Beetitudes

Flavonoids are a powerful phytochemical, or plant chemical, found in a variety of fruits and vegetables. These chemicals provide antioxidants, anti-inflammatory, and restorative benefits to the body. Anthocyanins are perhaps the most beneficial of the flavonoids.

Anthocyanins are found in fruits and vegetables with deep purple, red, and blue pigmentation. Berries, beets, purple cabbage, and grapes are just a few examples of where to find this compound.

Inflammation
Anthocyanins are a particularly potent anti-inflammatory. C-reactive proteins (CRP) are used as the predominant biomarker of inflammation. CRP is stimulated by interleukin-6, or IL-6, which at elevated levels leads to a 49% increase in mortality. Studies have found that anthocyanins are the chemical responsible for bringing down levels of IL-6, even when consumed alongside an inflammatory meal of fat, processed foods and animal products.

Heart Disease
Another benefit to anthocyanins is that they’ve been shown to improve the rate of heart disease, the leading killer in America. They are known to reduce cholesterol levels, blood pressure, and inflammation; all of which contribute to atherosclerosis, or the building up of plaque in the arteries.

Autoimmune Disease
Anthocyanins play an impressive role in improving autoimmune diseases. These flavonoids reduce inflammation levels, as we’ve discussed above. They also “act as prebiotics to modify the microbiota,” which means that they feed the probiotics needed to keep our gut health in line. A healthy gut microbiome is perhaps the biggest factor in improving autoimmune disease.

Diabetes
In those with diabetes, studies have shown both a reduction in blood glucose levels, as well as a decrease in insulin resistance. This is beneficial in both preventing diabetes, as well as reversing it.

Anthocyanins and Cancer
If it seems the word “inflammation” keeps popping up, that’s because it plays a role in most every chronic illness. Cancer is no exception. Anthocyanins help keep inflammation low, which helps prevent and fight cancer. In addition, anthocyanins “selectively inhibit the proliferation of cancer cells.” Stopping cancer cells from growing is an important factor in fighting cancer, but not quite as important as the ability to repair damaged DNA before it ever becomes cancer. Fortunately, anthocyanins aid in that cell function as well!

How to Consume Anthocyanins
Equally important to knowing what anthocyanins do, is knowing how to consume them. Of course one can always find supplements and pills on the market, but it is much better to eat them in food form. I get a daily dose of dark colored berries, for example, in my morning smoothie. I also frequently make noodle bowls which include red onion and red cabbage. And you can’t go wrong with some sliced beets on a salad.

Something important to know about not just anthocyanins, but all flavonoids, is what not to eat them with. I just recently learned by watching this video from Dr. Michael Greger, that eating any oxidizing plant along with your flavonoid-rich fruits and vegetables, actually blocks our absorption of the flavonoids!

So what does that mean? You know how bananas turn brown quickly? And apples turn brown shortly after cutting them, as do avocados? This is a reaction to being “injured,” where an enzyme called polyphenol oxidase breaks down the antioxidant flavonoids in it. Unfortunately, this means that when mixed with other plants, it breaks down their flavonoids as well…rendering the antioxidants useless.

That means when consuming your anthocyanin-rich foods, make sure not to eat foods that brown when cut open within half an hour before or after eating those anthocyanins. I started cutting the bananas out of my smoothies and using a bit of maple syrup instead.

One additional thing to note in case you might not quite be plant based yet – consuming dairy along with your berries will also block absorption of antioxidants. So it’s a good idea not to eat yogurt or cream with your berries, or put yogurt in your smoothies!

Now that you know about anthocyanins, make a pass through the berry aisle the next time you’re at the grocery store. You won’t be disappointed!