Food with the highest contents of Resveratrol, a powerful antioxidant which can help protect against cancer, heart disease, and diabetes. Resveratrol is found in grapes, wine, grape juice, peanuts, cocoa, and berries of Vaccinium species, including blueberries, bilberries, and cranberries (140-143).
Food With Highest Resveratrol
The amount of resveratrol found in one glass of wine can range from 0.2 milligrams to 2.0 mg, according to the Linus Pauling Institute. While250 mg may seem excessive, it’s not uncommon for resveratrol supplements. to include as much as 900 milligrams of resveratrol. [Top 10 Bad Things That Are Good For You]
So what does this tell us? All things in moderation (thanks, mom). In truth, more research must be done to determine whether there could be ill effects from consuming too much of any one antioxidant, but until then, I suggest going the natural route. If you want to get more resveratrol, consume it in your diet. This way, you’ll get more than just one isolated nutritional component, and you’ll also get fiber that will tell you when it’s time to stop eating.
Here are four foods that are good sources of resveratrol:
Red Grapes: Grapes don’t have to be fermented to contain this antioxidant. It’s actually found in the skin of red grapes along with other nutrients, such as minerals manganese and potassium and vitamins K, C and B1.
Peanut Butter: Peanut butter is great for dressing up apples and celery, but it also contains some resveratrol (up to .13 mg per cup). Peanut butter is a great source of niacin and manganese.
Dark Chocolate: In dark chocolate, resveratrol blends nicely with other antioxidants and also minerals, such as iron, copper and manganese. Who doesn’t like chocolate?
Blueberries: Blueberries don’t have quite as much resveratrol as grapes, but they are also a great source of other antioxidants, dietary fiber, vitamins C and K and manganese.
Resveratrol Rich Foods to Consume Daily
When it comes to consuming resveratrol, natural sources are always the simplest and safest forms that you can rely upon.
Here are top resveratrol rich foods that taste good and provide the best of goodness –
- Red Grapes – Along with other nutrients such as vitamins K, B1, C, and magnesium and potassium minerals, resveratrol is primarily found in the skin of red grapes. Red wine has the highest levels of resveratrol as compared to rose wine and white wine. That is because the skin is soused for a longer period of time. Even red grape juice is concentrated with higher degrees of resveratrol, ranging between 1.14 and 8.69 milligrams per liter, or 0.17 to 1.30 milligrams per 5-ounce serving. Spanish red grapes are considered the richest source of resveratrol.
- Peanuts – Rich in fiber, omega-3, vitamins, and other nutrients, a boiled cup of peanuts also provides as much resveratrol as a glass of red wine, containing up to 1.28 milligrams of resveratrol in its skin. Considered among the best sources of resveratrol, peanuts can be consumed through various products, such as peanut butter (that contains up to .13 mg resveratrol per cup), peanut flour, peanut oil, or even roasted peanuts. However, the boiled form retains the richest resveratrol content.
- Dark Chocolate and Cocoa Powder – Now, don’t we have another good reason to indulge in the ‘dark’ temptations of chocolate? Products containing cocoa have high levels of resveratrol—0.185 mg per 100g, which is approximately half as is in the average Californian red wine, or even 1/10th of the concentration of Spanish red wine! Resveratrol blends well with other nutrients in cocoa such as protein, iron, magnesium, carbs, and fat, and can be consumed in various forms. But a piece of dark chocolate and a glass of red wine would surely be the tastiest!
- Berries – Among other dietary sources of resveratrol are the different kinds of berries—blueberries, strawberries, mulberries, cranberries, and likewise. These contain less resveratrol as compared to grapes, but they do have a significant amount of antioxidants that can make it to the list of foods high in resveratrol. Blueberries from Michigan and Bilberries from Poland are considered a good source, containing 140 picomoles per gram and 71 picomoles per gram, respectively. Consuming them raw is one of the best sources of resveratrol intake, as compared to heating or baking them. So, grab a bowl of these delicious berries for a healthy breakfast!
- Pistachios -Like peanuts, pistachios too, have a significant amount of resveratrol. The thin skin that encases the pistachio contains most of the resveratrol content. Capable of combating heart disease, diabetes, and obesity, these also contain vitamins A, B, E and K. So pistachios are highly recommended to be consumed on a regular basis for good health and great skin! Also, fun fact, pistachios are ‘not nuts’ guys; they are considered seeds that come from a family of nuts! So, grab a packet of pistachios on your next visit to the grocery store for some delicious resveratrol intake!
