According to researchers pterostilbene is a “potent” natural antihistamine compound found in plant foods. It’s related to resveratrol, which is found predominately in grapes. Here’s what we know.
It’s wonderfully validating to find study after study showing that the foods in my diet and cookbooks are the right ones for histamine intolerance and inflammation. You’ll find recipes full of foods with antihistamine and anti-inflammatory properties my books Anti-Recipes and The Anti-Cookbook
Please remember, even foods with antihistamine properties can hurt us, so please always check with a doctor first.
According to the research, pterostilbene has a stronger epigenetic effect than resveratrol, which is touted by some as the explanation to the “French Paradox”. Meaning, why they live longer and healthier than other countries, despite eating a diet rich in fat. (I have no opinion on the saturated fat issue other than to say, everything in moderation. I do not believe ketogenic or very high saturated fat diets, or any other extremes are a great idea.)
Resveratrol has been linked to a number of anti-ageing benefits that we find as a result of calorie restriction. It has been found to reduce inflammation in the heart, improve physical endurance, protect the mitochondria, and reduce oxidative stress. It has been found to lower cardiac issues and improve insulin sensitivity in mice fed a high calorie diet.
But sometimes, we need a little helping hand, and in the case of pterostilbene, maybe a helping supplement. Though studies show pterostilbene to be more potent than resveratrol, in this case it’s hard to work up to a therapeutic dose through diet alone.
Research studies point to 50mg of pterostilbene as being the magic number, and yet blueberries contain less that 100 nanograms per gram. I think I might turn purple trying to ingest a therapeutic dose.
But that doesn’t mean we shouldn’t try to get what we need from foods.
REASONS TO INCLUDE FOODS
- Whole foods have many amazing phytonutrients and healing compounds (co-factors) that work together to create a symphony of healing
- Foods will contain other beneficial nutrients
- People with histamine intolerance and inflammation frequently do not react well to supplements
FOODS RICH IN PTEROSTILBENE
- Blueberries
- Almonds (low histamine but high oxalate)
- Mulberries (not sure of histamine status)
- Red wine (higher histamine)
- Grapes (debatable histamine – I eat them)
- Cacao (supposedly triggers mast cells into leaking histamine)
PTEROSTILBENE BENEFITS
- Anthistamine (“potent” inhibition of histamine)
- Anti-inflammatory
- Prevents cognitive impairment/neurodegeneration
- Prevents the spread of cancers (bladder, breast, stomach, pancreatic)
- Up-regulates the function of the anti-cancer P53 gene
- Anti-diabeteic (lowers blood glucose levels)
My favourite start to the day is a smoothie made with blueberries, cucumber, broccoli sprouts and some arugula. All antihistamine ingredients.
You’ll find recipes full of foods with antihistamine and anti-inflammatory properties my books Anti-Recipes and The Anti-Cookbook
———REFERENCES——-
Shimoda, K, et al. “Synthesis and pharmacological evaluation of glycosides of resveratrol, pterostilbene, and piceatannol.” Annals of the New York Academy of Sciences., U.S. National Library of Medicine, Aug. 2015, www.ncbi.nlm.nih.gov/pubmed/26250502. Accessed 27 Aug. 2017.
“Pterostilbene.” Pterostilbene – an overview | ScienceDirect Topics, www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/pterostilbene. Accessed 27 Aug. 2017.
“Pterostilbene.” Wikipedia, Wikimedia Foundation, 20 Aug. 2017, en.wikipedia.org/wiki/Pterostilbene. Accessed 27 Aug. 2017.
McCormack, Denise, and David McFadden. “A Review of Pterostilbene Antioxidant Activity and Disease Modification.” Oxidative Medicine and Cellular Longevity, Hindawi Publishing Corporation, 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3649683/. Accessed 27 Aug. 2017.
