According to Purdy, antioxidants are divided into two types: enzymatic and non-enzymatic, with the latter being the more common type we think of. Non-enzymatic antioxidants include important nutritional compounds like vitamins, minerals, and polyphenols, a powerful type of antioxidant that gives plants their vibrant colors.
Anthocyanins are one of those types of flavonoids that have become more widely known over the years, and for good reason: they’ve been linked to a host of longevity-enhancing health benefits. And according to Purdy, there’s a really simple way to identify which foods are highest in anthocyanins when you’re at the grocery store: look for blue and purple colored products. “This type of antioxidant is responsible for the dark red, blue, and purple pigments found in fruits and vegetables,” Purdy says. “Blueberries, plums and red cabbage are three great examples.”
Benefits of Anthocyanin
While we know antioxidants are beneficial for overall health and longevity, anthocyanins have extra-special health-promoting powers. “Research has shown that anthocyanins can provide antioxidant effects that can improve cell function, offer anticancer and neuroprotective properties, help reduce inflammation, and support immune and heart health,” Purdy says.
“Research has shown that anthocyanins can provide antioxidant effects that can improve cell function, offer anticancer and neuroprotective properties, help reduce inflammation, and support immune and heart health,” Purdy says.
If that weren’t reason enough to inspire you to look for other ways to increase your intake, a 2019 study in Germany found that anthocyanin-rich juice helped support a healthy metabolism and even protected integrity. of his DNA. Additional research shows that anthocyanins may help prevent chronic diseases such as Alzheimer’s disease, type 2 diabetes, and other neurodegenerative diseases. “They may also act as tumor suppressors and help improve vision health,” Purdy says.
While Purdy notes that the exact amount of anthocyanins needed to reap the reported health benefits is difficult to determine, she says research shows that those who only consumed 25 milligrams per day (for reference, one cup of blackberries contains 100 milligrams) experienced reduced levels of inflammation. .
Best Food Sources of Anthocyanins
Purdy says the best food sources of anthocyanins include dark-colored berries, especially black, blue, and elderberries. However, she says red cabbage, purple plums, and red grapes (red wine included) are also great sources. Anthocyanins are also found in small amounts in some grains and seeds like forbidden black rice and Himalayan Tartarian buckwheat.
The good news is that no matter where your anthocyanins come from, new research has shown that we can help make these important antioxidants more easily absorbed by the body. While Purdy says it was once believed that flavonoids were poorly absorbed by the body, it turns out that the state of our microbiomes impacts how they turn into “more bioavailable metabolites” that will make them more easily absorbed.
“A more diverse gut microbial population, influenced by a high-fiber and varied diet, will increase the likelihood that anthocyanins will be better metabolized,” Purdy says. “Additionally, crops that are grown with fewer chemicals tend to be higher in these protective plant compounds, so it’s important to look for options that have been grown without the use of pesticides when possible.”
Simple Ways to Increase Your Anthocyanin Intake
Stepping up your anthocyanin game is pretty easy, considering it’s a component of some of our favorite fruits and vegetables. We love this five-ingredient blueberry bread that combines real blueberries and an antioxidant blend of berry powder for powerful anthocyanin power. And if you’re looking for something savory, roasted red cabbage is a very addictive vegetable side and a sauerkraut made with red cabbage is sure to become your new gut-healthy condiment for tacos, salads, sandwiches and more. .