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Have you ever thought that those colorful fruits and vegetables that often appear in our lives are actually the patron saints of our bodies? We all know that anthocyanins are beneficial to the body, especially for the prevention of cardiovascular and cerebrovascular diseases. But where can you get these precious anthocyanins?
Anthocyanins, this term has been mentioned more and more in recent years, it has a non-negligible benefit to cardiovascular and cerebrovascular diseases, but the problem is that although everyone knows that anthocyanins are very useful, many people do not know how to increase the intake of anthocyanins in their daily diet.
Cardiovascular and cerebrovascular diseases are one of the leading causes of death worldwide, and in the fast-paced urban life, problems such as high blood pressure and hyperlipidemia are becoming more and more common, and the prevalence of these diseases makes us have to take our daily diet and lifestyle habits seriously.
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Now, let's take a look at how the average family treats this problem, where the intake of vegetables and fruits is far from enough, let alone the anthocyanin-rich part.
This is not only a matter of insufficient information, but also related to the availability of anthocyanin foods on the market, and although anthocyanin supplements are available, many people tend to get their desired nutrients through natural foods, which are safer and have fewer side effects.
Considering the role of anthocyanins in the prevention of cardiovascular and cerebrovascular diseases, some experts recommend increasing the intake of certain foods, however, in practice, many people still feel confused, they do not know which foods are high in anthocyanins, and do not understand how to balance the daily diet to ensure adequate anthocyanin intake.
Some people think that only expensive imported fruits are rich in anthocyanins, which is not entirely true, and many locally available vegetables and fruits, such as blueberries, blackberries and purple cabbage, are also rich in anthocyanins.
In response, we can start with public health education to raise awareness of anthocyanins and other key nutrients. This is not just a matter of one individual, but the direction in which society as a whole should work together, and through extensive educational activities, we can help people better understand the importance of anthocyanins and how to improve their health through their daily diet.
In the long run, increasing anthocyanin intake is a gradual process that requires continuous learning and adaptation, but it is all worth it for the sake of our health and that of our families, and the key to solving this problem is to educate and improve food sources while raising awareness of the importance of healthy eating.
Anthocyanins' role in improving vascular health is not limited to their antioxidant effects, anthocyanins also enhance the elasticity of blood vessels, preventing arteriosclerosis by reducing the inflammatory response in blood vessels.
Arteriosclerosis is an important cause of cardiovascular and cerebrovascular diseases, which thickens the walls of blood vessels and narrows the lumen of blood vessels, thereby increasing the risk of heart disease and stroke.
In diabetic population, the benefits of anthocyanins are also very significant, diabetic patients often face complications caused by high blood sugar, such as retinopathy, kidney disease, etc., anthocyanins can reduce the incidence of these complications through their anti-inflammatory and antioxidant effects.
For example, anthocyanins can help prevent diabetic retinopathy by protecting cells in the eye from excessive glucose, which is a great natural adjunctive treatment option for people who need to manage their blood sugar levels for the long term.
Anthocyanins can form complexes with metal ions in the body such as iron and copper, reducing the harmful reactions of these metal ions in the body, and anthocyanins can also affect a variety of cell signaling pathways, thereby exerting anti-inflammatory effects.
Anthocyanins are able to inhibit the growth of certain types of cancer cells and may even help stop the metastatic process of cancer, possibly through mechanisms that affect the cell cycle, promote apoptosis of cancer cells, and inhibit the spread of cancer cells.
Anthocyanins are more than just a simple antioxidant, they play a multifaceted role in maintaining overall health, from preventing cardiovascular and cerebrovascular diseases to improving brain health to possible anti-cancer effects.
If you want to prevent cardiovascular and cerebrovascular diseases, then you should indeed pay more attention to some foods rich in anthocyanins. Usually we recommend berries like blueberries and blackberries, but in addition to these common choices, there are actually some other foods that are also good sources of anthocyanins and may not be common on your dinner table.
The color of black rice comes from its rich anthocyanin content, a natural pigment that not only makes black rice look attractive, but also brings many benefits to our health.
The anthocyanins in black rice help reduce inflammation, improve heart function, reduce the risk of cardiovascular and cerebrovascular diseases, and more importantly, black rice is also a whole grain, which retains more fiber and nutrients than refined white rice.
Purple cabbage is not only bright and attractive, it is also very nutritious, it contains a lot of vitamin C and vitamin K, as well as rich anthocyanins, which help prevent arteriosclerosis and reduce the risk of cardiovascular and cerebrovascular diseases.
When discussing these foods, we also need to take into account the way they are cooked, in order to maximize the nutritional value of anthocyanins, it is best to choose steaming or low-temperature cooking, red cabbage can be made into a salad or lightly sautéed, while black rice and purple potatoes can be simply steamed and eaten with some seasonings.
Not only does this diversity add color and flavor to our daily diet, but it also helps us get anthocyanins directly from our food in a way that is more natural and effective than supplementation, and encouraging people to try these foods that may not be as common is part of our efforts as medical professionals to promote diversity in healthy eating.
By incorporating these anthocyanin-rich foods into our daily diet, we can not only help prevent cardiovascular and cerebrovascular diseases, but also improve the overall quality of our diet and increase the diversity of nutrients, which has a profound impact on improving public health awareness and behavior.
What do you think about anthocyanins? Welcome to discuss in the comment area!
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[1] Wei Yuchen, Li Hanning, Xiao Rong, et al. Meta-analysis of proanthocyanidins reducing the risk of cardiovascular disease[J].Chinese Journal of Nutrition,2022,44(06):534-543.)