Is There Any Affordable Alternative to resveratrol-rich foods?

Do you know about a phenomenon called the "French Paradox?" It has been observed that French people have the lowest incidence of heart disease despite eating a high-fat diet.  The French eat more resveratrol-rich foods and gulp red wine daily.

Resveratrol is a natural antioxidant in pistachio, peanuts, berries, and red wine. It is believed that resveratrol can slow aging and fight cancer, diabetes, obesity, and even heart diseases.  However, experts believe that to achieve the anti-aging potential of resveratrol, you will need to intake dozens of resveratrol-rich foods.

So, what can you do?

Well, taking resveratrol supplements is an accessible and easier way to have a healthier and longer life span. This article will discuss the anti-aging benefits of resveratrol.

Resveratrol - What is it?

Resveratrol is naturally found in certain plants and foods that help slow down aging. It is a protective shield for plants, provided by nature, helping them fight radiation and bugs.

How Does Resveratrol Work For Aging?

Aging is characterized by inflammation and the wearing of cells. Moreover, the dysfunction of mitochondria, the cell's main energy house, also plays a role in aging [1].

Resveratrol suppresses the molecules that cause inflammation and positively affects hormones, blood flow, and fat storage.

It also improves cell energy production, supports smooth circulation, and protects the brain from memory loss and diseases like Alzheimer's.

Moreover, resveratrol combats free radicals and harmful cell growth and helps fight cancer.

So, start adding resveratrol-rich foods to your meal routine. If you find it expensive, go for resveratrol supplements.

Resveratrol Supplements: The Affordable Alternative To Resveratrol-Rich Foods

A common question we often encounter is, "If I cannot take enough resveratrol from foods, can I just use resveratrol supplements?"

Yes, of course! Taking resveratrol supplements is the only affordable alternative to resveratrol-rich foods. These are easy to find in health food stores.

Anti-Aging Benefits of Resveratrol Supplements

Instead of stuffing resveratrol-rich foods into your mouth, start using the supplements. This is what you'll get:

Lower Blood Pressure

With each beat, your heart pumps blood to the body. During this pumping, pressure is exerted on your vessels, called the systolic blood pressure.

As we age, the systolic blood pressure increases, posing the risk of serious heart problems.

In 2015, a meta-analysis concluded that high-dose resveratrol supplements can reduce systolic blood pressure and prevent heart health [2].

The narrowing of arteries causes high blood pressure. Resveratrol enahnces the production a potent vasodilator, Nitric Oxide. This, in turn, dilates the blood vessels and lowers the blood pressure [3].

Reduces Blood Fats

We have both good cholesterol (high-density lipoproteins) and bad cholesterol (low-density lipoproteins or LDL) in our bodies. We have an enzyme called the lipoprotein lipase (LPL) that produces LDL. Resveratrol halts the activity of the LPL enzyme and lowers the synthesis of bad cholesterol. 

In a research conducted in 2016, mice were provided with a diet rich in protein and polyunsaturated fats, in addition to resveratrol supplements. Researchers found that the mice had lower total cholesterol and body weight and higher good cholesterol levels [4].

In 2012, a study was conducted in humans to examine how consuming resveratrol affects body fat and helps prevent heart diseases.

A total of seventy-five patients were included in the trial. They were divided into three groups and were given three different pills (resveratrol-containing pill, regular grape extract, and fake pill).

After six months, the researchers found that patients who took 350 grams of resveratrol daily had a 4.5% reduction in their bad cholesterol levels. The harmful effects of bad cholesterol, called oxidation, decreased by 20% compared to those who took regular grape extract or a fake pill [5].

Good For Heart Health

Did you know that Itadori tea has been used in traditional Japanese and Chinese Medicine to treat heart diseases and strokes?

Now we know that it contains a surplus amount of resveratrol, which can prevent the formation of plaques in arteries and protect heart health.

A 2022 research study has suggested that resveratrol protects against problems like atherosclerosis (thickened arteries) and heart attacks [6].

