Anthocyanins protect the eyes, nourish the brain and control blood sugar! Avoid nutrient loss by paying attention to these 4 points

Anthocyanins are hot! Many people who love beauty drink a bottle of berry drink every day to keep their skin firm and white; those who are trying to lose weight and control their diet will also supplement with cranberries and blueberries to improve their weight loss efficiency; when they stare at the computer all day at work and their eyes become blurry and unclear in the afternoon, most of the eye protection drinks at hand will add black currant. These foods have one thing in common, which is that they are rich in "anthocyanins"!

What is the magic of anthocyanins? Why are they indispensable for weight loss, beauty and eye protection? In fact, in addition to its strong antioxidant capacity, anthocyanins are also helpful in stabilizing blood sugar, maintaining eyesight, and even maintaining brain function. But how can we take anthocyanins to achieve the highest CP value?

Four advantages of anthocyanins

Advantage 1: Weight loss and stable blood sugar

Modern people sit for long periods of time and do little exercise, and their diets become more refined, resulting in an increasing number of people becoming obese and suffering from metabolic syndrome. Abnormal blood sugar and blood lipids can easily lead to obesity, and anthocyanins can help inhibit the rise in blood sugar, promote insulin sensitivity, and help increase insulin secretion, which is helpful for both stabilizing blood sugar and preventing obesity.

In terms of preventing obesity, a study published by Tsuda et al. in the journal Nutrition in 2003 pointed out that supplementing mice fed a high-fat diet with anthocyanin powder helped inhibit weight gain and fat accumulation, but there was no consensus on the dosage of anthocyanin powder.

Advantage 2: Maintain cardiovascular health

In recent years, studies have shown that consuming sufficient foods rich in anthocyanins, such as black currants, bilberries, and blueberries, can lower the body's bad cholesterol (LDL-cholesterol) and promote the antioxidant capacity of plasma. In addition, anthocyanins can also inhibit pro-inflammatory factors (TNF-α) and inhibit inflammatory responses.

Various studies have shown that the intake of anthocyanins does have positive benefits on the cardiovascular system, and adequate intake of berries rich in anthocyanins can also reduce the risk of cardiovascular disease.

Advantage 3: Improve night vision

Anthocyanins can play a good antioxidant role in the macular tissue of the retina, which can prevent cataracts and macular degeneration. Anthocyanins can promote the growth of the eye's photosensitive substance "rhodopsin", which can increase our sensitivity to light, make images clearer, and improve dark vision, so that we can see clearly at night.

Advantage 4: Maintain brain function

As we age, brain function gradually declines. Anthocyanins can prevent neurodegenerative diseases and brain aging by inhibiting neuroinflammation and cell apoptosis. They also help maintain brain nerve conduction and stabilize memory and cognitive abilities.

Anthocyanins are easy to lose: 4 tips for taking them

1. Anthocyanins are water-soluble phytochemicals and are easily lost after being cut, so they should be washed with running water before cutting, juicing, and cooking to reduce loss.

2. Anthocyanins are not heat-resistant, so it is recommended to eat them raw or in cold dishes.

3. Anthocyanins are sensitive to pH and are more stable in an acidic environment. Therefore, they can be cooked with acidic seasonings such as vinegar and lemon, and avoid adding alkaline substances such as soda.

4. Metal ions can cause anthocyanins to change color, so they should be avoided from contact with iron or aluminum pots.

Blackberries and blueberries are the best sources, but eating too much can also make you fat!

Purple-blue and purple-red fruits and vegetables are good sources of anthocyanins. Eggplant, purple sweet potato, red dragon fruit, and berries are all good sources of anthocyanins. However, if we really want to talk about foods with higher anthocyanin content, berries such as black currants, blackberries, and blueberries are still the best!

It should be noted that one serving of berries is about one cup (240 ml standard cup) and the recommended daily fruit intake for healthy adults is 2-4 servings. This should not be excessive, so as to avoid consuming too much sugar before getting the benefits of anthocyanins, causing unstable blood sugar and weight gain.