The benefits of anthocyanins are just some of the more than 6,000 different types of phytonutrients of flavonoid polyphenol! Other types that have anthocyanin-like properties include flavonoids, flavones, flavanones, flavan-3-oles and isoflavones. The reason we hear more about anthocyanins compared to other related antioxidants is because they are widely available in many fruits and vegetables. Experts believe that most people who eat a varied and healthy diet probably consume nine times the amount of anthocyanins compared to other flavonoids in the diet. Most nutrient-rich plant foods provide many types of flavonoids, although they tend to be higher in just one or two. Since anthocyanins make food red, purple and blue, do grapes contain them? What about eggplant and blueberries? The answer is yes, all these foods and many more provide anthocyanins, in addition to other important nutrients. What are the benefits of eating nutrient-rich foods that provide anthocyanins? Some of the most important include protection against the development of cardiovascular diseases, cancer and neurological disorders.
Benefits of Anthocyanins:
We still have a lot to learn about the exact bioactivity, absorption, absorption and roles of phytonutrients, including anthocyanin. We know that anthocyanins seem to play a role in the fight against free radical damage, which leads to aging and the formation of numerous diseases. Beyond its ability to combat free radicals / oxidative stress, anthocyanins have many other effects when it comes to protecting vital cells, tissues and organs that we are still discovering. For example, research suggests that anthocyanins have positive effects on intestinal health when they interact with microflora, which can help decrease inflammatory markers associated with many chronic diseases, in addition to promoting hormonal balance.
Some of the conditions that research suggests that the benefits of anthocyanins may help prevent include:
1. Protection Against Cardiovascular / Heart Disease:
In general, many studies have found that having only one to two (or, ideally, more) servings of cyanin-rich foods per day can protect you from the problems of high blood pressure and arteriosclerosis.
“While it is good to have antioxidant-rich foods every day, even having them several times a week can improve your health”.
The benefits of anthocyanins for diabetes and pancreatic disorders have also been unearthed in recent years, and again the efficacy is attributed to the multiple simultaneous biological effects that these pigments cause in the body, including the prevention of free radical generation. , decreased lipid peroxidation and reduced pancreatic inflammation. And decreased blood sugar concentrations in the urine and blood serum.
2. Enhanced Immune Function:
Anthocyanin bioflavonoids can provide protection against DNA damage and lipid peroxidation, in addition to having anti-inflammatory effects and helping to stimulate the production of cytokines that regulate the immune response. It has also been shown that they favor hormonal balance by reducing estrogenic activity, help regulate the production of enzymes that aid in the absorption of nutrients and strengthen cell membranes making them less permeable and fragile.
3. Protection Against Cancer:
Research suggests that the benefits of anthocyanins may decrease the risk of developing several types of cancer due to their antioxidant, anti-cancer and anti-inflammatory effects. This has been demonstrated in both in vitro and in vivo research trials in humans and animals. Studies show that anthocyanins have the ability to naturally fight cancer by blocking cell proliferation and inhibiting tumor formation by interfering with the carcinogenesis process. One-way anthocyanins inhibit tumorigenesis by blocking the activation of mitogen-activated protein kinase pathways.
4. Improved Cognitive Function:
Studies have found that antioxidant-rich diets such as anthocyanin lead to the reversal of certain age-related deficits that affect neural and behavioral parameters, including memory and motor functions. Anthocyanins have been credited with the protection of memory, coordination and neuronal function in older populations. One study found that the administration of anthocyanins isolated from purple sweet potato improved cognitive performance and inhibited lipid peroxidation in the brain tissues of mice.
5. Improved Exercise Performance and Recovery:
Antioxidants appear to improve physical performance by decreasing the depletion and negative effects of excess oxygen and the accumulation of radicals during physical activities. Some studies have found that fruit juices that contain anthocyanins, such as 100% sour cherry and cranberry juice, have antioxidant and anti-inflammatory effects that end up positively influencing muscle damage after exercise and the ability to recover properly. There is even evidence from animal studies that anthocyanins consumed as part of a high-fat diet can help inhibit both body weight and adipose tissue.
