When it comes to drinking and health, we've heard countless times that a glass of red wine with dinner is good for your health. Is this true? Let's find out.
It turns out that red wine contains the plant compound resveratrol - which is the ingredient that supports many of the "red wine health benefits" claims. Read on to learn about resveratrol, how it affects your health, and which foods contain it.
What is Resveratrol?
As mentioned above, resveratrol is a plant compound, specifically a polyphenol. In other words, it is a naturally occurring substance found in a variety of plants. Resveratrol is considered an antioxidant, helping the body remove various toxins and free radicals. This positive effect has led to a lot of research exploring its potential health benefits.
Although much of the research on resveratrol has only been done recently, this ingredient is not new to most people's diets. Resveratrol is found in common foods such as peanuts, various berries, grapes, and the red wine from which it is derived. Both red and white wine contain resveratrol, but the content in red wine is much higher.
Health Benefits of Resveratrol.
With all the background information, the important question arises: Is resveratrol good for your health? The short answer is: yes. But let's find out why and how it can improve your health.
Some of the most well-known health benefits of resveratrol include:
- Antioxidant Support: Numerous studies have looked at the antioxidant properties of resveratrol. Resveratrol has been shown to help the body scavenge free radicals (a type of atom that can damage cells) and relieve and prevent oxidative stress. Basically, it helps improve health at the cellular level.
- Reduced Inflammation: Resveratrol supports your body in two ways when it comes to inflammation. First, it helps prevent the production of inflammatory substances. Second, it supports a healthy inflammatory response – which is essential for the health of vital organs and body systems.
- Cardiovascular Health: Oxidative stress in the body can negatively impact cardiovascular health (the proper function of the heart and blood vessels). As mentioned above, resveratrol has been shown to support healthy inflammation and relieve oxidative stress – the main reason why its effects on heart health are often discussed. It supports key processes in the body that are directly related to keeping the heart and blood vessels functioning properly.
- Liver Function: The liver performs important functions for the body, including filtering blood and breaking down harmful substances. Resveratrol has been shown to help protect the liver from unhealthy toxins, which can help promote liver health.
- Brain Aging: Some studies have shown that resveratrol can support healthy brain aging.
Resveratrol and Your Diet.
You now know that three natural sources of resveratrol are berries, grapes, and peanuts. In grapes and berries, most of the resveratrol is found in the skin and seeds, not in the flesh of the fruit. Other common foods high in resveratrol include pistachios, dark chocolate, and cocoa.
How a food is cooked can affect the amount of resveratrol it contains. For example, 100 ml of red wine can contain up to twice as much resveratrol as a cup of red grapes. Raw peanuts contain much more resveratrol than peanut butter.
| Food | Serving Size | Resveratrol Total |
|---|---|---|
| Raw Peanuts | 1 Cup (146 g) | 0.37 mg |
| Peanut Butter | 1 Tablespoon (16 g) | 0.0025–0.0081 mg |
| Red Grapes | 1 Cup (151 g) | 0.24–1.25 mg |
| Cocoa Powder | 1 Tablespoon (7.5 g) | 0.011–0.017 mg |
| Red Wine | 5 Ounces (148 ml) |
0.03–2.15 mg |
| White Wine | 5 Ounces (148 ml) | 0.01−0.27 mg |
As you work to build a healthy, balanced diet, there are some important factors to consider-and resveratrol intake isn't one of them. But you shouldn't change your entire diet just to get resveratrol-rich foods. If you want to get more resveratrol, try incorporating some of the foods listed above into your existing diet. If you enjoy snacking on raw fruits and vegetables, maybe you can reach for some red grapes when you go grocery shopping. You could also swap out milk chocolate for dark chocolate when you have a sweet treat.
Another way to boost your resveratrol intake is to take a supplement. Red wine is one of the best sources of resveratrol, and it typically contains less than 2 mg per serving. Supplements can provide ten times that amount or more.
Resveratrol Side Effects.
If all the resveratrol you consume comes from diet and quality supplements, side effects are very rare. Resveratrol is not harmful, and the body can easily absorb up to 5 grams of resveratrol per day.
Higher doses of resveratrol may cause gastrointestinal discomfort. If you choose to supplement, as always, consult your doctor before taking it.
Conclusion.
Resveratrol has been shown to be a powerful antioxidant that helps promote cardiovascular and nervous system health. You can get the benefits of resveratrol by consuming supplements or foods that naturally contain resveratrol-yes, even the much-discussed red wine. So, let's drink to you and your health!