Among all berries, blueberries and blackcurrants are especially rich in anthocyanins. Other great sources include elderberries, cranberries, raspberries, blackberries, strawberries, and their freshly squeezed juices.
2. Cherries:
The darker the cherry, the more anthocyanins it contains. Tart cherries, in particular, have been studied for their ability to relieve inflammation, osteoarthritis symptoms, and post-exercise soreness.
3. Eggplant:
The deep purple skin of eggplants is packed with anthocyanins. For maximum benefit, do not peel the eggplant, as most of these compounds are found in the skin.
4. Pomegranate:
Pomegranates owe their rich red hue to anthocyanins. They also provide fiber, vitamins A, C, and E, and tannins—another class of protective plant compounds.
5. Purple Sweet Potatoes:
Popular in Okinawa (home to some of the world’s longest-living people), purple sweet potatoes are rich in anthocyanins and believed to contribute to healthy aging and longevity.
6. Beets:
Although beets contain betalains, not anthocyanins, they still offer similar antioxidant and anti-inflammatory properties. They’re also rich in fiber, folate, and nitrates.
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7. Black Rice:
Also known as “forbidden rice,” black rice contains six times more antioxidants than white or brown rice. Just one tablespoon of black rice bran has the anthocyanin power of a tablespoon of fresh blueberries.
8. Purple Grapes:
In addition to anthocyanins, purple grapes are rich in resveratrol, a compound linked to heart health and inflammation reduction. Red wine made from these grapes is also a known source—when consumed in moderation.
9. Purple Asparagus:
Purple asparagus is not only colorful but also rich in anthocyanins and essential nutrients. It’s a smart addition to a balanced diet.
10. Plums:
The deeper and darker the plum’s skin, the higher its anthocyanin content. Plums also provide fiber, vitamin C, and other nutrients that support digestive and immune health.
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