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4 days ago · The nutrition experts suggested some fruits with higher protein contents than most other fruits. Guava: 4.2 grams of protein per cup. Avocado: 3 grams of protein per avocado. Apricot: 2.2 grams of ...
Anthocyanins (from Ancient Greek ἄνθος (ánthos) 'flower' and κυάνεος / κυανοῦς (kuáneos/kuanoûs) 'dark blue'), also called anthocyans, are water-soluble vacuolar pigments that, depending on their pH, may appear red, purple, blue, or black.
Aug 13, 2017 · Anthocyanins are blue, red, or purple pigments found in plants, especially flowers, fruits, and tubers. In acidic condition, anthocyanin appears as red pigment while blue pigment anthocyanin exists in alkaline conditions.
- Hock Eng Khoo, Azrina Azlan, Sou Teng Tang, See Meng Lim
- 2017
Sep 12, 2021 · Anthocyanins are water-soluble pigments found in plants that are responsible for blue, red, purple, and black colors. They belong to a larger class of pigment molecules called flavonoids. Anthocyanins serve several functions in plants, including pollinator attraction, photoprotection, and pest deterrence.
- Overview
- What is anthocyanin?
- Anthocyanin-containing foods
- Health benefits of anthocyanins
- Potential side effects of anthocyanins
- Can you supplement with anthocyanins?
- The bottom line
Fruits, vegetables, nuts, seeds, and legumes are not only rich in vitamins and minerals but also contain a range of plant compounds that benefit your health.
Anthocyanin is one such example. This antioxidant of the flavonoid family is purported to reduce inflammation and protect you from conditions like cancer, Alzheimer’s disease, heart disease, and type 2 diabetes.
You may want to know how to get this compound in your diet.
This article explains what anthocyanin is, plus its health benefits and the foods and drinks that contain it.
Anthocyanins are a group of antioxidants found in red, purple, and blue fruits and vegetables (1).
They belong to the flavonoid family — the same family as the antioxidants found in wine, tea, and dark chocolate (2).
Flavonoids are part of a larger group of antioxidants known as polyphenols, which are believed to help prevent or treat health conditions connected to inflammation and oxidative stress. These conditions include cancer, heart disease, and age-related mental decline (3, 4).
Foods containing anthocyanins have been used in natural remedies for generations. Studies increasingly support their purported health benefits (1).
Anthocyanins extracted from plants are also commonly used as dyes, natural food colorants, and food additives. For instance, the commercial additive E163 is most commonly derived from grape skin and used to add a purple color to jam, candies, and beverages (1).
Summary
Red, purple, and blue fruits and vegetables typically boast the highest amount of anthocyanins. The following foods contain the most anthocyanins per 3.5 ounces (100 grams) (5):
•Mulberries: 1.4–704 mg
•Black chokeberries: 46–558 mg
•Black elderberries: 17–463 mg
•Black currants: 25–305 mg
•Sweet cherries: 7–143 mg
Anthocyanins have antioxidant properties, meaning that they fight damaging compounds called free radicals.
When free radicals accumulate in your body, they cause oxidative stress. In turn, this oxidative stress leads to inflammation and may increase your risk of chronic ailments, such as cancer and heart disease (3, 4).
Anthocyanin-rich foods are generally considered safe. However, the same cannot necessarily be said about anthocyanin supplements.
Anthocyanin supplements may provide larger quantities of polyphenols than you’d typically get from a healthy diet (33).
Animal studies indicate that high dose polyphenol supplements may damage your kidneys, cause tumors, or unbalance your thyroid hormones (33).
Polyphenol supplements may also interact with medications and lower the absorption of certain nutrients from your diet (33).
Therefore, it’s likely best to obtain anthocyanins directly from foods rather than supplements.
Summary
Anthocyanins aren’t considered an essential nutrient, which is why most health authorities have yet to establish official recommended daily intakes.
While a variety of anthocyanin supplements are available, they are regulated by the FDA as food, so less strictly than drugs. As such, they may provide larger amounts of polyphenols than what’s beneficial, which may cause more harm than good (33).
Moreover, whole food sources of anthocyanins tend to be rich in a variety of other nutrients, which you would miss if you get anthocyanins solely from supplements.
Therefore, it’s best to obtain anthocyanins from whole foods rather than supplements.
Summary
Anthocyanins can be found in supplement form. However, it’s likely more beneficial to get them directly from foods.
Anthocyanins are a group of antioxidants found in red, blue, and purple fruits and veggies.
A diet rich in these compounds may prevent inflammation and protect against type 2 diabetes, cancer, and heart disease. Regularly eating anthocyanin-rich foods may also benefit your memory and overall brain health.
Oct 24, 2024 · All plants have protein, but the best plant-based protein sources (on the produce side of things) are green peas, spinach, leafy greens like collard and mustard greens, broccoli, cauliflower ...
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Oct 27, 2021 · Besides providing the major red, purple, violet, and blue pigmentation in flowers and fruits for attracting pollinators and seed dispersers, anthocyanins act as antioxidants in plants and are involved in both abiotic and biotic stresses, such as UV radiation, cold temperatures, drought, and in defense against pathogens and herbivores (Sarma and ...