While the research remains on-going, resveratrol as a powerful antioxidant has shown great potential in improving human health. Thus, having red wine in moderation, along with a diet consisting of these foods, is the healthiest way of resveratrol intake. However, if you are looking to add supplements to your daily routine, a trusted physician or dietician should provide clear dosage guidance for the best results.
The Top 30 Foods High In Polyphenols
1. Cloves (15,188 mg per 100g)
Cloves represent the highest dietary food source of polyphenols in the world.
Appearance wise, cloves look like little brown wooden sticks and they don’t appear particularly appetizing.
However, cloves pack a powerful punch in the health—and taste—department.
In fact, their taste is as confusing as it is strong, and features contrasting warm, spicy, bitter, and even slightly sweet flavors.
2. Dried Peppermint (11,960 mg per 100g)
In second place comes dried peppermint.
You may not know this, but peppermint is actually a hybrid of spearmint and watermint.
This popular herb is popular throughout the world, and it contains scores of phenolic acids, flavones, and flavanones .
People enjoy peppermint in all kind of ways, and we can find its strong flavor in everything from chewing gum to herbal tea.
Due to its strong scent, it is also common to find in personal hygiene products such as shampoo and toothpaste.
3. Star Anise (5,460 mg per 100g)
There’s quite a large gap between the first two foods and star anise, but this spice still contains a very large amount of polyphenols.
Star anise contains phenolic acids and a group of compounds known as hydroxyphenylpropenes.
You may also know star anise by its popular alternate name of ‘aniseed’.
Star anise tea is a popular way of consuming the spice and we can also find it in various candy/sweets.
Interestingly, star anise has a slight licorice flavor—a sweet and spicy taste—and its one that many people enjoy.
4. Cocoa Powder (3.448 mg per 100g)
Although it isn’t higher in absolute polyphenols, the larger typical serving size of cocoa makes it the biggest dietary source so far.
Cocoa contains a whole host of polyphenolic compounds which include flavonoid, phenolic acid, and other groups .
Interestingly, controlled trials suggest that the compounds in cocoa may potentially help to protect against age-related diseases such as cardiovascular heart disease and dementia. This may be due to the polyphenols having a positive impact on blood pressure and insulin sensitivity .
Cocoa has an incredibly bitter taste, so people tend to consume it with sugar.
5. Mexican Oregano (2,319 mg per 100g)
Oregano is a delicious herb that boosts the flavor of any dish.
It’s also one of the best food sources of polyphenols, and it offers a variety of flavanones, flavones, and flavonols .
However, there are some differences between Mediterranean and Mexican oregano, which are actually slightly different botanically.
Firstly, oregano hailing from Mexico has a robust, deep and fuller taste, and a slightly citrusy flavor.
Mediterranean varieties, although different from country to country, tend to have a milder taste.
6. Celery Seed (2.094 mg per 100g)
Celery seed has a long history of use for its purported health properties.
First of all, celery seed is full of flavonoids. Current research from animal studies also suggests that it may have anti-inflammatory and blood-pressure-lowering properties .
However, little research is available from human studies at this time.
People tend to consume these seeds in the form of celery seed tea, and it is also available in a supplement form.
It’s also possible to eat the seeds raw, but they are not particularly tasty.
7. Black Chokeberry (1,756 mg per 100g)
The black chokeberry represents the first fruit—or even the first non-spice/herb—on this list.
These berries are incredibly high in polyphenols, and they are full of compounds called anthocyanins .
Anthocyanins are common in blue to dark purple/black plant foods, and they are what give blueberries, blackberries, and black chokeberries their color.
For those with a sweet tooth, it might be better to steer clear of this one. Black chokeberries have a very bitter taste.
8. Dark Chocolate (1,664 mg per 100g)
Dark chocolate is certainly the tastiest food so far, and it’s extremely rich in polyphenols too.
Containing the same compounds as cocoa, dark chocolate may also provide many of the same potential benefits.
While cocoa use dates back to the pre-Olmec people of Mexico, the modern adaptation into chocolate bars didn’t happen until the mid-19th century.
One thing to watch out for, though: not all dark chocolate is created equally.
Look for a minimum of 70% cocoa (preferably 85% +) for the full benefits; more polyphenols, and less sugar.