Resveratrol improves the health of the heart and blood vessels by reducing stress and inflammation, increasing the activity of certain proteins that help protect the heart, and decreasing the activity of others that promote inflammation [7].

Increases Insulin Sensitivity

Scientists are looking for natural substances that might help prevent type 2 diabetes. Right now, there aren't many pharmaceutical drugs to treat insulin resistance, a key factor in type 2 diabetes. People are usually told to eat healthy and exercise, but only some stick to it, and it doesn't work the same for everyone.

One potential solution is consuming resveratrol-rich foods (like berries, cocoa, peanuts, and red grapes) or taking supplements.

Resveratrol helps insulin resistance by improving blood flow to muscles, making it easier for the body to use glucose, and improving insulin sensitivity [8].

Resveratrol might help people with diabetes more than those without it. In a study with rats, red wine and resveratrol worked better as antioxidants in rats with diabetes than in rats without it [9].

Improves Cognitive Health

We have a barrier in our brain called the blood-brain barrier, which means not every substance can reach your brain.

Surprisingly, resveratrol can cross the blood-brain barrier to protect your brain and nerves, which other antioxidants can't do.

Another study found that resveratrol boosts blood flow to the brain, which is significant for keeping your brain healthy and safe [10].

Another study in the Journal of Agricultural Food Chemistry showed that just one dose of resveratrol in rats can protect brain cells from damage and loss. This is because resveratrol fights harmful molecules in your body and increases blood flow to your brain [11]

Red wine is one of the resveratrol-rich foods that can help your brain stay sharp as you age. Some studies propose that it can slow down the cognitive decline in older adults. This is partly because of resveratrol, which fights inflammation and harmful proteins in your brain that are linked to Alzheimer's disease [12] [13].

Relieves joint pain

Arthritis is a common problem among the elderly, making their joints stiff and painful.

Some elderly people resort to resveratrol-rich foods, while others prefer supplements to ease joint stiffness and pain.

In arthritis, the cartilage is swollen and damaged. Cartilage is a cushion material that protects the friction of bones in a joint. Resveratrol protects the cartilage from getting damaged [14]

One study tested resveratrol on rabbits with arthritis and found that the resveratrol injection protects the cartilage damage and helps reduce swelling of joints [15].

Fights Cancer Cells

Resveratrol-rich foods and supplements are being studied for their cancer-fighting effects. Resveratrol works in different ways, like blocking cancer cell metabolism and boosting the immune system against tumors.

It has shown promise in preventing various cancers, including colorectal, lung, breast, prostate, ovarian, cervical, liver, and gastric cancers. For example, it can inhibit the growth of colorectal cancer cells and slow the progression of lung cancer. It also triggers apoptosis (cell death) in prostate cancer cells and reduces the spread of ovarian cancer [16].

Remember, the therapeutic benefits of resveratrol depend on the dose and type of cancer. Lower doses seem more effective for colorectal cancer prevention, while higher doses may hinder its effectiveness and even promote breast cancer growth.

Make sure you contact your doctor before using any resveratrol supplements.

Protects From Liver Diseases

Resveratrol in certain foods helps protect the liver from different diseases. It can inhibit fat accumulation in the liver, enhance liver function, and prevent alcohol

-induced damage to the liver [17]. 

Conclusion

Whenever you want to incorporate a nutrient in your diet, eating foods rich in that nutrient is always preferred. In this case, it is the resveratrol-rich foods like berries, grapes, adore tea, or red wine.

However, to achieve resveratrol's longevity and anti-aging benefits, you'll need to consume a surplus amount of these foods, which seems impossible. So, the idea is to intake optimum amounts of resveratrol with supplements.

Take resveratrol supplements and enjoy longevity and youthfulness!

References

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3. Klinge, C. M., Wickramasinghe, N. S., Ivanova, M. M., & Dougherty, S. M. (2008). Resveratrol stimulates nitric oxide production by increasing estrogen receptor alpha-Src-caveolin-1 interaction and phosphorylation in human umbilical vein endothelial cells. FASEB journal: official publication of the Federation of American Societies for Experimental Biology, 22(7), 2185–2197.
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