6 Benefits Of Anthocyanins That’ll Make You Crave Purple Red And Blue
What foods are highest in anthocyanins?
5 health benefits of anthocyanins
1. Immune health
Elderberries’ high anthocyanin content contributes to their effectiveness in supporting your immune system and aiding a speedy recovery. This is why we use them in our Switchel and Immunity Tonic.
2. Antioxidants
Anthocyanins are potent antioxidants that help neutralise harmful free radicals in the body. Free radicals are unstable molecules that can cause oxidative stress, and can lead to cellular damage, contributing to aging and various diseases. Free radical damage can come from excessive sun, exposure to chemicals, pollution and diet.
Foods rich in anthocyanins, such as blueberries, blackberries, and red cabbage, can provide a substantial antioxidant boost. Herbs like elderberry contain high levels of anthocyanins, offering a natural way to enhance your body's defence against oxidative stress. Antioxidant support is important for chronic conditions, in particular to support the cardiovascular system that is constantly working!
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3. Heart health
The cardiovascular benefits of anthocyanins are well-documented. Studies have shown that these compounds can help lower blood pressure, reduce inflammation, and improve blood vessel function.
Consuming anthocyanin-rich foods like cherries, blackcurrants, and raspberries can promote heart health by enhancing the flexibility of blood vessels and helping to reduce the risk of plaque buildup in the arteries.
This study showed that anthocyanins are strongly linked to oxidative stress protection. Cardiovascular conditions start with endothelial dysfunction. Four anthocyanins from elderberries were isolated and then added to the endothelial cells to see if they offered protection.
The tests showed two things: that anthocyanins can be directly incroporated into endothelial cells and that there is significant oxidative stress protection from doing so.
4. Eye health
Anthocyanins also contribute to maintaining good vision and eye health. They may help improve night vision, reduce the risk of cataracts, and protect against age-related macular degeneration.
Bilberries are a popular berry and supplement for their vision-supporting properties. Historically these berries were consumed by pilots during World War II to improve night vision. Blackcurrants and purple carrots are other anthocyanin-rich foods that can support eye health.
5. Anti-Inflammatory
Chronic inflammation is a contributing factor to many diseases and conditions. Anthocyanins have been shown to possess significant anti-inflammatory properties, as seen with the widespread traditional use of plants and herbs like turmeric, elderberry and bilberry to help with inflammatory conditions.
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Anthocyanin benefits also include inhibiting the production of pro-inflammatory cytokines. Cytokines are the signalling molecules that promote inflammation. By reducing the levels of these cytokines, anthocyanins help to decrease the inflammatory response.
Oxidative stress caused by free radical damage can also initiate inflammation and as powerful antioxidants, anthocyanins work to neutralise the free radicals that occur from oxidative stress. This then helps to reduce the stress and subsequent inflammation.
6. Brain health
Emerging research suggests that anthocyanins can play a role in enhancing cognitive function and protecting against age-related cognitive decline. These compounds have been found to improve memory and cognition by increasing blood flow to the brain and reducing oxidative stress.
Blueberries and blackcurrants have been extensively studied for their cognitive benefits. A study showed that consuming blueberries regularly was linked to having better memory retention and slower mental aging.
