The natural dye helps reduce the risk of heart and blood vessel disease

Michaela Srpová

We hear from a young age that we must eat a lot of fruits and vegetables. That it is important for our health and that it benefits our body in many ways. But have you ever thought about it more deeply? Have you ever wondered, which specific substances contained in fruits and vegetables have a positive effect on our body? Do you know what kind of fruit or vegetable helps the most? Let's read about it a little!

Cardiovascular diseases (diseases of the heart and blood vessels) affect the lives of millions of people worldwide every year. In the Czech Republic alone, diseases of the circulatory system account for 50% of all deaths, and cardiovascular diseases are thus the most common cause of death. And these diseases are not only a problem in the Czech Republic. Scientists have discovered new evidence that anthocyanins (also called anthocyanins), natural pigments found in many fruits and vegetables, help reduce the risk of cardiovascular disease when consumed in large amounts.

The authors of the meta-analysis from Northumbria University in Newcastle-upon-Tyne, Great Britain, focused on monitoring the positive properties of anthocyanins, which are natural pigments that give fruits and vegetables their red, pink or bluish color. A rich source of anthocyanins are, for example, small berries, specifically blackberries, raspberries, blueberries, some types of cherries and vines. As for vegetables, the richest sources of anthocyanins are sweet potatoes, red cabbage and eggplant.

Anthocyanins belong to a group of compounds called flavonoids, which are among the most powerful natural antioxidants. Antioxidants are substances that act at the cellular level and protect against free radicals that damage cells and contribute to the development of a number of diseases, including diseases of the circulatory system or cancer.

In their analysis, the team of authors focused on monitoring how the intake of anthocyanins in the diet affects the incidence (total number of cases) of heart disease and related diseases of the circulatory system, such as myocardial infarction or stroke. In addition, the study authors also looked at how the intake of anthocyanins in the diet affects mortality from cardiovascular diseases. Doctors found that people who consumed the most anthocyanins had a 9% lower risk of coronary artery disease and an 8% lower risk of death from heart and vascular disease compared to people with the lowest daily intake of anthocyanins in their diet.

But what amount is sufficient and ideal?

Nutritionists recommend consuming at least 400 grams of fruit daily, in five portions of 80 grams each. One 80 gram serving of fruit is the size of a tennis ball. An analysis of large clinical studies confirms that eating more than five servings of fruit and vegetables a day does not bring any additional health benefits. Although most studies recommend an optimal daily fruit intake of 2-5 servings (1 serving = 80 grams, or fruit or vegetables the size of about one tennis ball), you will certainly not harm yourself if you exceed this recommended amount.

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