Present in many plants, resveratrol arouses growing interest in the scientific world. This natural antioxidant, considered to be one of the most powerful, is today studied for its potentially beneficial effects on health: reduction in blood pressure, improvement in insulin sensitivity or metabolism support.
“”Resveratrol is a polyphenol that more than 70 plant species naturally produce when they are subjected to stress, such as infection, injury or exposure to UV“Explains Anaïs Soize, dietician.
If red wine contains a notable quantity, its consumption is not recommended as a main source, due to the presence of alcohol. Fortunately, other healthier alternatives exist to enjoy its benefits, as detailed by our expert.
Black grapes, natural champion of resveratrol
It is not surprising that the black grape comes out on top. It is the fruit at the origin of red wine, but consumed raw, it keeps its nutrients much better. “”The resveratrol is especially in the skin and the seeds“Specifies Anaïs Soize, which explains its higher concentration in whole grapes than in alcoholic drinks.
Another advantage: grapes have neither the fermented sugars of wine nor alcohol, and can be consumed every day without danger. Provided, of course, not to abuse it.
Berries, a mine of protective polyphenols
Blueberries, blackberries, raspberries, cranberries … These red and purple berries contain less resveratrol than grapes, but are full of other just as powerful antioxidants: flavonoids, anthocyanins, phenolic acids.
“”They act on cardiovascular prevention, the circulation of micro-vessels and also have anti-inflammatory properties “ details Anaïs Soize. Their fiber rate is also attractive: about 3.5 g per 100 g.
A council, however. “”Above all, dried berries, which lose a large part of their antioxidants should not be consumed“She recommends. Prefer them fresh or frozen.
Nuts and peanuts, rich in resveratrol and good fat
Another precious source of Resveratrol, although often underestimated. Nuts, hazelnuts, pecans, and even peanuts, contain an interesting quantity.
“”Their rates are slightly lower than those of the grapes, but remain very interesting“Underlines the dietician. In addition to resveratrol, these foods bring omega-3, vitamin E, vegetable proteins, fibers and other essential polyphenols.
To be easily integrated into the daily diet, keeping the hand light, because their calorie density is high.
The Renouted of Japan, the unknown ultra-concentrated plant
It is undoubtedly the most surprising and concentrated source of Resveratrol. The Renouée de Japan, an invasive plant in France, is however “extremely rich in resveratrol” affirms Anaïs Soize. It was even originally cultivated for the manufacture of food supplements.
Little known to the general public, it is however edible in certain forms. “”You can consume your young shoots, in pie for example, or use it in syrup “ explains the dietician. If it is difficult to find in supermarkets, it benefits to be better known for its exceptional richness.