You’ve probably heard about antioxidants, those natural compounds that help your body fight aging, stress, and inflammation. One antioxidant in particular is getting a lot of attention: resveratrol.
Found in fruits, nuts, and fermented drinks, resveratrol is linked to heart health, brain support, and even better longevity. A 2023 study in Frontiers in Nutrition found that daily intake of dietary resveratrol led to a measurable drop in inflammatory markers and improved heart health in older adults. That’s a big deal, especially if you’re aiming to stay sharp and active as you age.
So, if you’re wondering what foods have resveratrol and how to actually include them in your day-to-day meals, here are 15 of the best resveratrol foods to consider, complete with tips on how to use them.
1. Red Grapes
Red grapes are one of the most recognized resveratrol sources, and for good reason. Most of the resveratrol is found in the grape skin, especially in darker varieties like Concord, Pinot Noir, and Muscadine. The concentration varies based on the grape type and how it was grown, but overall, red grapes are an easy, reliable way to get this antioxidant.
To get the most benefit, eat them fresh with the skin on, not just as juice. Grapes also contain fiber, vitamin K, and several other polyphenols that work together to support vascular health. You can snack on them plain, freeze them for a treat, or add them to salads and cheese boards.
2. Red Wine
Red wine gets a lot of attention in discussions about resveratrol, and for good reason. During fermentation, the grape skins stay in contact with the wine, allowing resveratrol to transfer into the drink. Among red wines, Pinot Noir and Merlot typically contain the highest amounts.
That said, the actual quantity of resveratrol per glass is relatively low, so wine isn’t a miracle drink. But if you already enjoy a glass of red occasionally, you’ll get a modest boost. Just be sure to keep it moderate (one glass per day max). Too much alcohol can cancel out any health perks.
3. Blueberries
Resveratrol in blueberries is often overlooked, but it’s there, along with anthocyanins, vitamin C, and other powerful antioxidants. They’re one of the easiest resveratrol foods to incorporate into your diet, whether you prefer them fresh, frozen, or blended into smoothies.
What’s especially great about blueberries is their versatility. You can toss them into oatmeal, yogurt, or pancake batter, or eat them plain as a snack. And wild or organic varieties often have a higher antioxidant load, making them even more beneficial.
4. Peanuts
Believe it or not, peanuts are one of the stronger resveratrol sources in the legume family. Most of the resveratrol is in the skin, so boiled or raw peanuts with skins intact, are the best bet if you’re trying to boost your intake.
They’re also full of protein, healthy fats, and niacin, making them a smart and filling snack. Natural peanut butter (made with just peanuts and salt) is another solid option, especially when spread on whole grain toast or paired with banana slices.
5. Pistachios
Pistachios don’t get as much attention as peanuts, but they still contain trace amounts of resveratrol, along with a good mix of monounsaturated fats, potassium, and vitamin B6. They also support blood sugar regulation and heart health.
You can eat them roasted as a snack, sprinkle them over salads, or blend them into sauces. For best results, go with unsalted, roasted pistachios without added oils or flavors.
6. Dark Chocolate
Resveratrol shows up in dark chocolate thanks to cocoa, which naturally contains a small but meaningful amount. The darker and purer the chocolate (look for 70% cacao or higher), the more antioxidant content it holds.
Besides resveratrol, dark chocolate is full of flavonoids that support heart health and circulation. Just don’t go overboard. A couple of small squares a day is more than enough, especially if you pair it with fruit or nuts for a balanced treat.
7. Mulberries
Mulberries are one of the highest resveratrol-containing berries, sometimes beating out even blueberries and cranberries. They’re sweet, chewy, and packed with vitamin C, fiber, and iron, making them a nutrient-dense option.
Fresh mulberries can be hard to find, but dried versions are widely available and shelf-stable. Try mixing them into trail mix, baking them into muffins, or simply eating a handful when you need a quick snack.
8. Cranberries
Cranberries have a decent resveratrol content, especially when eaten whole and unsweetened. Alongside resveratrol, they’re also known for supporting urinary tract health and reducing certain types of harmful bacteria.
