Flavonoid phytochemicals are predominantly found in foods/beverages, including teas, honey, wines, fruits, vegetables, nuts, olive oil and cocoa. Read more about anthocyanins and its health benefits here.
Which foods are high in anthocyanins? The best way to obtain anthocyanin is to eat foods that are red, blue, purple, violet and orange (or some combination of these colours).
The top anthocyanin foods include:
- Berries, especially blackcurrants, elderberries, cranberries, tart cherry juice, blueberries, black raspberries, blackberries and strawberries. The freshly squeezed juices of these fruits are also a source. Certain “superfood” berries also contain anthocyanin, including elderberry, hawthorn berry, loganberry and açai berry.
- Red and purple grapes, especially Concord grapes.
- Pomegranate (including the juice)
- Red wine
- Eggplants (especially the purple type, as opposed to white)
- Black plums
- Blood oranges
- Red cabbage
- Red onion
- Purple sweet potatoes
- Blue corn
- Purple and black carrots
- Edible flowers and herbs, including purple mint, purple passion flower, purple sage, common violet and lavender
- Certain types of apples, such as red delicious
The exact amount of anthocyanin found in these foods can vary greatly depending on variables like where and how the food is grown, whether it’s organic or not, and how fresh it is when eaten.
*This blog has been adapted from Mindful Blog – Drink Arepa.