Anthocyanins, the vibrant pigments responsible for the hues of blue, purple, and red in certain fruits and vegetables (plums, blueberries, blackberries, purple corn and blackcurrants), have emerged as potent compounds with the potential to counteract the aging process.
Anthocyanits for Anti Aging
According to scientific studies Anthocyanins have antioxidation, anti-inflammation and antiglycation effects.
Anthocyanits could also protect skin from “sun ageing”: sun is one of important factors of skin ageing as it destroys collagen and promotes wrinkles building.
Antioxidant Guardians of Youth: Anthocyanins shine as potent antioxidants, neutralizing harmful free radicals that contribute to oxidative stress – a major driver of cellular damage and aging. Their ability to scavenge free radicals helps safeguard cellular integrity and reduces the risk of chronic diseases associated with aging.
Scientific Reference: Ghosh, D., Konishi, T., & Anthocyanins: A comprehensive review of their chemical properties and health effects. Food & Function, 6(5), 1808-1825.
Inflammation Taming for Youthful Vigor. Chronic inflammation is closely linked to the aging process and age-related diseases. Anthocyanins exhibit anti-inflammatory effects by inhibiting pro-inflammatory enzymes and cytokines. This ability to quell inflammation supports overall health and can potentially contribute to slowing down the aging process.
Scientific Reference: Ghosh, D., & Scheepens, A. (2009). Vascular action of polyphenols. Molecular Nutrition & Food Research, 53(3), 322-331.
Collagen Support for Skin Resilience: Collagen is the structural protein responsible for maintaining skin’s elasticity and firmness. Anthocyanins are thought to stimulate collagen production, promoting youthful skin by reducing the appearance of fine lines and wrinkles. This collagen-boosting effect adds another layer to anthocyanins’ anti-aging potential.
Scientific Reference: Park, S. I., Kwon, Y. I., & Vattem, D. A. (2005). Effect of genotype and environmental conditions on the antioxidant properties of dark blue fruits in Maqui Berry (Aristotelia chilensis). Journal of Agricultural and Food Chemistry, 53(6), 2113-2120.
Brain Health and Cognitive Resilience: Anthocyanins’ benefits extend to the brain. Their antioxidative and anti-inflammatory properties have been linked to cognitive health. Research suggests that anthocyanins may support brain function, memory, and possibly delay cognitive decline associated with aging.
Scientific Reference: Spencer, J. P., & Vauzour, D. (2010). Neuroinflammation: Modulation by flavonoids and mechanisms of action. Molecular Aspects of Medicine, 31(6), 506-526.
Which foods contain the most Anthocyanits?
Following foods contain the most of this anti-aging phytochemical:
- Mulberries: 1.4–704 mg
- Black chokeberries: 46–558 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
1. Acai Berries or Pulver, Bluberries, Aronia frozen or pulver
2. Plant milk
3. Banana and apple
1. Anti-aging effects of the fermented anthocyanin extracts of purple sweet potato on Caenorhabditis elegans
2. Source: Taylor C. Wallace and M. Monica Giusti, Anthocyanins in Health and Disease, Edition: 1, Chapter: Role of Anthocyanins in Skin Aging and UV Induced Skin Damage, Publisher: CRC Press 2013, pp.307-316