Arnaout, RD. Here are five foods to buy during your next grocery store run to boost your resveratrol intake.

1. Grapes

“Grapes and red wine are among the highest sources of resveratrol,” says Danahy. Specifically, resveratrol is found in high concentrations in the skin of grapes, which is why white and rosé wines contain far less resveratrol than their red wine counterparts. One hundred grams of red wine provides anywhere from 320 to 1535 micrograms (mcg) of resveratrol, while grapes contain 150 to 781 mcg per 100 grams., However, Danahy emphasizes that the amount of resveratrol can vary in foods (including grapes) depending on multiple factors including growing conditions, time of harvest and plant variety. We love adding grapes to chicken salad or enjoying them as a snack with cheese and crackers.

2. Walnuts

One of the most surprising sources of resveratrol is walnuts. These heart-healthy nuts are a top source of this antioxidant with a similar amount of resveratrol per 100 grams that’s found in red wine. “Besides resveratrol, walnuts are also notable for having high levels of anti-inflammatory omega-3 fats, along with vitamin E, other polyphenols and prebiotic fiber,” says Danahy. You can enjoy walnuts in a trail mix, on top of oatmeal or other hot cereal or blended into a sauce. 

3. Blueberries

Grapes aren’t the only fruit with resveratrol. Blueberries are another top source of the antioxidant, though the amount varies significantly depending on growing conditions, variety and processing. And while not as concentrated in resveratrol as grapes or red wine, blueberries are considered a good source of the antioxidant. They also offer a host of other important nutrients for heart health, including 3.5 grams of fiber per cup. They also contain potassium, vitamin C, vitamin K and several other essential vitamins and minerals. Blueberries are incredibly versatile, working well in smoothies, hot or baked oatmeal, baked goods, jams, sauces and salads. They’re also delicious on their own or as part of a cheese plate. 

4. Cranberries

Fresh cranberries aren’t as readily available as other berries, so you may need to venture into the frozen food aisle to stock up on this nutrient-dense fruit. Cranberries are not only rich in antioxidants, including resveratrol, but they also contain a variety of other health-promoting nutrients, like vitamin C and fiber., Like blueberries, the concentration of resveratrol in cranberries can vary significantly depending on growing conditions, variety and processing. Try cranberries in a smoothie, cooked down into a sauce or dried in a trail mix. You can also add cranberries to a dip for a crowd-pleasing appetizer.

5. Peanuts

    The humble peanut is an unexpected source of resveratrol in the diet. Like other foods, the amount varies depending on growing conditions and processing. Peanuts also contribute protein, fiber and heart-healthy monounsaturated fats., Try peanuts in a trail mix or roasted with extra spices.

What to Know About Red Wine Consumption

Resveratrol offers health benefits, but red wine may not be the best choice to up your intake. “While red wine does contain some beneficial compounds like resveratrol, the health risks of alcohol often outweigh the potential perks, especially when it’s not consumed in strict moderation,” says Arnaout. Plus, the health benefits of resveratrol are typically seen when consumed in levels that are difficult to get from food or drinks alone. As Danahy points out, research suggests you need to consume about 1 gram (1,000 mg) per day to get a significant health benefit—an amount that’s virtually impossible to get through foods and beverages. According to one study, you’d need to consume 4.2 liters of red wine daily to reach this amount.

Ask your competent? doctor how you are supposed to get the necessary resveratrol.

 To get to the research level that mice had in research; 

According to researchers, this amount of resveratrol equated to the amount found in approximately 1,000 bottles of red wine. (Is that a daily dose of 1000 bottles of wine?)