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Can I Obtain Enough Resveratrol From Food?

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Resveratrol For Health

Dr. David Sinclair, currently a professor of genetics at Harvard Medical School, was an early resveratrol researcher. In 2003, he and his colleagues discovered that resveratrol might boost cell survival and prevent ageing in yeast (and later in animals) by activating the SIRT1 “longevity” gene.

As an antioxidant, resveratrol helps protect cells from damage caused by free radicals, which are potentially destructive atoms and molecules found in nature. According to, results from test tube and animal studies indicate that resveratrol may increase HDL, or good, cholesterol, protect blood vessels from damage, prevent blood clots, and lower the risk of diabetes. Additionally, it has been shown to impede the proliferation of cancer cells. However, there is no solid evidence that resveratrol decreases the incidence of coronary heart disease or cancer.

Resveratrol From Food

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Following natural foods contains the highest amount of resveratrol in them;

  • Red Wine: Red wines have the most resveratrol, ranging from 1.98 to 12.6 mg per liter.  It is higher than most rose or white wines. Red grapes and roasted peanuts are also good sources of resveratrol, but not as much as red wine. Dietary resveratrol supplements typically comprise 10-50 mg resveratrol.
  • Peanut Butter. Peanut butter is fantastic for dressing up apples and celery, but it also includes some resveratrol  (up to .13 mg per cup). Niacin and manganese are abundant in peanut butter.
  • Dark Chocolate. Resveratrol mixes well with other antioxidants and minerals found in dark chocolate, including iron, copper, and manganese.
  • Blue Berries.  While blueberries do not contain nearly as much resveratrol as grapes, they do include several other antioxidants, dietary fiber, vitamins C and K, and manganese.

Recommended Dosage for Resveratrol

Resveratrol isn’t an essential vitamin hence no set amount exists. Studies on animals show 500 mg daily may be required for any health benefits. As red wine has just 12.59 mg resveratrol per liter, 500 mg every day would require about 40 liters of wine. A 40 mg daily dosage of resveratrol may also be beneficial, according to a June 2010 Journal of Clinical Endocrinology and Metabolism research. To acquire 40 mg of resveratrol every day, you’d need to consume almost 3 liters of wine which is not very healthy.

Is it Good to Take Resveratrol Supplements?

If we are unable to obtain sufficient resveratrol from diet alone, should we seek it out through supplements? They are abundant in health food stores, and Americans spend more than $30 million years on supplements. As you might anticipate, Dr. Sinclair supplements with resveratrol and has done so for the last decade.

However, the required therapeutic levels of resveratrol cannot be absorbed from wine or food sources. Supplements containing resveratrol may be appropriate for daily consumption of therapeutically relevant amounts that are not available through regular meals or beverages. Additionally, resveratrol may act as a supplement by enhancing the development or quality of items produced in a variety of agricultural and aquacultural settings, hence boosting health.

So, if you want to obtain some resveratrol from red wine, go ahead, but limit yourself to one glass per day for women and two glasses per day for men. (Similar advice applies to other alcoholic beverages.) However, if you’re seeking resveratrol’s longevity benefits, you won’t find them at the bottom of your wine glass or, for the time being, in a supplement bottle.

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