It is often said that presentation is everything when it comes to meals,
but there’s an even better reason to fill your plate with colorful
foods. The pigment that gives foods like berries their rich red and
purple hues also doubles as powerful protection against cardiovascular
disease.
Studies have shown that this pigment, anthocyanin, not only offers
antioxidant effects; it also protects people from chronic diseases.
Indeed, one of its most impressive feats is lowering the risk of the
cardiovascular conditions that take millions of lives each year, such as
stroke, heart attack, and atherosclerosis.
In a systematic review that involved more than 600,000 participants,
British researchers looked at the impact that dietary anthocyanins had
on cardiovascular events. They discovered that those who had the
greatest dietary anthocyanin intake enjoyed a 9 percent reduction in
their risk of developing coronary heart disease; when it came to death
due to heart disease, their risk was 8 percent lower compared to those
who consumed the lowest amount of anthocyanin.
The study, which was published in Critical Reviews in Food Science and
Nutrition, is the strongest argument yet for increasing your fruit
intake. The Office of Disease Prevention and Health Promotion suggests
that people eat a minimum of two servings of fruit per day; just 32
percent of Americans reach that goal.
Choose the right fruits
It’s easy to spot fruits that contain anthocyanins because of their red,
purple and blue colors. Some of the best sources include strawberries,
blackberries, grapes, pomegranates, cherries, blueberries, raspberries
and bilberries. They can also be found in red cabbage, eggplant, and
purple potatoes. It probably won’t come as much of a surprise to learn
that the fruit’s skins contain the most anthocyanins given their rich
color, so make sure you also eat the skin – and be sure to choose
organic to avoid pesticide exposure. The review’s authors say that just
one to two portions of berries per day are enough to get the
anthocyanins you need to protect your heart.
Anthocyanin’s many benefits
The review is supported by several other studies, including one from
2012 that was published in the American Journal of Clinical Nutrition.
That study showed a link between a higher intake of anthocyanin and
significantly lower systolic blood pressure, arterial pressure, and
pulse wave velocity. It also confirmed an earlier study that showed
eight weeks of taking blueberry supplements reduced participants’
systolic and diastolic blood pressure by 6 and 4 percent respectively.
In addition, anthocyanins can help prevent neurological disorders such
as Parkinson’s and Alzheimer’s disease. They accomplish this by
improving the communication between nerves and boosting blood flow to
the brain. Their antioxidant effect also means they can stop brain
damage caused by oxidative stress.
If you’re still not sold on the benefits of anthocyanins, consider this:
They can fight cancer cells by attacking them and spurring cell death,
in addition to activating the enzymes that rid your body of
cancer-causing substances.
Studies have also shown that consuming foods rich in anthocyanins can
lower your insulin resistance and protect beta cells in the pancreas,
which helps normalize blood levels. That means anthocyanin-rich fruits
can help inhibit diabetes.
Cardiovascular disease continues to be one of the top causes of death in
America, affecting 84 million Americans and causing roughly one out of
every three deaths. Those are very frightening statistics, so you owe it
to yourself and your loved ones to consume more anthocyanins and take
other steps known to reduce your risk, like exercising and eating as
healthier diet overall.
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