Resveratrol, 3,5,4? -Trihidroxi-trans-stilbene, is a powerful antioxidant produced by some plants to protect them against environmental stress, such as injuries or when the plant is under attack by pathogens, such as fungi or bacteria.
In general, it is known as "the fountain of youth" because of its broad health benefits. More than 600 scientific researchers have found beneficial effects, covering more than 340 different diseases.
Broadly speaking, it has been found that this antioxidant has the following functions and actions: anti-infective, broad spectrum antimicrobial, antioxidant, cardioprotective and neuroprotective.
Food sources include: grapes, raspberries, blueberries, blackberries, cocoa, peanuts and much more. It is also available in liquid and pill supplements, in which it is sometimes combined with vitamins or other ingredients.
A small, short, randomized, double-blind, cross-over study in the November 2011 issue of Cell Metabolism established that 150 mg of resveratrol once daily for 30 days significantly reduced blood pressure, plasma glucose and insulin concentrations, tumor necrosis factor marker of inflammation) and plasma triglyceride concentrations, among other findings.
It also shares many beneficial effects with many bioflavonoids, such as reducing the onset of osteoporosis and can provide more effective Protection from other well-known antioxidants, such as vitamins E and C.
Studies in laboratory mice have found an increase in survival and a lower incidence of several diseases and conditions related to aging, but the results are contradictory.
Protective effects have been found in mice fed a high-fat or low-calorie diet, but one study found that mice fed a standard diet after 12 months did not live longer. In 2009, after reviewing animal studies, the highly respected Medical Letter concluded:
"The antioxidant seems to produce some of the same effects as calorie restricted diets that have reduced the incidence of age-related diseases in animals. It remains to be established if it has any benefit in human beings. "
A 2010 study concluded that this antioxidant suppresses the inflammatory effects in certain brain cells (astrocytes and microglia) by inhibiting different proinflammatory cytokines and key signaling molecules.
Another study published by a faculty member of the School of Medicine at the A & M Health Sciences Center of Texas reveals that antioxidant It can help prevent the decline of age-related memory. The study suggests that it may have positive effects on the hippocampus, an area of the brain responsible for carrying out critical functions such as memory, learning and mood.
The best foods rich in resveratrol
The Japanese nudite is an invasive species, however, it has been traditionally used in Japanese and Chinese medicine for its benefits for circulatory and gastrointestinal circulation. Health. In addition, the plant is a excellent source of resveratrol, with concentrations up to 377mg / 100g.
Grapes and wine
In grapes, it is found mainly in the skin, but also in the seeds. The amount found in the skin of the grape also varies with the cultivar of the grape, the exposure to the infection by fungi and its geographical origin. The amount of fermentation time a wine goes through in contact with grape skins is an important determinant of its antioxidant content.
Grapes grown in humid environments tend to have more antioxidants than grapes grown in more arid environments. The theory behind this phenomenon is that grapes grown in humid environments produce more antioxidants to fight harmful fungi. Muscadine grapes actually have the highest concentration in nature due to their extra thick skins and many seeds where they are concentrated.
The red wines contain (per 5 oz glass) 0.03-1.07 mg and the white wines 0.01-0.27 mg. Red grape juice contains 0.017-1.30 mg per 5 oz.
Peanuts are an excellent source of antioxidants. An ounce of peanut contains approximately the same amount of resveratrol as almost two pounds of grapes. Whether your goal is better general health or weight loss, there are some compelling arguments to include peanuts in your diet almost daily.
Cranberries and blueberries
Cranberries have about twice as many antioxidants as blueberries, but there is a great regional variation. These fruits have less than 10% of the antioxidant of the grapes. The heat processing or cooking of these berries will contribute to the degradation of the antioxidant, reducing it by half.
Cocoa, cocoa, chocolate.
A study published in the September 2008 issue of the Journal of Agriculture and Food Chemistry revealed that the levels of antioxidants found in cocoa and chocolate products are second only to red wine among the known sources of antioxidants. Gram per gram, cocoa powder had the highest average amount of antioxidant, followed by dark chocolates, baking chocolates, semi-sweet chips, milk chocolate and chocolate syrup.
Red cabbage, red onion and other purple foods
The purple pigment in all these vegetables and fruits contains flavonoids, including this natural antioxidant.
List of foods rich in resveratrol: the natural source of longevity, Source: https://www.yourhealthremedy.com/nutrients/list-foods-high-resveratrol-natural/
You May Also Like:
- list of foods rich in resveratrol the vitamin
- list of foods rich in vitamin d
- list of foods high in iron