The reason you should investigate the purple side of the spectrum
One of the most popular recommendations for healthy eating includes that you “eat the rainbow.” This method emphasizes the importance of having a wide variety of fruits and vegetables to gain the essential nutrients you require.
Dietitian Joyce Prescott, MS, RD, LD, the chemicals that give plants their vibrant hues can be particularly beneficial for your well-being. Fruits and vegetables on the purple side of the spectrum have anthocyanin, a chemical that is a powerful nutritional source.
How do we define anthocyanins?
Anthocyanins (an-tho-SY-uh-bins) can be described as an assortment of deep blue, purple, and red pigments found in plants. They’re part of a larger class of plant-based chemicals known as flavonoids. Flavonoids are plentiful throughout the plant, such as seeds, fruit shoots, flowers, and leaves. They aid in the reproduction of plants through the attraction of pollinators and help shield plants from environmental stresses such as UV (ultraviolet) light, drought, and cold.
“Research shows that flavonoids are also powerful nutrients and may help explain why plant-based diets are consistently associated with health benefits,” Prescott says. Prescott. “We think this is due, in part, to their antioxidant properties.”
Antioxidants neutralize unstable molecules known as free radicals, which could harm cells. Free radicals naturally occur as a byproduct of metabolism and in the environment from exposure to pollution, cigarettes, smoke, alcohol, sun, and toxic chemicals.
There are about 6,000 flavonoids known to exist. There are six main kinds of anthocyanins.
- Cyanidin.
- Delphinidin.
- Malvidin.
- Pelargonidin.
- Peonidin.
- Petunidin.
Where can anthocyanins be found?
Foods, grains, and vegetables with purple, red, blue, or black shades are typically abundant in anthocyanins. Berries contain the highest amounts of anthocyanins, especially Aronia and black elderberries (chokeberries). Blackberries, blueberries, and strawberries are also excellent sources. Other foods that have a high anthocyanin content include:
- Fruits: Black plums, Blood Oranges, Cherries, red and black grapes, and Pomegranates.
- Vegetables: red cabbage, red onion, red radishes, purple cauliflower, and the skin of the purple eggplant.
- Rice and legumes: black rice, black beans, and black soybeans.
Wine, grape juice as well as wine.
“Fresh and frozen forms of the foods listed retain the highest levels of this colorful flavonoid,” says Prescott. “You’ll also find many types of anthocyanin-containing supplements. Aronia, elderberry extracts, tart cherry, and blueberry are just a few of the now in high demand.”
What are the health benefits of anthocyanins?
Anthocyanin-rich food items are an essential element of a balanced diet. However, researchers are still examining their roles in preventing and treating specific illnesses. Evidence suggests anthocyanins can provide a wide range of health advantages.
Here are a few of the most recent research findings:
1. Lowers blood pressure
Anthocyanins can help lower blood pressure, as per the review of 66 research studies. Study participants with hypertension took a variety of extracts and preparations from anthocyanin-containing plants. The study revealed an overall reduction in blood pressure. In other studies, researchers discovered a myriad of variables that contributed to inconsistent results, including:
- Dosage and kind of anthocyanin (food liquid, powder that has been frozen or extracted).
- The number of doses (single or. long-term).
- The characteristics of a patient (a person’s blood pressure at baseline and any other health issues).
This study underscores the need for further research to establish a dosage regimen and determine who may gain from anthocyanins.
2. Reduces the risk of developing heart disease.
Atherosclerosis happens the process where plaque accumulates in your arteries. This can cause high blood pressure and heart attacks, strokes, peripheral artery disease, and kidney disease.
The development of plaque is a multi-stage procedure that is influenced by a variety of aspects. Prescott states that research has shown that anthocyanins may be involved at various points in the process by decreasing:
- Cholesterol is a major component of plaque.
- High blood pressure may damage blood vessels and make them more prone to developing atherosclerosis.
- Inflammation can lead to the formation of plaques.
4. It prevents neurodegenerative diseases.
Research has shown that anthocyanins aid in protecting and improving the brain’s function:
- One study revealed that daily consumption of cherry juice helped improve memory and speech in those who are 70 or older and have mild or moderate dementia.
- Another study found that anthocyanins enhanced blood circulation and stimulated brain regions that control memory, language, and attention.
- The researchers believe anthocyanins’ antioxidant and anti-inflammatory properties are behind the improvements.
5. Slows cancer growth
Anthocyanins could be involved in multiple ways to reduce or stop cancer. Research suggests that anthocyanins could:
- Stop the DNA changes that can cause cancer.
- Eliminate cancerous cells or stop their growth.
- Keep tumors from turning cancerous (cancerous).
Reverse resistance to drugs and increase the sensitivity of tumors to chemotherapy.
Yet, Prescott cautions that the research on anthocyanins as a cause of cancer has been conducted primarily in laboratories. There isn’t much evidence from clinical trials conducted on humans. Researchers should keep investigating these findings to discover the exact mechanism by which anthocyanins impact cancer growth and how to treat it.
How many anthocyanins should I take every day?
Although the findings of many of these studies are encouraging, they don’t provide precise guidelines on the amount of anthocyanin to consume every day. In contrast to vital vitamins and minerals, there’s no recommended daily value.
“Your best strategy is to include anthocyanin-rich foods as part of your regular meal pattern,” states Prescott. “We know these foods are safe and can help boost your overall nutrition.”
Should I be taking supplements with anthocyanin?
There is no evidence to support the use of supplements with anthocyanin. Although supplements are readily available and offer a myriad of health benefits, evidence to support how to use these supplements is usually lacking.
Prescott suggests speaking with your physician if you’re considering anthocyanin supplements. It’s crucial to ensure that it doesn’t cause any adverse effects on your current medication. Your doctor can assist you in determining if you should make an option according to your medical history and your health.
