Pterostilbene is a potent antioxidant that belongs to a class of compounds called stilbenes, which also includes the more well-known resveratrol. Like resveratrol, pterostilbene is produced by plants to protect themselves from infections and other stressors, acting as a phytoalexin. In recent years, researchers have focused on pterostilbene due to its promising health properties and superior bioavailability compared to resveratrol. While the compound is most concentrated in blueberries, its presence has been detected in a variety of other foods, including certain nuts and legumes.
Nuts Containing Pterostilbene
According to several research sources, almonds and peanuts are the two primary 'nut' sources identified as containing pterostilbene. It is important to note, however, that the amounts found in these foods are significantly lower than those in berries like blueberries or cranberries.
Peanuts (Arachis hypogaea)
Although peanuts are technically a legume, they are often grouped with nuts due to their similar nutritional profile and culinary use. Research has confirmed that peanuts contain pterostilbene, along with healthy fats, protein, and fiber. While the concentration is very small, consuming peanuts is a simple way to incorporate a trace amount of this compound into your diet.
Almonds (Prunus dulcis)
Almonds also contain measurable, though small, quantities of pterostilbene. As a nutritious snack rich in healthy fats, protein, and minerals, almonds offer benefits that extend far beyond their minimal pterostilbene content. The presence of this and other polyphenols contributes to their overall antioxidant profile.
Pterostilbene Content in Common Food Sources
To put the contribution of nuts into perspective, it is useful to compare their pterostilbene content with other known sources. The concentration can vary depending on the specific cultivar, growing conditions, and maturity.
| Food Source | Approximate Pterostilbene Content (per 100g) | Other Notable Nutrients |
|---|---|---|
| Blueberries | 0.0099–0.520 mg (highly variable) | Vitamin C, Vitamin K, Manganese, Fiber |
| Peanuts | ~0.002 mg | Protein, Healthy Fats, Fiber, Biotin, Vitamin E, Magnesium |
| Almonds | ~0.002 mg | Vitamin E, Magnesium, Protein, Calcium, Healthy Fats |
| Cranberries | Not specified, but higher than nuts | Vitamin C, Manganese, Fiber, Vitamin E, Flavonoids |
| Red Grapes | ~0.030 mg | Resveratrol, Vitamin K, Vitamin C, Potassium |
| Cocoa Powder | Detectable amount | Flavonoids, Iron, Magnesium, Fiber |
As the table clearly shows, the pterostilbene concentration in nuts is extremely low compared to other dietary sources like berries, meaning they should not be considered a primary source of the compound.
Pterostilbene vs. Resveratrol
When comparing pterostilbene to resveratrol, its close chemical relative, there are some key differences that make pterostilbene particularly interesting to researchers. Pterostilbene's structure is a dimethoxylated version of resveratrol, featuring two methoxy groups.
- Higher Bioavailability: The modification makes pterostilbene more lipophilic (fat-soluble), which enhances its intestinal absorption and overall bioavailability in the body compared to resveratrol. This means a higher percentage of the compound is absorbed and can be utilized by the body.
- Greater Stability: The methoxy groups also make pterostilbene more resistant to metabolic breakdown in the body, giving it a longer half-life and extending its biological activity.
- Blood-Brain Barrier: Pterostilbene has been shown to cross the blood-brain barrier more effectively than resveratrol, suggesting potential advantages for brain health applications.
Health Benefits Associated with Pterostilbene
Research, primarily in animal models and preclinical studies, suggests that pterostilbene has several potential health benefits.
- Antioxidant Effects: As a potent antioxidant, pterostilbene helps protect the body's cells from oxidative stress and free radical damage. This protective effect is thought to underlie many of its other benefits.
- Anti-inflammatory Properties: Pterostilbene has demonstrated anti-inflammatory activity by inhibiting inflammatory signaling molecules like nitric oxide and COX enzymes. This has implications for managing conditions associated with chronic inflammation.
- Neuroprotective Effects: Animal studies suggest that pterostilbene may help protect against age-related cognitive decline and support memory. Its ability to cross the blood-brain barrier is a significant factor in these potential benefits.
- Metabolic and Heart Health: Pterostilbene has shown promise in animal studies for supporting healthy blood sugar metabolism, improving insulin sensitivity, and protecting cardiovascular health. However, some human trials with supplements noted potential increases in LDL cholesterol.
Incorporating Pterostilbene Naturally
While nuts offer a minimal amount, relying on them alone for pterostilbene is not practical. For meaningful dietary intake, focusing on a variety of foods known to contain the compound is a more effective strategy. Eating a diet rich in fruits, vegetables, nuts, and legumes provides not only pterostilbene but also a wide spectrum of other beneficial nutrients.
Here are some practical tips:
- Incorporate blueberries into your diet regularly, whether fresh, frozen, or in juice form.
- Enjoy snacks that combine various sources, such as a handful of almonds and peanuts mixed with dried cranberries.
- Include red grapes and cocoa powder in your recipes or as snacks.
It is crucial to remember that the high doses used in many studies to demonstrate specific health effects far exceed the levels naturally available in food. For therapeutic-level intake, supplements are used, but a doctor should be consulted before starting any new supplement regimen.
Conclusion
In summary, pterostilbene is a promising antioxidant found in small amounts in both peanuts and almonds. However, to maximize dietary intake of this compound, it is far more effective to consume berries, particularly blueberries. Pterostilbene is more bioavailable than resveratrol and exhibits potent antioxidant and anti-inflammatory properties, though more human studies are needed. A balanced diet rich in a variety of fruits, nuts, and vegetables is the best way to leverage the broad spectrum of phytonutrients, including trace amounts of pterostilbene, for overall health. For higher concentrations, supplements are available, but always seek professional medical advice before use.
Note: This article is for informational purposes only and does not constitute medical advice.
National Institutes of Health (NIH) - Review on Pterostilbene
