Antioxidant is a substance that protects cells from the damage caused by free radicals (unstable molecules made by the process of oxidation during normal metabolism). Free radicals may play a part in cancer, heart disease, stroke, and other diseases of aging
Antioxidants neutralize harmful free radicals in the body, preventing or slowing down cell damage.
Free radicals are unstable molecules that can damage cells and DNA, potentially leading to various health issues. By donating electrons, antioxidants act as a "free-radical scavenger," effectively stopping the chain reaction of damage.
Anthocyanins are powerful antioxidants found in many fruits and vegetables, particularly those with red, purple, or blue colors.
Anthocyanins are water-soluble pigments responsible for the red, purple, and blue colors in many plants, particularly fruits and vegetables. They belong to a larger group of compounds called "flavonoids", which are known for their antioxidant properties.
Anthocyanins are a subgroup of flavonoids, a class of polyphenols, and are responsible for the vibrant colors in many fruits, flowers, and vegetables.
Where they're found:
They are commonly found in fruits like berries, grapes, pomegranates and plums, as well as in some vegetables like red cabbage and red or purple potatoes.
Blackberries are among the most well-known purple fruits. These juicy berries are packed with nutrition and potent anthocyanin pigments.
Color:
The color of anthocyanins varies depending on the pH of the environment, with red in acidic conditions, shifting to purple and then blue in alkaline conditions.
Health benefits:
Anthocyanins are recognized for their antioxidant properties and potential health-promoting effects, including reducing inflammation and protecting against chronic diseases.
They're known for their potential health benefits, including:
( 1) Anti-oxidant properties Protecting cells from oxidative stress and damage.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.
(2 ) Anti-inflammatory effects: Reducing inflammation and promoting overall health.May help reduce inflammation and oxidative stress
(3) Cardiovascular health: Supporting heart health and reducing the risk of cardiovascular disease. Could support cardiovascular health.Anthocyanins, naturally occurring pigments found in many fruits and vegetables, have been linked to various cardiovascular health benefits, including reduced risk of heart disease and improved blood pressure. They act as antioxidants, scavengers of free radicals, and can modulate inflammatory pathways, potentially preventing or reducing the severity of cardiovascular conditions.
( 4) Neuroprotective effects: Potentially helping to protect against neurodegenerative diseases.Potential benefits for cognitive function and neuroprotection. They can help protect against neurodegenerative diseases by reducing oxidative stress, suppressing inflammation, and inhibiting neuronal cell death. Anthocyanins also modulate key signaling pathways involved in neurodegeneration, like those related to Alzheimer's and Parkinson's diseases.
Regularly eating anthocyanin-rich foods may also benefit your memory and overall brain health
(5) May have anti-cancer properties. Anthocyanins also demonstrate anticancer effects by inhibiting cancer cell growth, proliferation, and metastasis.
(6) Anthocyanins have components that can help improve skin hydration. They can boost the skin's ability to retain moisture and helping the skin stay hydrated and supple.
(7) Anthocyanins are the dominant flavonoid in many berries and have potent antioxidant properties, which is particularly important in vision and eye health as oxidative stress has been implicated in the pathogenesis of age-related eye diseases
Here are some specific examples of where anthocyanins are commonly found:
Berries: Blueberries, blackberries, raspberries, strawberries, bilberries, chokeberries.
Fruits: Black plums, blood oranges, cherries, grapes, pomegranates.
Vegetables: Red cabbage, purple potato, purple eggplant, purple pepper, black carrots.
Flowers: Red hibiscus, red rose, red clover, blue cornflower, purple passion flower.
Other: Black rice, eggplant, purple pepper, and fig.
As a Suppliment::
There isn't a specific daily recommended intake for anthocyanins, but studies suggest that consuming 50 to 133 mg per day is well-tolerated and may have health benefits. Some research indicates that doses greater than 80 mg per day may be effective as an antioxidant and anti-inflammatory agent. It's generally recommended to focus on a diet rich in anthocyanin-rich foods rather than relying on supplements.
Ongoing Research:
Anthocyanins are a fascinating area of research, and incorporating anthocyanin-rich foods into your diet can be a great way to support overall health.
So dear viewers include colorful fruits and veggies to get health benefits of anthocyanin.Stay fit and healthy.
Information complied by
Dr. Bhairavsinh Raol
