Anthocyanins

Anthocyanins and Heart Disease:

Anthocyanins in beverages:

Understanding Anthocyanins

Anthocyanins are a group of water-soluble pigments that belong to the flavonoid family. These pigments are responsible for the red, purple, and blue colors found in many fruits, vegetables, and flowers. They play a significant role in plant biology and have garnered attention for their potential health benefits in humans.

Chemical Structure and Properties

Anthocyanins are glycosides of anthocyanidins, which are the aglycone forms. The basic structure of anthocyanidins consists of a flavylium ion, which is a positively charged ion that contributes to the vibrant colors. The color of anthocyanins can vary depending on the pH level:

Acidic conditions: Red hues
Neutral conditions: Purple hues
Alkaline conditions: Blue hues

The variation in color is due to the structural changes in the anthocyanin molecule as it interacts with different pH levels.

Sources of Anthocyanins

Anthocyanins are widely distributed in the plant kingdom. Some common sources include:

Berries: Blueberries, blackberries, raspberries, and strawberries
Fruits: Cherries, grapes, and plums
Vegetables: Red cabbage, eggplant, and purple sweet potatoes
Flowers: Petunias and pansies

These pigments not only contribute to the aesthetic appeal of plants but also play a role in attracting pollinators and protecting plants from environmental stressors.

Biological Functions in Plants

In plants, anthocyanins serve several important functions:

Attraction of Pollinators: The vibrant colors of flowers and fruits attract pollinators and seed dispersers, aiding in plant reproduction.
Protection Against UV Radiation: Anthocyanins absorb UV light, protecting plant tissues from damage.
Defense Mechanism: They act as antioxidants, protecting plants from oxidative stress caused by environmental factors such as drought, cold, and pathogens.

Health Benefits in Humans

Anthocyanins have been studied for their potential health benefits in humans. Some of the key benefits include:

Antioxidant Properties

Anthocyanins are powerful antioxidants that help neutralize free radicals in the body. This can reduce oxidative stress, which is linked to chronic diseases such as cancer, cardiovascular disease, and neurodegenerative disorders.

Anti-Inflammatory Effects

Research suggests that anthocyanins may have anti-inflammatory properties. They can inhibit the production of pro-inflammatory cytokines, which are involved in the inflammatory response. This can be beneficial in managing conditions like arthritis and inflammatory bowel disease.

Cardiovascular Health

Anthocyanins have been associated with improved cardiovascular health. They may help lower blood pressure, reduce arterial stiffness, and improve lipid profiles. These effects contribute to a reduced risk of heart disease.

Cognitive Function

There is evidence to suggest that anthocyanins may support cognitive function and protect against age-related decline. They may enhance memory and learning by improving blood flow to the brain and reducing oxidative stress.

Weight Management

Some studies indicate that anthocyanins may play a role in weight management. They can influence fat metabolism and reduce the accumulation of fat in the body, potentially aiding in the prevention of obesity.

Dietary Considerations

Incorporating anthocyanin-rich foods into your diet can be beneficial for health. Here are some tips:

Variety: Include a variety of colorful fruits and vegetables in your meals to ensure a broad spectrum of anthocyanins.
Freshness: Consume fresh produce when possible, as processing and storage can reduce anthocyanin content.
Cooking Methods: Opt for cooking methods that preserve anthocyanins, such as steaming or microwaving, rather than boiling.

Anthocyanins are present in very large amounts in some diets. Servings of 200 g of aubergine or black grapes can provide up to 1500 mg anthocyanins and servings of 100 g of berries up to 500 mg. Therefore, an intake of several hundred milligrams would not be considered exceptional. The mean dietary intake in Finland has been estimated to be 82 mg/d, with the main sources being berries, red wine, juices, and the coloring agent E163 (M Heinonen, personal communication, 2001).

