If an apple a day keeps the doctor away, imagine what more red and blue fruit and veg could do for your health.
There is huge evidence on the health benefits of a high intake of fruits and vegetables and the correlation with lower incidence of chronic disease. This evidence has long shaped global dietary guidelines, which now recommend consuming 400g or 5-10 servings of fruit and vegetables every day (World Health Organisation, 2004).
It is becoming apparent that some of the greatest health benefits are from anthocyanins, plant chemicals that provide the red and blue colour in a variety of fruit and veg.
Surely it’s no coincidence that many non-communicable diseases, such as heart disease, diabetes and cancer are more prevalent and seem to be increasing in many Western countries like the USA, Australia, New Zealand where the intake of colourful fruit and vegetables is dropping! In the US for example, daily anthocyanin intake has dropped from 180-215mg/day a few decades ago, to just 12.5mg/day.
By comparison, current anthocyanin intake in Italy is around 54.5mg a day; perhaps another argument for leaning toward a Mediterranean diet.
It’s in the antioxidants. The antioxidant properties of anthocyanins destroy substances called free radicals. Free radicals are a by-products from pollution, alcohol, cigarette smoking and sunlight.
Anthocyanin consumption has been shown to:
• lower blood pressure in those with hypertension,
• reduce cholesterol and plaque formation in the arteries,
• improve speech and memory in those over 70 years
There is also some evidence that it may reverse drug resistance and increase tumor sensitivity to chemotherapy.
Not only can anthocyanins help your wellness, they come in the most delicious berries. You can boost your daily intake with a handful of cherries, a blueberry pie or just grab a health shot like SHOJO – the handy functional tonics include so many super fruits; Goji berries, cherries, blueberries, blackberries, raspberries.
In a Blender/Nutribullet add:
Drink and enjoy 🙂
Carolyn Lister. Antioxidants – A Health Revolution (2003), NZ Institute for Crop, 2003
Wallace TC & Giusti MM. Anthocyanins in Health & Disease. CRC Press 2014
Mattioli R, Francioso A, Mosca L, Silva P. Anthocyanins: A Comprehensive Review of Their Chemical Properties and Health Effects on Cardiovascular and Neurodegenerative Diseases. Molecules. 2020 Aug 21;25(17):3809. doi: 10.3390/molecules25173809. PMID: 32825684; PMCID: PMC7504512.
Lin BW, Gong CC, Song HF, Cui YY. Effects of anthocyanins on the prevention and treatment of cancer. Br J Pharmacol. 2017 Jun;174(11):1226-1243. doi: 10.1111/bph.13627. Epub 2016 Oct 25. PMID: 27646173; PMCID: PMC5429338.
18 October 2022
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