Do you want to know why anthocyanin is a key source for excellent health? Here are some of the many health benefits you can enjoy by having a serving or two of a food-based anthocyanin supplement every day.
In this article:
- Promote Skin Health
- Help Lower the Risk of Heart Disease
- May Aid in Improving Cognitive Function
- Promote Better Respiration During Exercise
- Help Strengthen Immune Function
- Boost Eye Health
- Promote Fat Metabolism in Adipose Tissues
7 Excellent Health Benefits You Can Get From Anthocyanin Supplement
Anthocyanin Definition: This refers to a family of natural pigments that produce the purplish blue and reddish color and provide sun protection to many fruits and vegetables. They have antioxidant properties which help repair damaged cells and promote the growth of healthy cells while promoting protection against free radicals.
1. Promote Skin Health
Antioxidants are known to combat free radicals in the body. Free radicals are the result of cellular oxidation which we get from too much stress brought in by the environment.
Consuming anthocyanin foods every day can help prevent skin aging by promoting protection against the harmful UV rays. According to a review study, anthocyanins may prevent UV-induced skin damage by decreasing the amount of UV-B radiation reaching the top layer of the skin.
Natural food sources include berries and purple sweet potato.
You can also enjoy the sun protection health benefits of anthocyanins in your skin by using purple tea. Purple tea is a new crossbred version of the common tea plant Camellia sinensis with very high levels of anthocyanins as evidenced by the purple color.
Premium skincare products like the Purple Tea Hydrating Day Cream incorporate antioxidant properties of purple tea and moisturizing nature of sweet almond oil in its anti-UV formulation.
2. Help Lower the Risk of Heart Disease
Many scientific studies found evidence of anthocyanins improving heart health. One study suggests that a high anthocyanin intake may help reduce the risk of heart attack in young women.
Another study has also reported distinct relations between the antioxidants found in berries or berry antioxidants called flavonoids and atherosclerosis or hardening of arteries.
Atherosclerosis Definition: This refers to the buildup of plaque, fats, cholesterol and other substances in and on the arterial walls. Such accumulation results in blood flow restriction.
3. May Aid in Improving Cognitive Function
Studies have found that the supplementation of anthocyanins from purple sweet potato and Cordyceps mushroom extract helps enhance memory.
4. Promote Better Respiration During Exercise
Exercising regularly is one of the finest things you can do for your health, both physically and mentally. Although sometimes, exhaustion may follow after an hour or two of doing exercise.
Anthocyanins may help increase performance during exercise by promoting better respiration. In a clinical trial, it was concluded that the anthocyanin flavonoid may help increase aerobic performance and maximal oxygen consumption among athletes.
Maximal Oxygen Consumption Definition: The highest rate of oxygen consumption attainable during maximal or exhaustive exercise
5. Help Strengthen Immune Function
A biomedical study showed anthocyanin supplementation of foods rich in phenolic compounds and flavonoids have positive biological effects against microorganism-induced inflammation. Anthocyanin supplements help increase the production of cytokines which balance the immune responses in the body.
Red apples have high anthocyanin levels which might be one of the reasons why you always hear “an apple a day keeps the doctor away.”
6. Boost Eye Health
Some fruits and vegetables, like carrots and berries, can boost eye health. In fact, according to a study focused on the anthocyanin-related antioxidant effects of bilberry, one of its known properties is to help improve night vision.
Aside from improving vision adaptation to darkness, the study also mentioned that bilberries may also help slow down the progression of retinal abnormalities and blurring of vision.
7. Promote Fat Metabolism in Adipose Tissues
In one review study, it was found that natural phytochemicals present in fruits and vegetable, like anthocyanins, may aid in abating obesity by promoting a reduction in weight and adipose tissue. Their antioxidative effects work hand in hand with integrated treatment involving a low-calorie diet, physical activities, medications, and lifestyle and behavior modification.
In a separate yet related review, the anthocyanins in blueberries, curcumin, catechins, and resveratrol were discussed. The discussion led to the conclusion that anthocyanin supplementation through polyphenol-rich food sources may facilitate lipid storage metabolism, thus fat reduction proceeds.
It also noted that the current scientific knowledge on the complementary effects of polyphenols indicates that such antioxidants may:
- Help suppress fat absorption in the gut
- Stimulate metabolism in adipose tissues and liver
- Reduce inflammation resulting from fat accumulation
- Help regulate the function of adipocytes or the cells responsible for breaking down stored fat
Foods Rich in Anthocyanins
You can spot the anthocyanin-rich foods almost immediately because of their popping bright color. Below are some foods you can include in your diet as anthocyanin supplements:
- Red apples
- Berries (black currants, elderberries, bilberries, cranberries, acai berries, blueberries, black raspberries, blackberries, and strawberries)
- Black plums
- Blood oranges
- Blue corn
- Red cabbage
- Edible flowers and herbs (purple mint, purple passion flower, purple sage, common violet, and lavender)
- Eggplants (especially the purple type, as opposed to white)
- Red and purple grapes
- Pomegranate (including the juice)
- Purple sweet potatoes
- Purple and black carrots
- Red wine
- Red onion
Taking Anthocyanin Supplements
Aside from getting anthocyanin supplements from food sources, there are also anthocyanin supplements in the form of capsules and pills. However, one must consult a doctor first before taking any health supplement for proper guidance on the correct dosage and to avoid side effects.
Sometimes eating clean and healthy can become a daunting task. But if you try to include a serving or two of fruits and veggies in your daily diet, you will have those needed anthocyanin supplements in your body and enjoy their many health benefits.
Which of these anthocyanin-rich foods do you include in your daily diet? Do you take an anthocyanin supplement? Let’s talk in the comments section below!