The Colorful Truth about Anthocyanins
From Juice Plus+ July 2017 Newsletter
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by Vicki Shanta Retelny, RDN, LDN – Published: 11/01/2016
http://www.foodandnutrition.org/November-December-2016/The-Colorful-Truth-about-Anthocyanins/
The plant kingdom boasts an arsenal of protective, naturally occurring chemical
compounds that not only guard plants against foreign invaders and disease, but also
benefit human health when eaten. One of the main types of plant compounds is
anthocyanins, which are members of a group of phytochemicals called flavonoids.
More than 600 structurally different anthocyanins have been found in nature. Bestknown
for the colorful pigments — including orange, red, purple and blue — they
give fruits and vegetables, anthocyanins are revered for their potential ability to
protect cells from free radical damage. However, research reveals anthocyanins
also may help fend off an array of chronic diseases, such as cardiovascular
disease and certain cancers.
Studying anthocyanins is challenging because it is difficult to isolate individual
components. These complex “bioflavonoid” compounds work synergistically with other
phytochemicals and nutrients to benefit human health. For example, when you eat a
blueberry or sip a glass of red wine or green tea, you consume a complex mixture of
flavonoid components. Research suggests anthocyanin activity is more effective when
delivered in this type of mixture. However, what happens to anthocyanins after they are
consumed and metabolized is somewhat of a mystery.
In recent years, methods to determine antioxidant activity in the cells have become
more sophisticated; research has shown anthocyanins follow a different path than
other flavonoids. Anthocyanins activate several signaling pathways, as well as
crucial cellular processes that may fend off diseases and aid in health
maintenance. These powerful pigments are consumed from a variety of plants;
according to the U.S. Department of Agriculture’s Database on the Flavonoid Content
of Selected Foods, the anthocyanincontaining foods consumed most are blueberries,
strawberries, cherries, pears, red cabbage, cranberries, plums, raspberries and black
beans.
Nutrients Frozen in Time
Because phytochemicals, such as anthocyanins, can degrade quickly, their potency is
short-lived; therefore, steps must be taken to extend their viability from harvest to
consumption. Research has found freezing fruits and vegetables can maximize their
nutrient retention.
A recent study conducted at the University of California-Davis, with the Frozen Food
Foundation, evaluated the nutrient content of eight frozen and fresh fruits and
vegetables: blueberries, strawberries, carrots, corn, broccoli, green beans, green peas
and spinach. Researchers examined the nutrient content of each under the following
conditions: frozen — analyzed within 24 hours of harvest and then after 10 and 90 days
in the freezer; fresh — analyzed at the time of harvest and after three and 10 days in
the refrigerator. The results showed vitamins, minerals and dietary fiber content, as well
as total phenolics, or organic compounds such as anthocyanins, were well-conserved
in frozen fruits and vegetables compared to fresh.
Since colorful fruits and vegetables are packed with beneficial anthocyanins, among
other phytochemicals, consuming a variety of them is the best way to reap their
nutritional benefits. According to data from the National Health and Nutrition
Examination (NHANES 2007-2010), Americans in every age group are not eating
enough colorful fruits and vegetables to meet the recommendations of the 2015-2020
Dietary Guidelines for Americans. For adults, that is at least 2½ cups of vegetables and
2 cups of fruit per day for a 2,000-calorie healthy eating pattern.
Whole foods — not dietary supplements with isolated anthocyanin compounds —
are linked to reduced risk of chronic diseases. Balanced, nutrient-dense foods
with a myriad of natural plant compounds, vitamins, minerals and dietary fiber
offer an optimal health advantage.
Where do anthocyanins fit in the flavonoid family?
There are five “subclasses” of flavonoids, each with unique plant compounds and
beneficial effects. These are commonly consumed food sources of each type:
Flavonols: black tea, onions, apples
Flavan-3-ols: bananas, blueberries, peaches
Flavones: parsley, peppers, celery
Flavanones: oranges, lemons, tomatoes
Anthocyanins: blueberries, strawberries, cherries
Vicki Shanta Retelny, RDN, LDN, is a Chicago-based Stone Soup blogger and author of simplecravingsrealfood.com