9. Flaxseed Meal (1,528 mg per 100g)
Flaxseed meal simply refers to ground flaxseeds.
These seeds are full of fiber, and they are particularly high in the nutrients thiamin, magnesium, phosphorus, manganese, and copper.
Their phytonutrient count doesn’t disappoint either, and flax seeds offer a wealth of lignans and phenolic acids .
Flaxseeds have a certain nutty taste about them, and although you can eat them whole, they are not particularly tasty.
As a result, people usually mix them into drinks or meals.
10. Black Elderberries (1,359 mg per 100g)
With a long and ancient history, black elderberries scrape into the top 10 polyphenol foods.
These little black berries grow around the world and are most common in the United States and Europe.
With a substantial anthocyanin and flavonol content, black elderberries have an incredibly tart and bitter taste to them .
From personal experience, it can be quite difficult to eat them, which is why most people use them for various recipes.
Elderberries are versatile, and people enjoy making them into jelly, wine, tea, syrup, and even elderberry pie.
11. Chestnut (1,215 mg per 100g)
Warm chestnuts on a cold winter day taste delicious.
They also offer quite a few nutritional benefits too. For example, chestnuts are high in gallic and ellagic acids, which are both types of phenolic acids .
Although it is technically a nut, don’t expect chestnuts to taste anything like the rest of their family.
In fact, chestnuts taste somewhat sweet and powdery like a sweet potato
Considering that chestnuts are the only nut to contain starchy carbohydrates, this makes sense.
12. Dried Sage (1,207 mg per 100g)
Another dried herb, and another polyphenol-rich food.
Sage (salvia officinalis) grows in the Mediterranean region, and it is a member of the mint family.
It is an incredibly flavorful herb, and it is popular throughout the world.
Perhaps sage is most well known for its use in sage and onion stuffing, a typical condiment for roast chicken or turkey.
The herb contains a wealth of phenolic acids. Most notably, it supplies a significant amount of carnosic acid, a polyphenolic compound believed to have neuroprotective effects .
13. Dried Rosemary (1,018 mg per 100g)
Rosemary is a very strong herb, and it imparts a delicious flavor when we use it in various dishes.
This particular herb is most often used in Italian cooking, and it makes a tasty combination as part of tomato-based dishes.
Turning to Rosemary’s nutritional properties, it is packed with polyphenolic compounds such as flavonoids.
The most prevalent of these flavonoids is rosmarinic acid, which is a polyphenol very similar in structure to coffee’s caffeic acid.
14. Dried Spearmint (956 mg per 100g)
As the name suggests, spearmint is another species from the mint family of plants.
Spearmint has a substantial polyphenol content, and it contains various hydroxycinnamic acids, which are a class of phenolic acids .
Similar to peppermint, it is popular in dental hygiene products for its refreshing and pleasant taste.
Spearmint also works well for culinary purposes, and it forms a delicious combination with lamb in various dishes.
15. Dried Thyme (878 mg per 100g)
Thyme is another of the popular Italian herbs, and just like the others, it contains a variety of phenols.
In particular, these include hydroxybenzoic and hydroxycinnamic acids .
The deep flavor means that you only need a small amount, and both dry and fresh thyme help to improve the taste of most dishes.
16. Wild Lowbush Blueberries (836 mg per 100g)
If you’ve never tried wild blueberries, they’re definitely worth a try.
“Lowbush” simply means that they have not been planted by humans, and spread through the ground.
They are smaller in size and their taste isn’t as sweet as typical grocery store varieties.
On the positive side, they offer deeper flavor and higher nutrient value.
They are also one of the best sources of polyphenols and contain dozens of anthocyanins .
17. Blackcurrant (758 mg per 100g)
Compared to blueberries, the blackcurrant offers a flavor that is more tart/sour in nature.
Similar to elderberries, blackcurrants have a wide variety of uses, and they are popular as jam, jelly, tea, and even candy.
The flavor is very popular, and a wide variety of blackcurrant-flavored goods are available in stores.
However, most of these products are just processed sugar, and it is better to stick to the real thing.
Blackcurrants provide a range of phenolic acids and flavonoids .
18. Capers (654 mg per 100g)
Capers are delicious, and they’re also a top source of flavonoid polyphenols .
Botanically known as capparis spinosa, capers are a pea-sized popular condiment that offer big flavor in a small package.
The taste is intriguing, and they’re somewhat sweet, but rather salty too.
