Pterostilbene is a cell reinforcement compound in the stilbene bunch that has acquired consideration for its various potential medical advantages. It is firmly connected with resveratrol, and its normal food sources incorporate specific berries, grapes, wine, peanuts, pistachios, cocoa, and dark chocolate. Knowing the top dietary sources of pterostilbene is important for incorporating optimal amounts of this antioxidant into a healthy, balanced diet. This article plans to investigate the momentum logical examination of the pterostilbene content of different food sources so you can settle on informed conclusions about eating the right sources.
What is Pterostilbene?
Pterostilbene is synthetically known as trans-3,5-dimethoxy-4'- hydroxystilbene, a compound in the stilbene bunch. Because of its primary likenesses to resveratrol, pterostilbene shows similar antioxidant, mitigating, diabetic, antiaging, and insight-improving properties. However, pterostilbene exhibits far greater oral bioavailability and metabolic stability compared to resveratrol due to the presence of two methoxy groups. Higher bioavailability allows pterostilbene to reach cellular targets more effectively. Hence foods containing pterostilbene may provide superior health benefits over those containing mainly resveratrol.
Pterostilbene works essentially as a cell reinforcement, meaning it shields cells from exorbitant oxidative harm that can prompt aggravation, sped-up maturing, and infection advancement. It actuates the body's regular antioxidant guard pathways, supporting the creation of glutathione, superoxide dismutase, catalase, and other endogenous cell reinforcements. Pterostilbene additionally displays calming impacts by hindering support of provocative cytokines, NF-kB flagging, and fiery proteins like COX-2. These combined antioxidant and anti-inflammatory powers enable pterostilbene to fight everything like cognitive decline.
Additionally, pterostilbene activates pathways that enhance cellular stress resistance, remove damaged mitochondria (mitophagy), and encourage apoptosis of mutated cells. It may also improve cardiovascular health by reducing LDL cholesterol oxidation while raising HDL cholesterol levels. Evidence further suggests pterostilbene can alleviate hyperglycemia and insulin resistance to help control diabetes. Through these myriad mechanisms, boosting pterostilbene intake aims to optimize wellness and longevity.
Dietary Sources of Pterostilbene
Blueberries
Research shows that wild blueberries are one of the richest sources of pterostilbene in nature. Varieties such as huckleberry, bilberry, and deerberry naturally contain significant levels of pterostilbene. Studies demonstrate that the leaves and fruits of wild blueberries have up to 5.5 to 14.66 mg/100 g fresh berry weight of pterostilbene content. In comparison, cultivated highbush blueberries contained only 0-0.83 mg pterostilbene per 100 g berries. So choosing wild over commercial blueberry products can provide far higher amounts of this beneficial compound.
The pterostilbene in blueberries works synergistically with other blueberry nutrients like anthocyanins, flavonols, and vitamin C to offer health protection. Together, these compounds exhibit systemic antioxidant and anti-inflammatory activities to defend against diseases linked to chronic inflammation and oxidative stress. Specific studies confirm that boosting wild blueberry intake protects neuronal cells from oxidative damage, prevents age-related cognitive decline, attenuates diet-induced obesity.
Consuming more wild blueberries is associated with better motor cognition and memory in animal studies. Incorporating wild blueberry powder into diets may also improve cognition in older adults by enhancing neurite outgrowth, dopamine release, and neuron signaling pathways. The rich polyphenol combination in wild blueberries further helps lower LDL cholesterol oxidation while improving HDL cholesterol levels for better cardiovascular health. Simply put, raising dietary wild blueberry intake provides multifaceted benefits.
Grapes and Red Wine
Grapes, especially red and white wine grape varieties, also provide valuable amounts of pterostilbene. Studies show levels ranging from 0.15 mg/100g to 1.80 mg/100 g of pterostilbene in fresh grape varieties like Tempranillo, Grenache, and Cabernet Sauvignon. Red wines made from grapes contain higher levels due to pterostilbene accumulating in grape skins and seeds. For example, pinot noir wines can provide 0.44 to 2.34 mg/L of pterostilbene content. Therefore, including more grapes and grape-based products can boost pterostilbene intake and reduce certain health risks.
The pterostilbene in grapes teams up with other beneficial grape polyphenols like resveratrol, anthocyanins, flavonols, and proanthocyanidins to offer systemic antioxidant protection. Together, these bioactive compounds suppress inflammatory signaling, inhibit lipid peroxidation, prevent LDL cholesterol oxidation, encourage apoptosis of mutated cells, and activate cytoprotective enzymes. Boosting dietary intake specifically helps improve cognitive function, bone mineral density, cardiovascular health, and blood glucose regulation.
Moderate red wine consumption provides anti-inflammatory and antioxidant advantages as well. The pterostilbene and resveratrol combo helps reduce platelet aggregation and bad LDL oxidation while raising good HDL cholesterol. Red wine's anti-inflammatory activities further suppress disease proliferation markers like PGE2 and nitric oxide synthase. However, individuals should not initiate drinking solely for potential health benefits and must be cognizant of alcohol consumption risks. For those avoiding alcohol, grape juices and extracts provide alternatives.