6. Improved Vision and Eye Health:
Anthocyanin has been shown to help improve night vision and general vision by protecting the eyes from free radical damage. One study found that oral intake of blackcurrant anthocyanosides resulted in significantly improved night vision in adults. Research suggests that improved regeneration of rhodopsin and protection against inflammation are at least two mechanisms by which anthocyanins improve eyesight and protect eyes.
Precautions on the Benefits of Anthocyanins:
If you want to take anthocyanin as a “supplement,” I would recommend drinking 100% pure acidic cherry juice, cranberry juice or pomegranate juice instead. These studies have been more extensive than anthocyanin supplements and have been shown to have many benefits. The FDA does not regulate the supplement industry, including the sale of antioxidant supplements, and there are still many challenges when it comes to quality control. When buying anthocyanin pills / capsules, it is important to buy from a reputable brand that lists the ingredients accurately on the label.
What are Anthocyanins?
Anthocyanins are a type of flavonoid, a family of powerful antioxidants that fight the effects of aging and oxidative stress. To date, more than 635 different anthocyanins have been identified. What is the color of anthocyanins and what does this tell us about where we can find them? The definition of anthocyanins is “blue, violet or red flavonoid pigments found in plants.” With respect to the structure of anthocyanins, anthocyanins are water soluble glycoside pigments that can vary in color depending on their specific pH. The exact type of anthocyanin that a fruit or vegetable contains is, in part, what determines how red, purple, violet, blue or even orange it will be. This is one reason why the same food, such as eggplants or onions, can come in many different shades.
What Foods are Rich in Anthocyanins?
The best way to get anthocyanin is to eat foods that are red, blue, purple, violet and orange (or a combination of these colors). When an anthocyanidin molecule is combined with a sugar, it is called glycoside, which is how colors / pigments are expressed in plant foods.
What Vegetables and Fruits Contain Anthocyanins?
The Main Anthocyanin Foods Include:
Berries, especially black currants, elderberries, blueberries, sour cherry juice, blueberries, black raspberries, blackberries and strawberries. Freshly squeezed juices from these fruits are also a source. Certain “superfood” berries also contain anthocyanins, including elderberry, hawthorn, loganberry and açai berry.
- Red and purple grapes, especially Concord grapes.
- Pomegranate (including juice)
- Red wine
- Eggplants (especially the purple type, unlike white)
- Black plums
- Blood oranges
- red cabbage
- Red onion
- Purple sweet potatoes
- Blue corn
- Purple and Black Carrots
- Edible flowers and herbs, including purple mint, purple passion flower, purple sage, common violet and lavender
- Certain types of apples, such as delicious red
The exact amount of anthocyanins found in these foods can vary greatly depending on variables such as where and how the food is grown, whether it is organic or not, and how fresh it is when eating.
Do Beets Contain Anthocyanins?
Beets can be purple, but this is actually due to betalaine pigments, not anthocyanins. However, beets are still a very healthy food, so don’t avoid eating them. Betalain pigments can also make food violet or red. They are also antioxidants, like anthocyanins, and have similar benefits, including the fight against oxidative stress.
Is Taking Anthocyanin Supplements as Beneficial as Eating Food with Anthocyanins?
In general, there is still much to learn about the ways in which anthocyanin supplementation can be beneficial. From now on, experts recommend obtaining anthocyanins from food sources rather than as an isolated supplement.
Final Thoughts on The Benefits of Anthocyanins:
- Anthocyanin antioxidants are a type of flavonoid polyphenol, which is part of a family of potent phytochemicals that fight the effects of aging and oxidative stress.
- Some of the many benefits of anthocyanin that he has investigated have included the fight against heart disease, cancer, memory loss and neurological disorders.
- Anthocyanic foods include berries (especially black currants, blackberries, blueberries, and strawberries), eggplant, blood oranges, grapes, cherries, red onion, red cabbage and red wine.
- I recommend getting anthocyanins from food whenever possible, instead of supplements. Drinking 100% sour cherry juice, pomegranate juice or cranberry juice (in small amounts) are other ways to add something to your diet.