Capers frequently accompany salmon dishes, and if you like raw fish then they’re a default side-serving for salmon sashimi.
19. Black Olives (569 mg per 100g)
Black olives are packed with flavor.
They also provide us with nutritional value from their monounsaturated fat content and the polyphenols they contain.
To be specific, black olives provide a source of phenolic acids, flavonoids, and tyrosols.
One polyphenol in the tyrosol family of compounds is oleuropein.
Notably, this compound has compelling research behind it showing beneficial effects on blood pressure and inflammation
20. Highbush Blueberries (560 mg per 100g)
In contrast to the lowbush variety, highbush blueberries are those planted and cultivated by humans.
The berries these shrubs provide are larger, juicier, and sweeter than wild lowbush varieties.
However, their depth of flavor is not quite the same, and they are slightly lower in nutrients.
Despite this, highbush blueberries are available in almost all food stores, so they’re one of the best ways to get polyphenols into our diet.
Among other benefits, daily blueberry consumption appears to improve cognition and blood pressure .
21. Hazelnuts (495 mg per 100g)
The hazelnut is the first nut to make the list, and this food contains a significant amount of flavonoids .
Hazelnuts have a unique taste which goes well with a variety of flavors.
As a result, we can find all sorts of hazelnut dishes and products. Some popular choices include hazelnut soup, hazelnut coffee, and hazelnut syrup.
Together with its flavor, the hazelnut also brings health benefits to the table. Randomized, controlled trials show that hazelnuts positively impact the lipid (cholesterol) profile.
22. Pecan Nut (493 mg per 100g)
Hot on the heels of hazelnuts is the pecan nut.
Not only is this one of the best nut sources of polyphenols, but it’s also one of the most loved nuts.
Popular in desserts such as pecan pie, pecans also make a tasty (and healthier) option as a breadcrumb replacement.
Pecans are crammed full of various flavonoids and they are extremely nutrient-dense .
That said, pecans are very energy-dense too, so be careful not to overdo it.
23. Soy Flour (466 mg per 100g)
Soy flour provides a range of polyphenolic compounds known as isoflavonoids .
However, these compounds are also available in most whole soy-based products.
For instance, traditional Japanese foods like miso and natto are also good sources.
24. Plum (377 mg per 100g)
Plums are a small, dark purple fruit that contains numerous polyphenols.
Like all purple plant foods, plums provide a range of anthocyanin flavonoids in addition to flavanols, flavonols, and phenolic acids .
This little purple fruit has a decent nutrient profile, and it supplies particularly significant amounts of vitamin C.
25. Green Olives (346 mg per 100g)
Like their black older sibling, green olives provide a range of healthy compounds.
In the same fashion as black olives, the standout here is oleuropein, which has a range of benefits.
However, oleuropein is far from the only healthful compound in green olives, and they are full of flavonoids, phenolic acids and tyrosols .
26. Dried Basil (322 mg per 100g)
Similar to the other herbs in the mint family, basil has some great nutritional properties.
For one thing, dried basil contains significant amounts of polyphenols, and an especially high phenolic acid content .
Some people call basil “the king of herbs”, and when we consider how good it tastes, perhaps they are right.
Of course, basil is the main ingredient in pesto, which is a condiment that makes just about anything taste good.
Long celebrated as a medical herb in India, randomized studies show that basil may help to normalize blood glucose, blood pressure, and cholesterol profiles .
27. Curry Powder (285 mg per 100g)
First of all, curry powder isn’t really a single ingredient.
In fact, it is a blend of herbs and spices which all contain beneficial compounds.
Curry powder tends to contain ingredients such as coriander, cumin, ginger, cinnamon, turmeric, cardamom, and black pepper.
Due to all these different herbs and spices, curry powder provides a wide range of nutrients.
A randomized, controlled trial shows that curry powder induces improvements in endothelial flow-mediated vasodilation after eating a meal .
28. Sweet Cherry (274 mg per 100g)
Sweet cherries are one of the world’s most popular fruits due to their juicy, refreshing taste.
This little fruit has a deep and intense red/purple color that is almost blood-like in shade.
Like other dark red/blue fruit, cherries offer a large source of polyphenols from anthocyanins .
Interestingly, there are many different kinds of sweet cherries, all of which have a slightly differing taste.
29. Artichoke Heads (260 mg per 100g)
Artichokes are among the best-tasting vegetables.
