Anthocyans for cardiovascular health

In no of the two study groups were reported to unwanted interactions.

practice implications

Several studies have shown that anthocyanes protect against atherosclerosis. ^{1 more generally show evidence that the consumption of anthocyans with high cholesterol, obesity and/or inflammatory diseases can benefit. Reduce inflammatory markers and improve the endothelial function.}

eat the rainbow of the natural colors "or" Your plate is like the palate of an artist that it should have a variety of colors "are simple ways to put the data into practice.

anthocyane are a kind of flavonoid, and all flavonoids are phenolic compounds (ie polyphenols). Like many flavonoids, anthocyans give a variety of plants the characteristic color. Anthocyanin pigments usually range from blue to red, which explains why many fruits, vegetables and flowers with high anthocyanism appear violet. Some of these foods are eggplants, blueberries, blackberries, cherries, purple kohlrabi, violet leaves and beets. According to a review of anthocyanes in nature from 2017, there are at least "600 different naturally occurring anthocyans, which are widespread in at least 27 families, 73 genera and countless species".

It is possible to recommend an anthocyanine preparation patients, but the question would be: Why? In view of the abundance of blue/purple/red vegetable foods, every patient can certainly find anthocyan -rich foods that he likes. Of course, in addition to anthocyanes, thousands of other phytochemicals also contain full value food sources, which we still have to encapsulate in our reductionist pursuit of health. Many of these secondary plant substances are considered synergistic, which makes the consumption of entire plants even more attractive.

In the current study, 320 mg of anthocyanes were only used for 24 weeks, with measurable benefits for cholesterol and inflammatory markers. If we recommend full value sources, how do we find out a daily dose of 320 mg? Is that a portion of blueberries or a bucket?

A look at the database of the United States (USDA) database on the flavonoid content of food is revealing. ^{10 It contains data on 6 anthocyans: cyanidine, dolphinidine, malvidin, pelargonidine, peonidine and petunidine. The database uses a uniform 100 g portion for all anthocyan quantities, which makes comparisons relatively easy. If you look at ACAI berries, there are three categories: purple, fresh; Lila, frozen; And white, frozen. Fresh violet acai berries contain 53.64 mg anthocyan, frozen violet acai berries 61.94 mg and white 0.48 mg. This tells us that, as expected, anthocyane is the purple in violet acai berries and that freezing may somehow increase their concentration (possibly by reducing the water content).}

While Acai has become popular, berries that grow much closer to home can provide higher concentrations of anthocyans. Some examples (values ​​are approximate) include blueberries, raw (160 mg); Cranberries, raw (100 mg); and blackberries, raw (100 mg). Other foods include concord grapes, raw (125 mg); Red wine, Syrah or Shiraz (140 mg), Radicchio, Roh (127 mg anthocyane per 100 g) and aubergine, raw (86 mg).

An important indication is that cooking reduces the anthocyan concentration. Red cabbage is a good example of this. According to the USDA database, raw red cabbage contains 210 mg anthocyane per 100 gram portion. As soon as it is cooked, it has only 40 mg per 100 grams.

Of course, 100 grams are a standardized amount that is used in the database and cannot be related to portions in a meal. In order to estimate this, a cup of blueberries weighs about 150 grams. In view of the high concentrations of anthocyans in different foods and the fact that the study showed a measurable benefit at 320 mg, there is no reason to pursue this precisely. The simplest means of ensuring that people consume enough anthocyanes is to promote the consumption of blue/purple/red foods for most meals and/or snacks. In this way, 320 mg should be easily reached per day.

"Eat the rainbow of the natural colors" or "Your plate is like the palate of an artist that it should have a variety of colors" are simple ways to put the data into practice.

My personal favorite way to describe which foods are rich in anthocyanes can be explained: “If it is blue, purple or red and appears in nature, it is probably rich in anthocyans. And the worse the given food is pushing a shirt, the higher the concentration.” Anthocyans are pigments, so it is inspiring for many to remember patients that the color and the nutrient are one and the same.