Anthocyanins - Purple Perfection
Purple, blue, and deep red fruits, vegetables, legumes, and grains are superstars for our health. Not only do these foods come packed with fiber and vitamins, but they are are rich in ANTHOCYANINS, a special type of flavonoids which function as powerful antioxidants and anti-inflammatory agents. Anthocyanins have been shown to be protective against some of our major killers, such as heart disease and neurodegenerative disorders, and they are especially critical for optimal brain health.
“The health benefits of anthocyanins have been widely described, especially in the prevention of diseases associated with oxidative stress, such as cardiovascular and neurodegenerative diseases. Furthermore, recent evidence suggests that health-promoting effects attributed to anthocyanins may also be related to modulation of gut microbiota.”
Here is why we should reach for purple, blue, and deep red foods whenever possible:
Anthocyanins help to protect our brains from cognitive loss, neurodegerative disorders, and dementia.
Foods that are rich in anthocyanins have been shown to be neuroprotective against future cognitive loss. They can improve short and longterm memory, attention, and verbal fluency. They can heighten cognitive performance in children, and they have even been shown to reverse age-related cognitive deficits seen in neurological disorders.
www.ncbi.nlm.nih.gov/pmc/articles/PMC7504512/
In a 2021 review of the literature, researchers showed “that anthocyanins and their metabolites could cross the BBB (Blood Brain Barrier), mediate several pathways including oxidative stress, inflammation, apoptosis, specific enzymes, and finally reverse NDs (Neurodegerative Diseases).”
www.sciencedirect.com/science/article/abs/pii/S0924224421003204#:~:text=Dietary%20anthocyanins%20may%20slow%20cognitive,action%20are%20not%20fully%20understood.
An even more recent 2023 review reported similar findings regarding the protective nature of anthocyanins for brain health and prevention of age-related cognitive conditions. “It is shown that anthocyanins can achieve a protective effect on the nervous system under the microbial-intestinal-brain axis system by regulating the intestinal microbiota and through the action of certain metabolites. Previous studies have shown the health benefits of anthocyanins and the gut microbiome, particularly in preventing and treating diseases affecting the elderly, including cardiovascular disease, certain cancers, NDs (Neurodegenerative Disorders), and age-related disorders such as bone loss. It has been increasingly demonstrated that anthocyanins regulate the CNS (Central Nervous System) through the gastrointestinal tract or through the immune, neurological, and endocrine systems.” www.ncbi.nlm.nih.gov/pmc/articles/PMC9922026/Anthocyanins are cardio-protective.
“Anthocyanins have been recorded as having wide-ranging, quantifiable effects on key CVD (Cardiovascular Disease) risk factors in humans…Epidemiological studies have suggested an association between anthocyanin intake and improved cardiovascular risk, type 2 diabetes and myocardial infarct. Clinical studies using anthocyanins have shown a significant decrease in inflammation markers and oxidative stress, a beneficial effect on vascular function and hyperlipidemia by decreasing low-density lipoprotein and increasing high-density lipoprotein. They have also shown a potential effect on glucose homeostasis and cognitive decline.” www.ncbi.nlm.nih.gov/pmc/articles/PMC8399873/Anthocyanins positively impact our microbiome.
Research has shown a “relationship between consumption of anthocyanin-rich foods and gut microbiome composition, which includes increasing the overall quantity as well as increasing the growth of specific microbial substances. Anthocyanin’s effect on microbial diversity in the gut could be particularly beneficial in reducing the risk of developing CVD (cardiovascular disease) and colorectal cancer since risk has been linked to a lack of microbiome diversity.” www.ncbi.nlm.nih.gov/pmc/articles/PMC7864342/
Anthocyanins are found in fruits, vegetables, wine, teas, and cocoa, and they are easily identified by their rich purple, blue, or red color. Here are some examples of foods with high anthocyanin levels:
Fruits: Berries (blueberries, strawberries, black berries, elderberries, etc.), currents, purple and black plums, blood oranges, cherries, black and red grapes, and pomegranates.
Vegetables: Red cabbage, red onions, red radishes, purple cauliflower, purple broccoli, purple sweet potatoes, purple leafy veggies, purple carrots, and the skin of purple eggplant.
Legumes and Rice: Black beans, purple and black rice, and black soybeans.
Beverages: Tea, coffee, red wine, and juices made from purple fruits.
When given the option, I try to reach for purple, blue, and deep red foods whenever possible. These can easily be incorporated into your meals, such as in the Caramelized Red Onion and Jackfruit Tacos with Shredded Purple Cabbage and Tropical Fruit Salsa shown below. www.thewell-nourishedbrain.com/blog/caramelized-red-onion-and-jackfruit-tacos-with-tropical-fruit-salsa
The next time you are shopping, I encourage you to see which purple, blue, and dark red foods you can find. Grab a red onion instead of white, try black or purple rice, or simply load up on berries as they come into season.
Wishing you all abundant good health.🌱💕
For more information on anthocyanins and health, please see:
www.sciencedirect.com/topics/medicine-and-dentistry/anthocyanin
www.ncbi.nlm.nih.gov/pmc/articles/PMC6770874/
www.mdpi.com/1424-8247/14/7/690