In addition to a variety of flavones, they contain a compound called caffeoylquinic acid .
Caffeoylquinic acid (CQA) is purported to have various antibacterial, anticancer and antihistaminic biological actions .
Although boiling seems to be a popular method of cooking this vegetable, roasted artichoke tastes delicious.
30. Blackberry (260 mg per 100g)
As you may guess from their color, blackberries are a fruit rich in anthocyanin polyphenols.
In addition, they also contain various flavanols, flavonols, and phenolic acids .
Blackberries make an irresistible combination with some heavy cream, and they are one of the tastiest polyphenol sources.
Five health benefits of purple foods
Dark-coloured foods such as purple onions and blackberries are loaded with healing antioxidants. Here’s why you should include them in your diet and a healthy purple coleslaw recipe
It’s a scientifically-proven fact that the darker the food, the higher the antioxidant level. Antioxidants are to the body, the way rust-proof works on a car – they have the ability to mop up free radicals and keep you looking younger, longer. Thus, dark foods with a purple pigment, such as purple onions, concord grapes, purple cabbage, black mission figs, prunes and blackberries, are known for having amazing healing powers.
The purple pigment in all of these fruits and vegetables contain flavonoids, including resveratrol, which can help decrease blood pressure. Resveratrol helps relax the arterial walls, decreases the pressure in the arteries and allows better circulation. Produce with purple hues contain a variety of polyphenols that can reduce the inflammatory response in the body. In my book Meals That Heal Inflammation, I outline how inflammation is at the root of all major diseases, including heart disease, diabetes, arthritis and immune dysfunction.
Let’s take a deeper look into these dark nutritional superheroes. Here are five reasons to eat more purple foods:
1. Purple foods kill cancer
The resveratrol found in purple grapes, cranberries, blueberries, bilberries, and, of course, red wine and grape juice can inhibit the spread of colorectal cancer in animal studies. Other promising studies also show that resveratrol can induce cancer cell death in cases of prostate, breast, skin, liver, lung and blood cancers. The curcumin in turmeric seems to boost its anti-cancer activity so have a glass of pinot noir (the type of wine highest in resveratrol) next time you have curry.
2. Purple foods are ulcer-fighters
A 2011 study found that anthocyanins from blackberries reduced stomach ulcer formation in rats. Researchers believe this is because the antioxidants in blackberries prevent oxidation and boost the activity of other important antioxidants, such as glutathione, that are naturally present in the body.
3. Purple foods are good for your liver
Black rice, which has more anthocyanins per gram than blueberries, is a delicious antioxidant grain that has been found to reduce damage to the liver incurred by excessive alcohol intake.
4. Purple foods are good for the heart
Black currants can lower “bad” LDL cholesterol by up to 13 percent while raising “good” HDL cholesterol. Black currants and bilberries have more anthocyanins than blueberries. Wild raw berries have higher antioxidant content than fresh raw berries or frozen varieties.
5. Purple foods prevent urinary tract infections
Vegetables such as purple cauliflower, purple carrots and purple cabbage contain the same plant pigment, anthocyanin, that is responsible for the UTI-fighting power of cranberries. Lab studies show that anthocyanin compounds fight H. pylori, the bacteria that promotes stomach ulcers and urinary tract infections.
Tangy purple coleslaw
Look for unpasteurized sauerkraut in your local health food store as the natural process of fermentation creates beneficial probiotic bacteria. The tasty zip in this recipe is from the tangy sour flavour of the sauerkraut. I love Ambrosia apples for this recipe because this variety is slow to brown when cut and ideal for salads. Ambrosia is a sweet apple with a distinct honeyed aroma that pairs nicely with the purple cabbage. For maximum nutrition, top the coleslaw with the nutty crunch of hemp hearts. They offer healing benefits of omega 3 fatty acids.
4 cups purple cabbage, finely sliced
1 cup unpasteurized Sauerkraut
1/2 cup red onion, finely sliced
2 organic Ambrosia apples, finely sliced
2 tbsp. hemp hearts (shelled hemp seeds)
2 tbsp. Veganaise (healthy mayo substitution)
2 tbsp. sauerkraut liquid
1 tsp. dill weed, dried
Honey, to taste
2 tsp. unrefined sea salt
1. Mix salad ingredients together.
2. Mix dressing ingredients together.
3. Combine until salad is evenly coated.
Makes 6 servings.