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Dec 14, 2023 · Steam cauliflower either via microwave or in a pot of water. Cool to room temperature or rinse it under cold water. Add all the ingredients to a blender and process until smooth, about 30 seconds. ½ cup cauliflower florets, 1 cup mango, 1 cup milk, 1 teaspoon blue spirulina powder.
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Jun 23, 2018 · Red cabbage juice is the best known edible pH indicator, but there are many safe fruits, vegetables, and flowers that change color in response to acidity or alkalinity. The plant pigments responsible for the color change are anthocyanins. Most of these molecules change from red to purple to blue in response to pH.
Jan 11, 2022 · The Mediterranean eating pattern is high in fruits, vegetables, whole grains, legumes, and healthy fats. Ensure you’re getting a good daily dose of anthocyanins by eating more of the red, blue, and purple foods listed above. Want to learn more? Check out, Give your meals a Mediterranean makeover . Interested in the bright orange subgroup?
- 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.
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- Articles
- Blueberries. Blueberries are probably the most well-known blue fruits. Most people have tried them, and those who haven’t still know what they are. They’re small, round berries with skins ranging from blue to nearly black.
- Juniper Berries. In appearance, juniper berries and blueberries are pretty similar. Blueberries are slightly larger, on the whole, but the two can be easy to confuse.
- Blue Tomatoes. Blue tomatoes are more purple or purplish-black than blue. Sorry to disappoint you. Those pictures of brilliant, cobalt-blue tomatoes online are almost certainly fake.
- Damson. Damsons are a type of plum. But unlike typical grocery store plums, damsons are blue, not purple. They also have a more oval-like shape. Their taste isn’t as sweet as traditional plums, either.
Sep 2, 2022 · It can be cooked with butter, onion, green apples, bay leaves, cloves, peppercorns, red wine, and more. Try making Air Fryer Cabbage! 3. Blue Carrots. Blue carrots and potatoes. These vegetables are abundant in anthocyanins and beta carotene, which have been shown to boost memory and vision.
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Nov 25, 2022 · Kastoree Mango. Also known as the Blue Mango, the Kastoree is native to Indonesia but also grown in Florida today. While it has a blue to purple skin, the pulp is orange like other mangoes. Mangoes are the most commonly eaten fruit in the world, with India being the leading producer.