To keep it healthy, avoid heavily sweetened dried cranberries or commercial cranberry cocktails. Instead, go for dried cranberries with no added sugar or look for 100% cranberry juice. They’re great in grain bowls, yogurt parfaits, or even tossed into green salads for a tangy punch.
9. Itadori Tea
Itadori tea, made from Japanese knotweed, is one of the richest drinkable resveratrol sources. Knotweed has one of the highest concentrations of resveratrol found in nature, which is why it’s often used in resveratrol supplements.
This tea has an earthy, slightly bitter taste and is traditionally used in Chinese and Japanese medicine. If you’re looking for a non-alcoholic way to sip on resveratrol, this is worth adding to your rotation. Just brew like regular herbal tea and enjoy hot or cold.
10. Red Currants
Red currants are tart, jewel-like berries often used in European cooking and preserves. They offer a modest amount of resveratrol, along with a high vitamin C content and various anthocyanins that give them their bright color.
They can be eaten raw if you don’t mind the tangy taste, but they really shine in sauces, jams, and healthy baked goods. You might also find frozen red currants in international markets or online.
11. Cocoa Powder
If you’re not a fan of chocolate bars, unsweetened cocoa powder is another way to enjoy the antioxidant perks of cocoa. Natural cocoa powder (not Dutch-processed) retains more of the resveratrol and flavonoids.
Use it to make homemade hot chocolate, protein shakes, or chocolate-flavored oatmeal. Just keep the sugar low and use quality ingredients to maximize the health benefits.
12. Japanese Knotweed
Japanese knotweed is mostly known as an invasive plant, but it’s also one of the most potent resveratrol foods in the wild. Its roots are commonly harvested for supplements, but the young shoots are edible when cooked.
They taste similar to rhubarb and can be used in pies, jams, or even pickled. If you’re interested in foraging or want to try a unique source of resveratrol, knotweed is an option, but make sure you can identify it properly and that foraging is legal in your area.
13. Wine Grapes (Raw)
Wine grapes like Cabernet Sauvignon and Syrah aren’t just for making wine, they’re also great eaten raw. These grapes tend to have thicker skins and darker pigmentation, meaning more resveratrol compared to standard table grapes.
You can use them in fruit salads, cheese boards, or roast them with a drizzle of olive oil and herbs for a savory side. Look for them at farmers’ markets or specialty grocers when in season.
14. Raspberries
Raspberries contain a modest amount of resveratrol and are packed with other health boosters like fiber, manganese, and vitamin K. Their slightly tart flavor pairs well with both sweet and savory dishes.
Toss them into breakfast bowls, stir them into yogurt, or use them as a topping for whole grain waffles or chia pudding. Frozen raspberries work just as well and are great for blending into smoothies.
15. Grape Juice
Grape juice, especially from red or Concord grapes, offers a non-alcoholic way to consume resveratrol. While it contains less than wine, it’s still a simple and accessible choice, especially for kids or anyone avoiding alcohol.
Choose 100% juice with no added sugar. Drink it plain, use it as a smoothie base, or mix it with sparkling water for a healthier mocktail.
Here are 15 more foods that contain smaller but still notable amounts of resveratrol. While they may not be primary sources, including them in your meals can help round out your antioxidant intake naturally.
16. Blackberries
17. Red plums
18. Dark cherries
19. Goji berries
20. Red cabbage
21. Black grapes
22. Pomegranate
23. Raisins
24. Tomato skin
25. Extra virgin olive oil
26. Green peanuts
27. Red onions
28. Blackcurrants
29. Red apple skin
30. Purple sweet potatoes
Small Choices, Long-Term Gains: Why Resveratrol-Rich Foods Are Worth It
Resveratrol won’t solve everything, but it’s a strong reminder of how much power your food really holds. The point isn’t to obsess over every microgram, but to eat with more intention. A handful of berries, some grapes with the skin, a few nuts, small choices add up over time.
And while no single food will change everything, a diet rich in natural, varied resveratrol sources can be one of those quiet habits that supports you in the long run. Keep it simple, stay curious, and let your meals do a little more for you every day.