Why a healthy diet should contain anthocyanins
In general, it is recommended to eat a lot of fruit and vegetables. the Nutritionist Joyce Prescott from the Cleveland Clinic in the USA explains why people should eat more purple fruits and vegetables in particular and what they contain anthocyanins very healthy.
Anthocyanins belong to the category of flavonoids.
The so-called anthocyanins represent a group of deep red, violet and blue pigments that occur in plants. Anthocyanins belong to flavonoid category. The expert explains that flavonoids abound in all parts of plants, whether they are fruits, seeds, buds, flowers or leaves.
Flavonoids help plants reproduce. To do this, they attract pollinating insects and also protect plants from various environmental influences, such as ultraviolet light, drought and cold, reports the expert.
Flavonoids have antioxidant properties
“Research shows that flavonoids are also powerful nutrients, which may explain why a plant-based diet is consistently linked with health benefits. We believe this is due in part to its antioxidant properties.‘” Prescott said in a news release.
Antioxidants destroy free radicals.
Antioxidants destroy unstable molecules known as free radicals be appointed. These free radicals are known to damage human cells. Free radicals form naturally. byproduct of metabolismAccording to the nutritionist
Furthermore, these free radicals are also created by pollution, cigarette smoke, alcohol, sunlight, and harmful chemicals.
What are the main types of anthocyanins?
There are approximately 6,000 known flavonoids, including six Main types of anthocyanins:
Berries contain high amounts of anthocyanins
Prescott reports that anthocyanins are generally found in large amounts in Fruits, vegetables and cereals with red, purple, blue or black hues are included. In doing so berries the largest content of anthocyanins.
This is especially true for black elderberries and the so-called aronia berry. But also Blueberries, blackberries, raspberries and strawberries are good sources of anthocyanins, according to the expert, fruits such as black plums, blood oranges, cherries, black and red grapes and pomegranates also contain anthocyanins.
What vegetables contain anthocyanins?
if it’s about anthocyanins in vegetables Prescott specifically recommends eating red cabbage, red onions, red radishes, purple cauliflower, purple corn, and purple eggplant skins.
The nutritionist mentions other possibilities for the intake of anthocyanins black beans, dark rice and black soybeansYou can also consume grape juice and wine.
Are there dietary supplements with anthocyanins?
“Fresh and frozen forms of the foods listed contain the highest levels of these colorful flavonoids. You’ll also find many types of anthocyanin supplements. Elderberry, chokeberry, tart cherry, and cranberry extracts are just a few that have become very popular.‘ Prescott explains.
What are the health benefits of anthocyanins?
Foods that contain anthocyanins are considered an important part of a healthy diet. While the exact effects on various medical conditions are still being studied, there is evidence that anthocyanins offer a variety of health benefits.
Anthocyanins lower blood pressure
According to the nutritionist, an analysis of 66 studies shows that anthocyanins contribute to lower blood pressure contribute. It showed a consistent antihypertensive effect in people with hypertension from the intake of various plant extracts and preparations containing anthocyanins.
However, other studies have yielded mixed results. These included, for example, the dose and type of anthocyanins (food, juice, freeze-dried powder or extract).
But the number of doses taken — once or over a longer period of time — also played a role. This also applies to so-called patient characteristics (basal blood pressure and other health conditions), adds the expert.
These results underline the need to more researchstill establish a dosage regimen and to determine who might benefit from anthocyanins.
Anthocyanins reduce the risk of heart disease
In atherosclerosis, deposits in the inside the arteries so-called plates far. Such deposits promote the development of high blood pressure, heart attacks, strokes, and peripheral arterial diseases or can also lead to kidney failure.
Plaque formation is a multi-step process that depends on many factors. There is research showing that anthocyanins can be involved at different stages of the process, explains Prescott.
Why Anthocyanins Protect Against Heart Disease
Anthocyanins have a beneficial effect on this cholesterol which is an important component of the board. They also affect existing ones. high blood pressure, which is known to damage blood vessels and promote the development of atherosclerosis. Anthocyanins also reduce inflammation in the body, which leads to plaque formation.
Anthocyanins prevent neurological diseases
According to the nutritionist, anthocyanins have previously been shown to help protect and improvement in brain function You can contribute. For example, one study found that a daily dose of cherry juice language performance and memory improved in people aged 70 years or older with mild or moderate dementia.
In another study, the researchers involved reported that anthocyanins blood flow to brain regionsthat control, improve and activate memory, language and attention. The researchers hypothesize that the antioxidant and anti-inflammatory properties of anthocyanins are responsible for these improvements.
Anthocyanins to fight cancer
Another benefit of anthocyanins is that Slow down or even stop cancer growth altogether be able. According to the expert, there is a study that indicates that anthocyanins can block cancer-causing changes in DNA, destroy cancer cells and stop the growth of cancer cells.
Prescott speculates that anthocyanins might also prevent tumors from becoming malignant and eliminate drug resistance or increase the sensitivity of tumors to chemotherapy.
However, the nutritionist cautions that research on anthocyanins and cancer has mostly been done in the laboratory and there is little human clinical trial data on the subject. Therefore, be more research neededto find out exactly how anthocyanins affect cancer growth and treatment.
How much anthocyanins should you consume daily?
There is currently no clear evidence on how much anthocyanins you should consume daily. Therefore, there is no recommendation on the amount of anthocyanins that should be consumed daily. “The best strategy is to include foods rich in anthocyanins in your regular diet.‘ Prescott reports.
These foods are known to contribute to improve overall nutritionadds the expert.
How useful is it to take anthocyanin supplements?
Although supplements are widely available and promise many health benefits, at least there are no clear evidence regarding anthocyanins or data that support the use of such productsPrescott explains.
The nutritionist recommends one medical advicetoying with the idea of taking an anthocyanin supplement. It is very important that such preparation no conflict with medications currently taken triggers
The doctor’s consultation can help decide whether to take a dietary supplement Basis of own health and medical history represents the correct choice. (What)
Author and source of information
This text corresponds to the specifications of the specialized medical literature, medical guidelines and current studies and has been reviewed by medical professionals.
- Cleveland Clinic: 5 Health Benefits of Anthocyanins (Posted 6/2/2022), Cleveland Clinic
- Stefano Vendrame, Dorothy Klimis-Zacas: Potential factors influencing the effects of anthocyanins on blood pressure regulation in humans: a review; In: Nutrients (published on 05/30/2019), Nutrients
- Roberto Mattioli, Antonio Francioso 2, Luciana Mosca, Paula Silva: Anthocyanins: A comprehensive review of their chemical properties and health effects in cardiovascular and neurodegenerative diseases; in: Molecules (published on 08/21/2020), Molecules
- Bo-Wen Lin, Cheng-Chen Gong, Hai-Fei Song, Ying-Yu Cui: Effects of anthocyanins in cancer prevention and treatment; In: British Journal of Pharmacology (published 20.09.2016), BJP
This article contains general advice only and should not be used for self-diagnosis or treatment. It cannot replace a visit to the doctor.