Anthocyanins

Food Sources

Foods that contain Anthocyanins.

• Berries

  Source: How Not to Age

• Berries

  Source: How Not to Age

• Purple Sweet Potatoes

  Source: How Not to Age

• Blueberries

  Source: How Not to Age

• Black Currants

  Source: How Not to Age

• Acai

  Source: How Not to Age

• Black Rice

  Source: How Not to Age

• Purple Potatoes

  Anthocyanin-enriched purple-fleshed sweet potato inhibits colorectal cancer cells (Lim et al. 2013)

  Source: How Not to Die

• Black Beans

  Black beans are a highly digestible plant-protein containing fiber and the polyphenol anthocyanin, which are both good for heart health

  Source: The Young Forever Cookbook

• Black Raspberries

  Source: Young Forever

• Blackberries

  Source: Young Forever

• Cherries

  Source: Young Forever

• Currants

  Source: Young Forever

Health Benefits

Health conditions that Anthocyanins may influence, based on research.

Biological Mechanisms

How Anthocyanins works at a cellular level.

• PromotesReduces inflammation

  Dozens of RCTs on anthocyanin-rich supplements demonstrate anti-inflammatory effects. | Berries have systemic anti-inflammatory effects and can suppress inflammation directly within the gut | Systematic review and meta-analysis: dietary anthocyanins reduce systemic and vascular inflammation | Purple sweet potato color suppresses inflammatory response in brain; attenuates NLRP3 inflammasome by inducing autophagy

• PromotesAntioxidant Defense
• PromotesReduces Amyloid Accumulation

  Polyphenols like anthocyanins inhibit formation of plaques and tangles characteristic of Alzheimer's in vitro

• PromotesPrebiotic Effect

  Eating berries increases good bugs and decreases bad ones; blueberries increase Bifidobacteria and Lactobacillus

• PromotesImproves Endothelial Function

  Purified anthocyanin supplementation improves endothelial function via NO-cGMP activation

• PromotesImproves insulin sensitivity

  Bioactives in blueberries improve insulin sensitivity in obese, insulin-resistant men and women

• PromotesImproves Gut Microbiota

  Anthocyanins affect microbiome and health benefits in aging

• PromotesReduces fat accumulation in the liver

  Anthocyanins—the purple, red, and blue pigments in berries, grapes, plums, red cabbage, and red onions—prevent fat accumulation in human liver cells in vitro.

• PromotesSuppresses NF-kB signaling that drives cancer growth

  Anthocyanins exhibit anti-inflammatory effects by reducing iNOS and COX-2 activity, as well as modulate NF-kB and MAPK signalling cascades

• InhibitsSystemic Inflammation

Recipes with Anthocyanins

Recipes featuring foods that contain Anthocyanins.

• Dr. Hyman's Healthy Aging Shake
• Mixed Berry and Almond Crisp
• Black Bean Stew with Purple Sweet Potatoes
• Kasha with Purple Sweet Potatoes and Kale
• Winter Vegetable Stew
• Roasted Root Vegetables with Balsamic Syrup
• Roasted Purple Sweet Potatoes with Dukkah and Tahini
• Dr. Fuhrman's Anti-Inflammatory Green Smoothie
• Three-Berry Groatnola with Date Syrup Drizzle
• Banana-Almond French Toast with Blueberries
• Blueberry Chia Pie
• Himalayan Tartary Buckwheat and Berry Pancakes
• Protein Powerhouse Smoothie
• Coconut and Chocolate Blueberry Clusters
• Blueberry-Lavender Chia Jam
• Kabocha Squash with Black Rice and Beans
• Black Rice Pilaf with Edamame and Barberries
• Forbidden Rice and Salmon Poke Bowl
• Fudgy Black Bean Brownies
• Black Bean Burritos with Tomato Salsa
• Black Bean Soup with Tomato Salsa
• Blackberry-Mango Smoothie Bowls with Barberries
• Blackberry-Almond Butter Sauce
• Antioxidant Berry Smoothie
• Blackberry and Mint Refresher
• Chocolate Berry Ice Cream
• Paleo Trail-Mix Muffins
• Trail-Mix Energy Cookies

Sources

• How Not to Age
• How Not to Die
• The Young Forever Cookbook
• Young Forever
• Nutrition, Food and Diet in Ageing and Longevity
• The How Not to Age Cookbook