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June 13, 2018 • Healthy Eating & Nutrition

Foods Highest in Anthocyanins (In Order from Most to Least)

Anthocyanins are plant pigments that exhibit show-stopping antioxidant and anti-inflammatory power.  Here is the list of foods that offers the highest concentration of anthocyanins per serving.  For best results, include these foods in your diet regularly.

raspberries and blue berries

    • Black raspberries
    • Black currants
    • Blueberries
    • Blackberries
    • Red cabbage
    • Black plums
    • Red radish
    • Red raspberries

Breathe Easier with These Fruits and Veggies – Literally!

Because past studies have indicated that anthocyanins may offer unique benefits for the lungs, John’s Hopkins scientists decided to investigate further. Anthocyanins are exceedingly potent antioxidant and anti-inflammatory compounds that provide brilliant purple/bluish hues to plant-based foods.

For this study, 463 adults had their diets and lung function carefully assessed in 2002 and then again in 2012. Researchers then grouped the study subjects into quartiles based on their dietary intakes of foods high in anthocyanin pigments. Relative to study subjects reporting the lowest intakes of anthocyanin foods, those consuming the most (the upper quartile) experienced significantly less decline in their lung function over the 10- year study period.

Lung function naturally diminishes as we age, so it is encouraging that certain foods may help us maintain a healthier respiratory status.

(American Thoracic Society. (2018, May 21).

Flavonoids may slow lung function decline due to aging. ScienceDaily. Retrieved June 11, 2018 from www.sciencedaily.com/releases/2018/05/180521131841.htm)

 

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