Anthocyanins – Flavonoids with Multiple Health Benefits
Fruits and vegetables are considered some of the healthiest foods. The vibrant colors of many of them serve to make them visually appealing, thus convincing us to consume them raw. But where do these pigments come from and how are they formed? Depending on the shade they give to the respective foods, they bear various names. Among the most widespread are anthocyanins or red anthocyanins which, depending on the pH, also take on other colors.
The best examples of anthocyanins are those in berries, but they are also found in other fruits and even in certain vegetables. But what makes them so special? First, they have many benefits for our health. Second, they can be used to create food colorings that we can use in cakes or in the preparation of other foods.
In this article, we will discover which fruits and vegetables are rich in anthocyanins. We will also discuss their consumption, as well as the benefits they have on our health.
Anthocyanins – what they are and what their properties are
Anthocyanins are chemical compounds that are part of the flavonoid category. The latter are, in turn, polyphenols found in nature, especially in plants. However, they are also synthesized in certain fungi, and even by insects. Returning to anthocyanins, they are what give the red, purple, and blue colors to some fruits and vegetables. Among the best examples are strawberries, blueberries, aronia, and blackcurrants.
Blackcurrants are known as some of the best fruits for our health, especially for their properties in accelerating healing. They can be consumed as they are, but also in other forms, such as jam, preserves, and even juice obtained from the small dark fruits.
Because we need a large quantity of fruit to enjoy its benefits, one of the easiest ways to consume it is blackcurrant juice. Grown organically and cold-pressed, without altering their properties, they help us maintain optimal health. The vitamins, antioxidants, and minerals in the juice have beneficial effects on the heart, eyes, bones, and skin. They contribute to strengthening the immune system, support digestion and transit, and alleviate the effects of menopause. It can also be consumed when we have a sore throat or cough.
The antioxidants in blackcurrant juice are one of our skin’s best allies, as they delay aging. At the same time, the minerals and vitamins provide us with an optimal level of energy throughout the day.
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Returning to anthocyanins, blackcurrants are one of the best examples of the properties of these flavonoids. However, they are not the only ones.
Properties of anthocyanins
As I wrote above, blackcurrants are rich in antioxidants. Their property derives from anthocyanins. Thus, this type of polyphenol helps to combat free radicals in the body or, more accurately, contributes to the fight against oxidative stress. The latter leads to faster damage to cells and their DNA. These same antioxidants also play an important role in the prevention of certain chronic diseases, such as cardiovascular diseases, and cancer.
Heart protection is another property of anthocyanins. The consumption of fruits and vegetables with a high content of these flavonoids helps maintain the health of the cardiovascular system by:
- reducing blood pressure;
- decreasing inflammation in the body;
- improving blood system function.
Anthocyanins also support proper brain function. Several studies have shown that they have very important benefits for the brain. Among them are improving cognitive function and reducing the risk of its deterioration as we age.
Another important benefit of anthocyanins is that they help control blood sugar levels. As we well know, diabetes is one of the most common conditions encountered in adults due to poor diet. By consuming foods rich in these flavonoids, blood sugar levels are balanced. Thus, on the one hand, it is beneficial for people suffering from diabetes, and on the other hand, it also prevents type 2 diabetes.
But how do anthocyanins help, given that they are actually pigments that only give color to food? The secret lies in the fact that they are natural substances, so they will be absorbed by the body in their pure form.
What are the best anthocyanins and where can they be obtained? We have many examples of these flavonoids at our fingertips, so it’s hard not to find an option to our liking. Another secret lies in alternating its sources, to enjoy the full spectrum of benefits they have on our health.
Examples of anthocyanins
What are the best examples of anthocyanins? The red fruits and vegetables we consume frequently. Natural colorants used in the industrial production of food can also be obtained from some of them. When processed, their pH changes, leading to a color change.
Here are some examples of foods rich in anthocyanins:
- blackcurrants;
- blueberries;
- cherries;
- apples;
- blackberries;
- raspberries;
- cranberries;
- black grapes;
- black elderberries;
- plums;
- pomegranates;
- strawberries;
- figs;
- peaches;
- eggplants;
- red onion;
- tomatoes;
- red cabbage;
- black beans;
- asparagus.
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Red wine is also rich in anthocyanins, given the high pigment content from black grapes. Their advantage is that they are found in fruits and vegetables that are available year-round. However, the full spectrum of benefits can be obtained when consumed in season.
Anthocyanins in berries
Berries are some of the most loved fruits, as they can be consumed in many forms. Furthermore, they can also be used to create various recipes. In addition to their taste and variety, they also have the advantage of being very healthy. Many of us know they are rich in vitamins and antioxidants. Some of these benefits are due to the anthocyanins they contain.
