Anthocyanins are life-prolonging and anti-inflammatory
We'll show you where to find them and what to
you can make out of them.
WITH RECIPE !!! - Try our delicious gluten free anthocyanin muffins
We all know antioxidants pretty well by now, know that they eliminate free radicals and strengthen our immune system. Antioxidants are contained in plants and help them to defend themselves against environmental influences.
Antioxidants is just a generic term that can be subdivided again. Among the most important are food components such as vitamins, minerals and polyphenols, which are one of the most powerful antioxidants and give plants their bright colors.
One of the most powerful polyphenols are anthocyanins. They have also gained popularity in recent years because they have a powerful effect when it comes to the longevity of our body. But how can you recognize anthocyanins without having to carry around a food encyclopedia? In this case, it is quite simple. Just focus on foods that light you up blue, red and purple.
No, we don’t mean Milka chocolate, but fruits and vegetables like blackberries, blueberries, raspberries, red cabbage, eggplants or plums.
Watch the color purple, red and blue
1. foods with a lot of anthocyanins
There are foods that are particularly rich in this nutrient. If you take them every day in a certain amount, you are already on the safe side. These include, in particular, dark blue, deep red, to almost black fruits and vegetables. You could say, as darker as better.
Raw cabbage best processed raw like our RED CABBAGE SALAD WITH MANGO & CORIANDER , plums, dark grapes (which is why even small amounts of red wine has a positive health effect) as well as blueberries and blackberries are an optimal source.
2. how to absorb anthocyanins for the best
Unfortunately, it is often the case that how the bioavailability of food is determined also plays a role and it is often not easy to assess how much of the valuable substances we actually absorb. The good thing is, you can somewhat influence the recording process and availability. An important factor here is your gut and your microbiome. The healthier and more balanced this is, the better it can absorb and process the nutrients.
Increasing your anthocyanin intake is relatively easy, attached is our quick recipe for gluten-free anthocyanin muffins. They are easy to prepare and perfect for an afternoon snack or a summer picnic.
What you need:
- 150g frozen berries (blueberries, raspberries, blackberries, etc.)
- 22g ground flax seeds
- 200g oat flour
- 50g tapioca starch
- 50g apple pulp
- ½ banana
- 1 tablespoon coconut oil
- 1 tsp baking powder
- 1 pinch salt
- 1 tablespoon birch sugar
- 100ml – 150ml oat milk
- Preheat oven to 180 degrees convection.
- Mix flaxseed (flour) with 50ml of oat milk (gg. A little more) and swell to a porridge.
- Mash banana to a pulp and add the apple pulp.
- Melt coconut oil and add it as well as oat flour, tapioca starch, baking powder, salt, swelled flax seeds and birch sugar.
- Mix everything together and add the oat milk until it is a sticky but not too runny cake batter
- Now you can carefully fold in the berries. Don’t stir too long so they don’t squish.
- Fill the mixture into muffin tins and bake for about 25 – 30 minutes.