12 Foods High in Anthocyanins

Written by andy

Eat these foods to be healthier!

Did you know that the more colorful a food is, the healthier it is? Very colorful fruits and veggies are packed with antioxidants, which not only give them color, but also flavor as well. The brighter the color, the higher concentration of antioxidants like polyphenols, flavonoids, and anthocyanins.

Here are a few of the foods high in anthocyanins:

  • Blackcurrants — These little berries are packed with anthocyanins, along with plenty of healthy fiber, vitamins, and minerals. Like all berries, they make a wonderful addition to a balanced diet.
  • Asparagus –– Asparagus may not look or taste like much, but it’s actually one of the healthiest vegetables around! Purple asparagus is packed with anthocyanins, along with vital nutrients that play a role in your overall health. Definitely a food to eat more of.
  • Eggplant –– Even if you’re not a huge fan of the flavor, you should still try to eat eggplants for the high nutritional value. Not only do the bright purple skins pack an anthocyanin punch, but it contains compounds that help to protect your brain cells.
  • Plums –– The darker the plums, the more anthocyanins they contain. The anthocyanins give plums their rich purple color, as well as their unique flavor. Plums are also an excellent source of dietary fiber, Vitamin C, and other important nutrients.
  • Bananas –– It may be hard to believe it, but it’s true: bananas contain anthocyanins! Some experts believe this to be a mistake, and yet bananas have been proven to be one of the most important sources of anthocyanins. Plus, they’re packed with energy and rich in dietary fiber–making them one of the healthiest foods on this list.
  • Grapes –– Once again, the darker the better! Dark red grapes contain flavonoids along with the anthocyanins, both of which give them their dark purple color. Grapes are one of the healthiest sources of antioxidants around!

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  • Red Wine –– White wine may be produced using dark red grapes, but most of the anthocyanins and flavonoids in the grapes come from the skin–which is removed during the white wine-making process. Only red wine contains the rich antioxidants needed to improve your health.
  • Pomegranates –– These fruits are one of the best sources of antioxidants, and not just anthocyanins. Pomegranates contain a wide variety of free radical killers, comparable to the amount in berries.
  • Berries –– Blueberries are one of the best sources of antioxidants on the planet, and their dark blue color is a good indication that they are an anthocyanin-rich fruit. However, most berries (including raspberries, cranberries, and blackberries) also contain anthocyanins, along with a wide range of other important compounds, minerals, and vitamins.
  •  Red Cabbage — Red and white cabbage may taste almost the same, but the red version is clearly the healthier of the two. It contains a lot of antioxidants, specifically flavonoids and anthocyanins. There are over 30 different kinds of anthocyanins in red cabbage.
  • Cherries — Cherries are an excellent source of antioxidants, especially the tart ones!  Sweeter cherries have more sugar, while tart cherries contain more anthocyanins and other antioxidants. If you want to get more antioxidants in your diet, it’s a good idea to snack on these bad boys!
  • Red Onions –– Just like red cabbage, red onions are the antioxidant-rich version of white onions. The anthocyanins in the onions give them their bright color and strong flavor, making them healthier than their more commonly available white counterpart.

About the author


Some people get lucky and are born with fit, toned bodies. Andy Peloquin is not one of those people... Fitness has come hard for him, and he's had to work for it. His trials have led him to becoming a martial artist, an NFPT-certified fitness trainer, and a man passionate about exercise, diet and healthy living. He loves to exercise--he does so six days a week--and loves to share his passion for fitness and health with others.

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