Among the berries richest in anthocyanins are blackcurrants, aronia, blueberries, raspberries, cranberries, and blackberries. These can be found in thickets in forests, as their name suggests, but they have increasingly begun to be cultivated.
For what other reasons could we consume them besides the ones mentioned above? Here are just a few of the benefits of these anthocyanin-rich fruits that perhaps not everyone knows:
- they are low in calories, so we can consume them in large quantities without worrying about weight, as they have a very high water content;
- they also contain a lot of fiber, helping us protect the health of the intestinal tract, but it is important to know that for this benefit we must consume them raw;
- they also contain folic acid, which contributes to heart health;
- thanks to the presence of anthocyanins, berries can also be consumed if we have diabetes, as they can even be used as sweeteners;
- last but not least, blueberries and cranberries are a good adjunct in the treatment of urinary tract infections.
Many of these benefits are due to the anthocyanins found abundantly in berries.
Anthocyanins in grapes
Black grapes are among many people’s favorite autumn fruits, but they also have many health benefits. One of them is that they are rich in resveratrol, known for its anti-aging properties. They also contain anthocyanins, which are predominantly found in varieties of this color.
Grapes are composed of 80% water, followed by 17% carbohydrates. Due to the latter, they are not recommended for diabetics, but if we do not have this condition, we can consume them without problems. In addition to anthocyanins, they also contain many other nutrients, including:
- vitamin B6, which contributes to the health of the nervous system;
- beta-carotene, which supports eye health;
- minerals such as potassium, magnesium, calcium, and iron.
In addition to these, vitamin C is also worth mentioning, which, although found in small amounts in black grapes, is very well assimilated precisely because of anthocyanins. These also help prevent the formation of blood clots in the arteries.
Anthocyanins in wine
Red wine is made from black grapes, and it also retains the color of anthocyanins. Although it is an alcoholic beverage, when consumed responsibly, it has many benefits.
Many of the properties of red wine are retained from the grapes from which it is made. Thus, it contains:
- 100 mg of potassium;
- 20 mg of magnesium;
- 20 mg of phosphorus;
- 7 mg of calcium;
- 0.9 mg of iron.
In addition to these, it also contains vitamins B1 and B2. Its benefits include the prevention of certain types of cancer and an anti-inflammatory role. However, its consumption should be limited and associated with a healthy lifestyle.
Anthocyanins in vegetables
Vegetables also play a very important role in our health. Some of them also have a high content of anthocyanins. Among these can be found:
- black beans;
- avocado;
- eggplants;
- tomatoes;
- red cabbage.
Each of them contributes in its own way to our health, so:
- black beans are rich in fiber that supports the health of the digestive tract, especially the colon;
- eggplants have a high content of niacin, thiamine, and pantothenic acid, as well as minerals such as potassium, iron, and magnesium, which help dissolve blood clots;
- tomatoes are rich in lycopene, which is one of the most powerful antioxidants protecting heart health;
- red cabbage is rich in vitamins C and K, being the only type of cabbage that contains anthocyanins associated with a reduced risk of heart disease.
Fortunately, anthocyanins are present in many fruits and vegetables that we can consume daily, their benefits being countless.
Health benefits of anthocyanins
Besides being natural pigments that give fruits and vegetables a pleasant and healthy appearance, anthocyanins also have quite a few benefits for the body. First, we must know that they can be of several types, being divided into:
- cyanidin;
- malvidin;
- delphinidin;
- peonidin;
- petunidin;
- pelargonidin.
Their main benefit is to fight against free radicals. These are responsible for both the aging of the body and the occurrence of certain types of cancer. Anthocyanins stimulate the immune system, which in turn reduces inflammation and infections.
In addition to these, anthocyanins have other benefits, with several studies showing that:
- they can be used to lower blood pressure;
- they reduce the risk of certain heart diseases, with berries improving blood lipids;
- they improve brain function, especially memory, language, and attention.
How should anthocyanins be consumed to enjoy these benefits? By direct consumption of foods, but also in the form of juices or extracts. There is no specific dose we should consume, but it is recommended that the fruits or vegetables mentioned above are included in the daily diet.
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In conclusion, anthocyanins belong to the flavonoid category and have several beneficial properties for the body. They are found in both fruits and vegetables, more precisely in red ones. Among them are berries, cherries, plums, blackberries, and black grapes. On the list of vegetables rich in this pigment are red cabbage, black beans, tomatoes, and eggplants. Consumed regularly, they have several benefits for the body, including fighting free radicals and stimulating the immune system, which can fight various infections and inflammations.
References:
https://health.clevelandclinic.org/anthocyanins
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7504512/
https://www.healthline.com/nutrition/anthocyanin
https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/anthocyanin
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