Have you ever wondered why blueberries, blackberries or red cabbage have such a deep, rich color? It's all about natural pigments – anthocyanins. And, as the analysis of numerous scientific papers conducted by scientists from the Nicolaus Copernicus University in Poland shows, these substances are real helpers for our health. Their work was published in the authoritative journal Nutrients.
How do purple foods help our body?
After an intense workout or just a stressful day, the body experiences microinflammation and oxidative stress, processes that can be compared to the “rusting” of cells. These are the ones that cause muscle pain and fatigue. According to the review article, anthocyanins act as a rapid response team that helps the body on several levels:
- Extinguish inflammation: They extinguish these microscopic “fires” in cells, promoting faster recovery.
- Fight oxidative stress: As powerful antioxidants, they neutralize harmful molecules, protecting cells from damage.
- Strengthens the heart and blood vessels: Their positive effect extends to the main “transport system” of our body, working in the long term.
At the cellular level, anthocyanins affect special “command centers,” helping the body switch from “alarm” mode to “recovery and defense” mode. Evidence suggests that regular consumption of foods rich in these compounds may contribute to faster adaptation to physical exertion and strengthen immunity.
A little trick for maximum benefit
There is one caveat: our bodies don’t absorb anthocyanins very efficiently—only about 2% of the amount consumed reaches its target. But there is a simple life hack: combine purple foods with sources of vitamin C. For example, season a red cabbage salad with lemon juice or add kiwi slices to your morning oatmeal with blueberries. Vitamin C works like a key, helping the body absorb more of these nutrients.
Conclusion: A simple step towards health
The review authors emphasize that adding purple vegetables and berries to your diet is a simple, tasty and safe way to support your health, increase endurance and slow down the aging process. Although research in this area is very promising, scientists continue to study all the mechanisms of action of anthocyanins in order to make even more accurate recommendations in the future. In the meantime, a handful of fresh berries or a portion of a bright salad will definitely not hurt.
Джерело: ukr.media
