Anthocyanins are flavonoid compounds found in plants, fruits, and vegetables and they can act as antioxidants. These compounds provide red, blue, and purple colours to fruits, vegetables, and even flowers. They do more than just make these foods look pretty - they also have a lot of health benefits, too!
If you’ve never heard of anthocyanins before, you’re not alone! Anthocyanins have only recently started gaining popularity as researchers try to figure out what health benefits these interesting molecules provide. So far, the research behind anthocyanins indicates that they may help support various aspects of our health. Some potential benefits include providing antioxidant, cardiovascular, and gut health support, although these are only a few examples of the many incredible properties of these compounds.
How do I get more of these compounds into my diet...? These fruits and vegetables typically contain the highest amount of anthocyanins:
Mulberries: 1.4–704 mg
Black Chokeberries: 1.4–558 mg
Black elderberries: 17–463 mg
Black currants: 25–305 mg
Sweet cherries: 7–143 mg
Blackberries: 10–139 mg
Lingonberries: 4–49 mg
Strawberries: 4–48 mg
Sour cherries: 3–44 mg
Red raspberries: 5–38 mg
Black grapes: 3–39 mg
Plums: 5–34 mg
Blueberries: 11–26 mg
Black beans: 1–15 mg
Red currants: 2–11 mg
Red wine: 4–10 mg
Red onions: 7 mg
The anthocyanin content of these foods varies so widely because growing area, climate, season, light exposure, harvest time, and storing temperature all affect antioxidant content (6Trusted Source).
Amounts also depend on whether foods are fresh, frozen, or dried — the last of which typically has the lowest anthocyanin content (7Trusted Source).
To maximize your intake of anthocyanins from these foods, eat them raw and at their ripest if possible.
Source https://www.healthline.com/nutrition/anthocyanin
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