Peanuts and Pistachios
Recent studies confirm that peanuts and pistachios contain useful levels of pterostilbene. Roasted peanuts showed 35.7 to 45.5 μg of pterostilbene per gram, while pistachios contained 16.2 to 26.9 μg per gram depending on roasting and salting methods. The pterostilbene in peanuts teams up with resveratrol and healthful monounsaturated fats to offer antioxidant advantages. Meanwhile, the pterostilbene in pistachios works synergistically with vitamins E and B6, selenium, carotenoids, flavonoids and phenolic acids to reduce inflammation and oxidative damage.
Regularly eating these nuts may help control lipid levels and lower inflammation markers. Peanuts and pistachios specifically help raise beneficial HDL cholesterol, lower LDL cholesterol, improve arterial flow-mediated dilation, and decrease C-reactive protein levels linked to inflammation. Adding these nuts to diets also promotes healthier body weights by increasing satiety signals. Just be mindful of total calorie intake when enjoying nuts since they are high in fats. Ultimately, peanuts and pistachios provide useful pterostilbene nutrition to help fight disease.
Cocoa and Dark Chocolate
Cocoa beans are also emerging as valuable pterostilbene sources. Studies demonstrate that natural cocoa powder contains around 27.6 to 74.8 μg of pterostilbene per gram. As cocoa percentage in chocolate increases, so does the pterostilbene content. For example, dark chocolates with 85% cocoa contain 1.20–1.45 mg pterostilbene per 100 g, while 45-59% cocoa chocolates contain only 0.15–0.32 mg. Hence, dark chocolate with higher cocoa percentages provides more pterostilbene. Incorporating high-antioxidant cocoa products can promote cardiovascular and cognitive health.
The concentration of pterostilbene and related bioactives in cocoa depend heavily on varietal, origin and processing methods. Choosing raw cacao nibs or minimizing heat exposure during cocoa processing helps preserve pterostilbene levels. Fermenting, roasting and Dutch processing of cocoa beans degrades pterostilbene over time. So minimally processed dark chocolate and cocoa powder provide optimal pterostilbene nutrition.
In cocoa and chocolate, pterostilbene teams up with flavanols like epicatechin along with resveratrol, procyanidins and other antioxidants to offer broad benefits. These compounds work synergistically to activate endogenous antioxidant pathways, suppress inflammatory signaling, improve insulin sensitivity, discourage LDL oxidation, and encourage proper vasodilation. Just remember to moderate chocolate intake due to high calorie and fat content.
Other Potential Sources
Early research shows other fruits like grapes, berries, grapevine shoot tips and wine grapes may also contain pterostilbene. However, comprehensive data on actual pterostilbene concentrations in these food sources is still lacking, making it difficult to rank them. Further studies quantifying pterostilbene levels across different plant foods are required to identify all valuable dietary sources.
Various herbs used in traditional Indian medicine like Vitis vinifera and Shorea robusta flower extracts provide trace pterostilbene as well. But human studies are necessary to validate potential health benefits.
Some experts suggest pterostilbene content may depend heavily on environmental plant stressors. For example, blueberries grown in more temperate northern latitudes with greater environmental stresses may stimulate higher pterostilbene production. If true, this would explain wild blueberries' greater pterostilbene levels compared to cultivated blueberries grown in more controlled agricultural conditions. More research is needed in this area.
Key Considerations for Increasing Pterostilbene Intake
When trying to increase pterostilbene consumption from whole foods, consider the following:
1. Emphasize wild blueberries over cultivated blueberries whenever possible. The wild varieties demonstrate far higher pterostilbene levels in studies, which provides superior health advantages.
2. Include daily servings of fresh red grapes, red grape juice or red wine if appropriate. The skin and seeds offer valuable pterostilbene nutrition.
3. Enjoy roasted peanuts and pistachios regularly as simple pterostilbene snacks. But stick to reasonable serving sizes.
4. Choose quality dark chocolate and cocoa powder containing at least 70% cacao for optimal pterostilbene content. Prioritize minimally processed brands.
5. Pair high pterostilbene foods with other colorful fruits and vegetables. Combining blueberries, grapes or chocolate with vitamin C-rich foods like citrus fruits and bell peppers helps maximize antioxidant absorption.
6. Consider taking a daily pterostilbene supplement if achieving recommended intakes from whole foods poses a challenge. Supplements containing 50-125 mg standardized pterostilbene ensure optimal intake.
Conclusion
In summary, key dietary sources of the antioxidant pterostilbene include wild blueberries, red wine grapes, peanuts, pistachios, cocoa beans and dark chocolate with high cocoa percentage. Consuming these foods can enable you to take advantage of pterostilbene's myriad health benefits. However, each individual may have unique nutritional requirements, so be sure to consult a healthcare professional for tailored dietary advice. Consider pterostilbene content just one factor when building an overall healthy balanced diet. Focus on eating a rainbow of anti-inflammatory, antioxidant-rich plant foods and enjoy some delicious pterostilbene-containing foods along the way.
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References
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