Single doses of 150 mg to 2 g total anthocyanins were given to the volunteers, generally in the form of berries, berry extracts, or concentrates. After such intakes, concentrations of anthocyanins measured in plasma were very low, on the order of 10 –50 nmol/ L. The most striking features of the survey were thus that anthocyanins are very rapidly absorbed and eliminated and that they are absorbed with poor efficiency. Although anthocyanin bioavailability appears low, it could have been underestimated, for 2 main reasons,ie, some important metabolites might have been ignored or the methods used might need to be optimized for the analysis of anthocyanin metabolites. It is well known that different chemical forms of anthocyanins are present in equilibrium, depending on the pH. ... Other metabolites that have not yet been considered but could contribute to the biological effects of anthocyanins are the metabolites produced by the intestinal microflora. However, studies performed in the 1970s showed that degradation of anthocyanins by the microflora occurs to a much more limited extent than with other flavonoids Read more...Bioavailability and bioefficacy of polyphenols in humans

Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits.

From that study abstract:

Anthocyanins are colored water-soluble pigments belonging to the phenolic group. The pigments are in glycosylated forms. Anthocyanins responsible for the colors, red, purple, and blue, are in fruits and vegetables. Berries, currants, grapes, and some tropical fruits have high anthocyanins content. Red to purplish blue-colored leafy vegetables, grains, roots, and tubers are the edible vegetables that contain a high level of anthocyanins. Among the anthocyanin pigments, cyanidin-3-glucoside is the major anthocyanin found in most of the plants.

Besides the use of anthocyanidins and anthocyanins as natural dyes, these colored pigments are potential pharmaceutical ingredients that give various beneficial health effects. Scientific studies, such as cell culture studies, animal models, and human clinical trials, show that anthocyanidins and anthocyanins possess antioxidative and antimicrobial activities, improve visual and neurological health, and protect against various non-communicable diseases. These studies confer the health effects of anthocyanidins and anthocyanins, which are due to their potent antioxidant properties. Different mechanisms and pathways are involved in the protective effects, including free-radical scavenging pathway, cyclooxygenase pathway, mitogen-activated protein kinase pathway, and inflammatory cytokines signaling.

Note that all these molecules are water soluble, meaning if you’re dehydrated or don’t have good cellular hydration metabolism in place, your body won’t be able to distribute these molecules to where they’re needed. Proper hydration is critical to the distribution of these functional molecules throughout your body. Here is an interview with Energized Health founders, John and Chelsea Jubilee, who are experts in cellular hydration and have a health coaching program that teaches people how to dramatically improve intracellular hydration. You can see that video interview at this link.

List of Anthocyanins and anthocyanidins in Fruit

Acai berry (Euterpe oleracea Martius) – whole fruit [43]

cya-3-glu, cyan-3-rut, del-3-gal, del-3-glu, del-3-rut, peo-3-glu

Berry (Berberis lycium Royle) – whole fruit [44]

cya-3,5-dihex, cya-3-gal, cya-3-glu, cya-3-lat, cya-3-rut, del-3-glu, mal-3,5-dihex, pel-3,5-diglu, pel-3-pentoxilhex, pel-3-rut, pel-hex, peo-3-rut

Bilberry (Vaccinium myrtillus L.) – whole fruit [45]

cy-3-ara, cya-3-gal, cya-3-glu, del-3-ara, del-3-glu, del-3-gal, mal-3-ara, mal-3-gal, mal-3-glu, peo-3-ara, peo-3-gal, peo-3-glu, pet-3-ara, pet-3-gal, pet-3-glu

Blackberry (Rubus fruticosus L.) – whole fruit [46,47]

cya-3-glu, cya-3-rutl del, mal, pel, pel-3-glu, peo

Blackcurrant (Ribes nigrum L.) – whole fruit [46]

cya-3-glu, cya-3-rut, del-3-glu, del-3-rut

Blueberry (V. corymbosum L.) – whole fruit [46]

cya-3-ara, cya-3-gal, cya-3-glu, del-3-ara, del-3-gal, del-3-glu, mal-3-ara, mal-3-gal, mal-3-glu, peo-3-gal, peo-3-glu, pet-3-ara, pet-3-gal, pet-3-glu

…. the list continues at: https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5613902/

Articles/Studies

Cancer

Cardiovascular

Cognitive

Anthocyanin intake is associated with improved memory in older adults with mild cognitive impairment.

Diabetes

Preventive and Therapeutic Potentials of Anthocyanins in Diabetes and Associated Complications.

Hepatoprotective

Immune System Effects

Dietary anthocyanins balance immune signs in osteoarthritis and obesity.

Insulin

Insulin secretion by bioactive anthocyanins and anthocyanidins present in fruits.