Various foods like fruits, vegetables, nuts, seeds, and legumes are abundant in plant compounds that boost health. Among these, anthocyanins stand out. They are antioxidant-rich foods, a part of the flavonoid family within the polyphenol antioxidants group. These are vibrant plant pigments that color red, purple, and blue fruits and vegetables.
Anthocyanin-rich foods offer numerous health perks. They help decrease inflammation, guard against type 2 diabetes, promote heart health, and boost brain function. Increasing intake of these colorful superfoods is a smart way to enhance your well-being.
What are Anthocyanins?
Anthocyanins are potent antioxidants found in red, purple, and blue fruits and veggies. These colorful compounds are part of the flavonoid family.
Anthocyanins give fruits and vegetables their striking colors. Anthocyanins are the natural pigments behind the colors of berries, eggplants, and red cabbages. They act as a visible sign of the rich antioxidants and nutrients found in these items. Their vibrant hues showcase the health value of such fruits and vegetables.
Belonging to the flavonoid group, anthocyanins are a type of polyphenol antioxidant. Polyphenols, sourced from plants, boast powerful antioxidant and anti-inflammatory effects. These qualities contribute to the various health perks linked with anthocyanins. Flavonoids, such as anthocyanins, may aid in fighting diseases like cancer and heart issues. They are thought to combat issues related to inflammation and oxidative stress.
For centuries, they’ve been a part of traditional health remedies, they are now receiving attention from Medical Researchers.
Foods rich in anthocyanins
Red, purple, and blue fruits and vegetables are top sources of anthocyanins. This group of antioxidants is found in high amounts in berries. Berries like blueberries, blackberries, and raspberries range from 10 to 139 mg of anthocyanins per 100 grams (3.5 oz).
Berries: Blueberries, Blackberries, Raspberries
Berries are rich in anthocyanins, and offer a myriad of health benefits because of this. Including them in your diet can boost your antioxidant intake significantly. Blueberries in particular, are one of the highest anthocyanin fruits. (See Blueberry Anthocyanin Benefits)
| Berry | Anthocyanins |
|---|---|
| Blueberry | Delphinidin glycosides: Dp-3-O-ara, Dp-3-O-xyl, Dp-3-O-gal, Dp-3-O-glcMalvidin glycosides: Mv-3-O-ara, Mv-3-O-xyl, Mv-3-O-gal, Mv-3-O-glc, Mv-3-acetylglc, Mv-3-malonylhex (I), Mv-3-malonylhex (II)<br>Petunidin glycosides: Pt-3-O-ara, Pt-3-O-gal, Pt-3-O-glcCyanidin glycosides: Cy-3-O-ara, Cy-pent (II), Cy-3-O-gal, Cy-3-O-glc, Cy-3-sam
Peonidin glycosides: Pn-3-O-ara, Pn-3-O-gal, Pn-3-O-glc Pelargonidin glycoside: Pl-3-O-gal |
| Cranberry | Cyanidin glycosides: Cy-3-O-ara, Cy-pent (I), Cy-3-O-gal, Cy-3-O-glc, Cy-dipent, Cy-3-cinnamoylhex, catechin-Cy-3-hexPeonidin glycosides: Pn-3-O-ara, Pn-3-O-galOther anthocyanins: Dp-3-O-ara, Dp-3-O-gal, Dp-3-O-glc, Pt-3-O-ara, Pt-3-O-gal, Pl-3-O-gal, Mv-3-O-ara, Mv-3-O-gal |
| Lingonberry | Cyanidin glycosides: Cy-3-O-ara, Cy-pent (I), Cy-3-O-gal, Cy-3-O-glc, Cy-dipent, Cy-3-sam, catechin-Cy-3-hexAcylated cyanidin glycoside: Cy-3-cinnamoylhexPeonidin glycoside: Pn-3-O-gal
Other anthocyanins: Dp-3-O-ara, Dp-3-O-gal, Mv-3-O-gal, Pl-3-O-glc |
| Blackberry | Cyanidin glycosides: Cy-3-O-ara, Cy-pent (II), Cy-3-O-glc, Cy-3-sam, Cy-3,5-di-O-glc, Cy-di-hex, Cy-3-O-rutAcylated cyanidin glycosides: Cy-3-cinnamoylhex, Cy-3-malonylglcPelargonidin glycoside: Pl-3-O-gal
Peonidin glycoside: Pn-3-O-rut |
| Red Currant | Cyanidin glycosides: Cy-3-O-glc, Cy-3-O-rut, Cy-3-sam, Cy-xylosylrut, Cy-di-hex, Cy-sambubiosyl-rhaDelphinidin glycoside: Dp-3-O-glc |
Purple Vegetables: Red Cabbage, Eggplant, Purple Cauliflower
Don’t forget about vegetables like red cabbage, eggplant, and purple cauliflower. They’re not just delicious; they’re also fantastic sources of anthocyanins. You can get 200-300 mg in just 3.5 ounces of these purple and red veggies.
