Every day without it is a mistake. Yet it helps the heart and sugar more than drugs

Modern medicine is constantly bringing us new and more effective medicines, but some of the best health supplements can be found in almost every home. Some of the natural ingredients in foods can play an important role in both preventing and supporting the treatment of various diseases.

What are anthocyanins?

Fruits and vegetables are not only a source of vitamins, but also contain antioxidants, fibre or so-called flavonoids, especially anthocyanins. These water-soluble dyes are the source of the purple, red and blue colour of produce such as blueberries, plums, cherries or purple cabbage and onions.

Anthocyanins support heart health, metabolism and even reduce the risk of a range of diseases, from heart disease to diabetes to some cancers.

A healthier heart

Cardiovascular disease is one of the leading causes of death worldwide. Anthocyanins and other flavonoids can help prevent these diseases in several ways:

1. they improve the elasticity of blood vessels
2. reduce inflammation
3. preventing excessive clumping of platelets
4. they have a beneficial effect on cholesterol levels

Although scientists are still investigating how anthocyanins affect us in the long term, the data so far suggest that including them in the diet is clearly worthwhile.

Supporting blood sugar balance

Although fruit has a reputation as a ‘sweet food’, it can help keep glucose levels within a balanced diet . For example, fibre slows down the absorption of sugars, while polyphenols (which include the flavonoids mentioned above) have an effect on insulin levels.

The benefits of purple berries are also found in the context of type 2 diabetes. In fact, it appears that anthocyanins may contribute to maintaining more stable blood sugar levels. Although most of the research so far has been conducted mainly on animals, preliminary results are quite promising.

Scale of beneficial substances

Butthe positive effects of fruit and vegetables don’t stop with flavonoids. They also contain:

• A rich source of vitamins and minerals – in particular vitamins A and C, as well as B vitamins, potassium and magnesium, and many more that support immunity, skin health or proper nerve function.
• Antioxidants – protect our cells from damage, slow down the aging process and may also reduce the risk of chronic diseases.
• Anti-inflammatory effects – berries, citrus fruits, apples or plums contain substances that help to reduce inflammation in the body.
• Fibre – improves digestion, promotes regular bowel movements and the proper functioning of the intestinal microflora.
• A natural source of energy – the sugars in fruit provide quick energy without unnecessary calories (of course, if you eat the fruit whole, not as juices).

The key is variety

Various studies show that the variety of flavonoids in food is even more important than the quantity – the wider the range of colours and types of fruit and vegetables, the greater the health benefits.

In practice, this means that it is not ideal to eat one variety all the time, but rather to rotate them daily – alternate blueberries with citrus fruits, grapes, cherries, nectarines, etc. Such a varied fruit mix is much better for the body than eating kilograms of a single variety.

Conclusion

Keep in mind that fruits and vegetables are not miracle pills and will never replace medication. Rather, they are a welcome addition to a healthy lifestyle and medical care. Indulge in them every day, play with the colours and flavours and your body will surely pay you back.