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Top 10 Fruits and Vegetables Containing Anthocyanin

by Dr. M Azeez on July 07, 2020

Here are the top 10 fruits and vegetables that contain anthocyanin:

1

2 Haskap Berries
3 Elderberries
4 Purple Barley
5 Purple Sweet Potatoes
6 Eggplants
7 Purple Cauliflower
8 Purple Carrots
9 Passion Fruit
10 Purple Asparagus
 

 

Before we get into the list of fruits and veggies that have anthocyanin, it's important to first define what anthocyanin is. 

Anthocyanin is a type of flavonoid – a compound that possesses antioxidant properties. Anthocyanin is a pigment that is found in the red, purple, and blue parts of plants and gives them their color. 

One of the main health benefits of eating fruits and vegetables that contain anthocyanins, which has numerous health benefits for us. Some of its health benefits include: 

  • Boosting your immune system
  • Improved cognitive ability
  • Improved vision

There are much more health benefits of anthocyanin. We covered it extensively in our recent post, top 10 health benefits of anthocyanin supplements.

So, What Fruits and Vegetables contain Anthocyanin?

 

1- Haskap Berries

Haskap berries is a potent source of anthocyanin. Haskap berries owe their color because of the presence of anthocyanin compounds. These antioxidants give haskap berries their exceptional properties.

Some of the health benefits of haskap berries include:

  • Curing inflammation
  • Protecting the health of eyes and vision
  • Treatment for cancer
  • A shield against cardiovascular diseases
  • A remedy for high blood pressure
  • Maintaining brain health
  • Relieving diabetic symptoms
  • Urinary tract infections.

On average, among all the berries, haskap berries contain high levels of anthocyanin, even more than tea, coffee, red wine, and five times more as compared to the blueberries. That makes these berries a superfood.

 

HaskaPower Immunity and Immunity Plus supplements are both made from haskap berries. If you dont have immediate access to buy haskap berries, both of these supplements include the anthocyanin you need to boost your immune system and overall health. 

 

2- Blackberries

Blackberries are the most known berries that everyone loves to have. Packed with nutrients, essential vitamins, and minerals, these berries contain an additional ingredient and that is an anthocyanin that gives these berries their peculiar color.

These berries have quite high anthocyanin levels and that is why it offers maximum antioxidant benefits. Blackberries prevent cell decay and organ damage – one of the many deteriorations that our body is supposed to bear.

Blackberries are also rich in other nutrients such as Vitamin C, folate, magnesium, potassium, manganese, and fiber. All these benefits make blackberries nutrition-packed food.

If you don't have access or time to eat blackberries for their high levels of anthocyanin, check out HaskaPower Immunity and Immunity Plus. Both supplements contain anthocyanin and other nutrients to boost your immune system. 

3- Elderberries

Elderberries contain anthocyanin and owe their antioxidant properties because of this flavonoid. Elderberries help in

  • Treating the common cold and flu symptoms
  • Good for heart health
  • Improve blood sugar levels
  • Boost your immune system
  • Reduces uric acid levels;
  • Promotes a healthy, clear and natural skin
  • Acts as a pain killers; best suited for weight loss; fight cancers, bacteria, microbes and viruses; and possess effective antidepressant properties.

Elderberry is a natural power packed medicine. Most of the above-mentioned health benefits come from the ability of elderberries to neutralize free radicals and these elderberries can do because they contain anthocyanin.

 

4- Purple Barley

Barley is a grain that comes in a variety of colors. These include black, blue, yellow, and purple. The purple barley owes its purple color to the presence of anthocyanin. It is loaded with nutrients such as fiber, manganese, magnesium, iron, and selenium. But the most important ingredient is the anthocyanin that offers antioxidant properties to the purple barley. It promotes digestive health, reduces the risk of heart attack, and boosts human immunity.

 

5- Purple Sweet Potatoes

Purple sweet potatoes are nutritious. They are packed with anthocyanin compounds that give them their unique purple color. Anthocyanin gives sweet potatoes the power to neutralize free radicals thereby reducing the damage to the organs and the skin. They contain other essential nutrients such as:

  • Vitamin C,
  • Vitamin B,
  • Provitamin A

that give added benefits to purple sweet potatoes. They possess anti-inflammatory properties and protect against obesity and cancer particularly colon cancer.

 

6- Eggplants

The purple skin surrounding eggplants owe their coloring and properties to the anthocyanin compound that they are packed with. Eggplants are high in antioxidant and that is why they are essential for the health and strength of bones and metabolism. The peel of eggplant contains concentrated anthocyanin that is another source of antioxidants. The peel offers anti-inflammatory and gives cardiovascular strength.

 

7- Purple Cauliflower

Unlike white cauliflower, purple cauliflower contains anthocyanin. The compound gives various properties to this vegetable. It provides similar anti-inflammatory properties and protection against cancer from free radicals. This vegetable has the potential to save the body from heart attacks and gives longevity to the organs of the body.

 

8- Purple Carrots

Purple carrota are another vegetable with anthocyanin. The different and unusual color of these carrots is because they contain high amounts of anthocyanin which is absent in normal carrots. These carrots also contain a wide range of other antioxidant polyphenols. They offer somewhat the same properties that other anthocyanin containing supplements offer and these include lower rates of heart diseases and compounds to fight obesity and diabetes.

 

9- Passion Fruit

Passion fruit grows on a tropical vine and is very delicious. A fully ripened passion fruit has a yellow or purple peel that is wrapped around a sweet and soft flesh filled with crunchy seeds. The fruit contains a special polyphenol antioxidant and it offers exceptional health benefits. Passion fruit is especially beneficial for the skin.

 

10- Purple Asparagus

We all have seen green asparagus but there is a purple one as well that contains anthocyanin. The purple color is because of the presence of anthocyanin in purple asparagus. This anthocyanin gives additional antioxidant properties to purple asparagus in comparison to the green one. It is also a great source of vitamins, minerals, and other potent compounds. Purple asparagus protects the health of the human heart and gives cancer-fighting abilities to the body.

 

Final Thoughts

Anthocyanin is a very important compound that gives health and longevity to the body. It performs so many functions in the body that it is very difficult to keep track of all of its functions. It can be visibly seen what vegetables contain anthocyanin because of its ability to give a specific color to the vegetable. It is present in most of the berries and most people are fond of taking berries in the morning and because of the presence of anthocyanin in these berries, their breakfast becomes super healthy. The free radical damage must be neutralized and no other compound performs this function more appropriately than anthocyanin.

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