Anthocyanin
is a plant compound and pigment responsible for the dark purple, red and blue
colors of many fruits that also acts as a powerful antioxidant in the human
body. Often taken as a supplement, they are commonly found in many dark berries
and fruits, but a variety of other healthy foods are full of this useful
antioxidant as well.
Here
are 12 foods that contain anthocyanins.
Blackberries
& Other Berries
Most berries have good amounts of anthocyanins. Raspberry, blackberry,
blueberry, bilberry, elderberry, cranberry, and virtually any blue, purple or
red-skinned berry, are likely to have a high concentration of anthocyanins. In
general, blackberries have the highest antioxidant capacity of any fruit. The
specific degree of health benefits of each berry may vary.
Cherries
Tart cherries have a higher concentration of anthocyanins than sweet cherries, but any cherry is a good source; the darker the better.
Tart cherries have a higher concentration of anthocyanins than sweet cherries, but any cherry is a good source; the darker the better.
Black
Currant
Many studies involving anthocyanins site black currant as the supplement of
choice.
Grapes
and Wine
Concord and muscadine grapes are ripe with anothocyanins, but all grapes are a
good source. Anthocyanins are found mostly in the skin of grapes. Since white
wine is fermented without grape skins, red wine varietals are a much better
source of anthocyanins than white varietals.
Plums
These dark, purple fruits are one of the staples of anthocyanin foods.
These dark, purple fruits are one of the staples of anthocyanin foods.
Bananas
Many researchers have been surprised to learn that bananas (not noted for their dark color) are a rich source of anthocyanins.
Many researchers have been surprised to learn that bananas (not noted for their dark color) are a rich source of anthocyanins.
Eggplant
Sometimes referred to as a "brain food," due in part because the anthocyanins found mostly in the eggplant skin, help protect the lipids (fats) in brain cell membranes.
Sometimes referred to as a "brain food," due in part because the anthocyanins found mostly in the eggplant skin, help protect the lipids (fats) in brain cell membranes.
Asparagus
Recent studies have found purple asparagus to contain high amounts of anthocyanins.
Recent studies have found purple asparagus to contain high amounts of anthocyanins.
Red
Cabbage
Scientists have found 36 different types of anthocyanins in red cabbage.
Red
Fleshed Peaches
According to researchers, fruits with red flesh carry many of the same health
benefits as dark berries, due in part to the high levels of anthocyanins found
in both.
Black
Beans & Kidney Beans
Many beans may have trace amounts of anthocyanins, but black beans and kidney
beans have more significant levels.
Other
Foods
Many other foods contain anthocyanins. Notable amounts have been detected in
pears, peas, black rice, fennel, potatoes, and red onions.
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