Below is a table of various vegetables known to contain anthocyanins, along with the specific anthocyanins they contain and the quantities typically found in these vegetables. (quantities and specific sub-group data from Frond 2019 )The quantities can vary significantly based on factors such as growing conditions and specific varieties.
| Vegetable | Anthocyanin(s) | Quantity (mg per 100g) |
|---|---|---|
| Red Cabbage | Cyanidin, Delphinidin, Peonidin, Pelargonidin | |
| Eggplant (Purple skin) | Nasunin (a type of Delphinidin)Delphinidin-3-O-(6″-p-coumaroyl-glucoside) | 8.72 |
| Black/Purple Carrot | Cyanidin, Pelargonidin, MalvidinCyanidin-3-(p-coumaroyl)-diglucoside-5-glucoside Cyanidin-3-(p-coumaroyl)-diglucoside-5-glucoside |
22.45 |
| Red Chicory | Cyanidin, DelphinidinCyanidin-3-O-glucoside Cyanidin-3-O-(6″-malonyl-glucoside) |
39.2 |
| Red Onions | Cyanidin, DelphinidinCyanidin-3-O-glucoside+ Cyanidin-3-O-laminaribioside Cyanidin-3-(6″-malonyl-glucoside)+ Cyanidin-3-(6″-malonyl- laminaribioside) |
5.56 |
| Purple Sweet Potato | Cyanidin, PeonidinPeonidin-3-O-sophoroside-5-O-glucoside Peonidin-3-O-glucoside Cyanidin-3-p-hydroxybenzoylsophoroside-5-glucoside Peonidin-3-p-hydroxybenzoylsophoroside-5-glucoside Cyanidin-3-caffeoylsophoroside-5-glucoside Peonidin-3-caffeoylsophoroside-5-glucoside Cyanidin-3-caffeoyl-p-hydroxybenzoylsophoroside-5-glucoside Peonidin-3-dicaffeoylsophoroside-5-glucoside Peonidin-3-caffeoyl-p-hydroxybenzoylsophoroside-5-glucoside Peonidin-3-caffeoy-feruloylsophoroside-5-glucoside |
42.37 |
| Black/Purple Corn | Cyanidin, Malvidin, Peonidin, Pelargonidin | |
| Purple Asparagus | Cyanidin | |
| Black Beans | Delphinidin, Petunidin |
Other Sources: Black Rice, Black Beans, Red Wine
Looking beyond fruits and veggies, black rice, and black beans stand out. Even red wine is a source of these plant pigments. Factors like where they were grown and how they were stored influence the anthocyanin levels in these items.
Health Benefits of Anthocyanin-Rich Foods
Anthocyanins, known for their potent antioxidant properties, benefit health in various ways. They fight inflammation, a major player in chronic conditions. By taking anthocyanins, inflammation markers decrease in people with high cholesterol or obesity. This reduction in inflammation might contribute to the 15% lower chance of developing type 2 diabetes seen in such diets.
Anthocyanins are a subgroup of polyaromatic phenols. They are one of the major subgroups. Epidemiological eviidence has shown that anthocyanins, in addition to being responsible for the deep dark colours in fruits and vegetatables, may also exert beneficial effects to health. To date, the most promising protective health effects of anthocyanins appear to be related to blood pressure (BP) regulation, vascular health and cognitive function. (Igwe 2019)
Reduced Inflammation
The key role of anthocyanins in managing inflammation leads to several health boosts. They regulate inflammatory pathways and cut down on molecules that fuel inflammation in our bodies. This action is why they’re so effective in fighting chronic diseases.
Protection Against Type 2 Diabetes
In terms of type 2 diabetes prevention, anthocyanin-rich foods show promise. They help the body handle glucose better and increase how responsive it is to insulin. These benefits strike at the heart of what keeps diabetes from developing.
Improved Heart Health
On the heart front, anthocyanins also put in good work. They can help control blood pressure, better cholesterol, and improve how our blood vessels work. All of these aspects are vital for a healthy heart, which translates to lower heart disease risks.
Enhanced Brain Function
Research indicates anthocyanins offer brain support too. They’re thought to boost memory, focus, and how quickly we process information. These effects are likely due to their dual action as antioxidants and inflammation fighters.
Anti-cancer
A number of researchers have published papers pointing to the anti-cancer properties of Anthocyandins.
anthocyanins, largely consumed by humans, are related to a decreased risk of developing cancer and other metabolic disorders. (Sharma 2021)
Incorporating Anthocyanins into Your Diet
To get the most out of anthocyanins, include various anthocyanin-rich foods in your meals. The top contenders are fresh, ripe, and uncooked fruits, as well as veggies in shades like deep red, blue, and purple. This includes items like berries, eggplant, red cabbage, and purple cauliflower. A colorful, plant-focused eating plan filled with these items ensures you benefit fully from anthocyanins’ antioxidant and anti-inflammatory properties.
While you can find anthocyanins in supplements, research shows whole foods are the best source. So, make sure your plate is packed with various antioxidant-rich produce to boost your health and wellness. Adding an array of anthocyanin-rich foods to your daily meals is not only enjoyable but also an efficient way to increase your intake of these beneficial compounds.
No matter if you opt for supplements or aim to get your anthocyanins from foods, variety is crucial. A diet abundant in diverse, anthocyanin-containing plant items lets you take full advantage of these antioxidants. It’s a great way to boost your health and feel your best every day.
Source Links
- https://health.clevelandclinic.org/anthocyanins
- https://www.healthline.com/nutrition/anthocyanin
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8583959/
- https://www.bbcgoodfood.com/howto/guide/what-are-anthocyanins-and-why-are-purple-foods-so-healthy
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6514853/
- https://onlinelibrary.wiley.com/doi/pdfdirect/10.1111/jhn.12647