We still have a lot to learn to about the exact bioactivity, uptake,
absorption and roles of phytonutrients, including anthocyanin. We do
know that anthocyanins seem to play a role in fighting free radical
damage, which leads to aging and the formation of numerous diseases.
Beyond their capacity to fight free radicals/oxidative stress,
anthocyanins have many other effects when it comes to protecting cells,
tissues and vital organs that we’re still uncovering. For example,
research suggests that anthocyanins have positive effects on gut health
when they interact with microflora, which can help decrease inflammatory
markers associated with many chronic diseases, plus they can support
hormonal balance.
What are the health benefits of anthocyanins? Some of the conditions
that research suggests anthocyanins may help prevent include:
1. Protection Against Cardiovascular/Heart Disease
Overall, many studies have found that having just one to two(or ideally
more) servings of anythocyanin-rich foods per day can protect you from
problems from high blood pressure and arteriosclerosis. While it’s great
to have antioxidant-rich foods every day, even having them several
times per week can improve your health. One finding from the Iowa
Women’s Health Study, which included more than 34,000 postmenopausal
women, found that women who consumed anthocyanin-rich strawberries and
blueberries once per week or more experienced significant reductions in
risk of death from heart disease/coronary artery disease.
Another large body of research from the Nurses’ Health Study I and II,
which followed over 46,000 women from and 23,000 men for more than a
decade, found evidence that the those with the highest intakes of
anthocyanin (especially from blueberries and strawberries) had a
significantly decreased risk for developing hypertension, myocardial
infarction and/or having a heart attack compared to those with the
lowest intake. This was true even after controlling for other factors
like exercise level, family history and BMI.
Anthocyanin benefits for diabetes and pancreatic disorders have also
been unearthed in recent years, and again the efficacy is attributed to
the multiple, simultaneous biological effects these pigments cause in
the body, including prevention of generation of free radicals, decreased
lipid peroxidation, reduced pancreatic swelling, and decreased blood
sugar concentrations in urine and blood serum.
2. Improved Immune Function
Anthocyanin bioflavonoids may provide protection from DNA damage and
lipid peroxidation, plus they have anti-inflammatory effects and help
boost production of cytokines that regulate the immune responses. They
have also been shown to support hormonal balance by reducing estrogenic
activity, help regulate enzyme production that aids nutrient absorption,
and strengthen cell membranes by making them less permeable and
fragile.
3. Protection Against Cancer
Research suggests that anthocyanin can decrease the risk of developing
various types of cancer due to its antioxidant, anticarcinogenic and
anti-inflammatory effects. This has been demonstrated in both in vitro
and in vivo research trials in humans and animals. Studies show that
anthocyanins have the ability to naturally fight cancer by blocking cell
proliferation and inhibiting tumor formation by interfering with the
process of carcinogenesis. One way anthocyanins inhibit tumorigenesis by
blocking activation of mitogen-activated protein kinase pathways.
4. Improved Cognitive Function
Studies have found that diets high in antioxidants like anthocyanin lead
to reversal in certain age-related deficits that affect neural and
behavioral parameters, including memory and motor functions.
Anthocyanins have been credited with protecting memory, coordination and
neural function in older populations. One study out of Korea found that
administration of isolated anthocyanins from purple sweet potato
enhanced cognitive performance and inhibited lipid peroxidation in brain
tissues in mice.
5. Enhanced Exercise Performance and Recovery
Antioxidants seem to improve physical performance by lowering exhaustion
and the negative effects of excessive oxygen and radical accumulation
during physical activities. In one double-blinded clinical trial that
involved 54 female and male athletes, when one group was given 100
milligrams of anthocyanin pills per day for six weeks, the participants
in that group were found to experience a significant improvement in
their VO2 max (maximal oxygen consumption) compared to the second group
that received 100 milligrams of placebo pills daily.
Some studies have also found that fruit juices that contain anthocyanin,
such as 100 percent tart cherry and blueberry juices, have antioxidant
and anti-inflammatory effects that wind up positively influencing muscle
damage following exercise and the ability to properly recover.
There’s even evidence from animal studies that anthocyanins consumed as
part of a high-fat diet can help inhibit both body weight and adipose
tissue increases.
6. Enhanced Vision and Eye Health
Anthocyanin has been shown to help enhance night vision and overall
vision by protecting the eyes from free radical damage. One study found
that oral intake of anthocyanosides from black currants resulted in
significantly improved night vision in adults. Research suggests that
enhancement of rhodopsin regeneration and protection against
inflammation are at least two mechanism by which anthocyanins improve
sight and protect the eyes.
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