Health Guide

Ink

Think of the deep, vibrant purple in blueberries or the rich black of squid ink—those are **anthocyanins**. Often referred to as 'Ink' in the context of concentrated natural pigments, this is a powerful phytonutrient responsible for the red, purple, and blue hues in many fruits and vegetables. It's not just a dye; it's a potent antioxidant that acts as a defense mechanism for plants, and when we eat them, it offers similar protective benefits to our bodies. It belongs to the flavonoid family, a group of compounds celebrated for their ability to combat oxidative stress and reduce inflammation. Consuming 'Ink' (anthocyanins) is one of the most delicious ways to support your cellular health and keep your body running smoothly.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Antioxidant Potency (ORAC Value)

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Potency (Units)

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Health Benefits & Sources

Why You Need It

Cellular Bodyguard: It neutralizes harmful free radicals, preventing damage to your DNA and cells.
Heart Health Hero: It helps lower blood pressure and improves the flexibility of arteries.
Brain Booster: It may protect brain cells from aging and support memory function.

Deep Dive

Anthocyanins are masters of multitasking. Their primary job is antioxidant protection. Imagine your body is a car; daily life (stress, pollution, poor diet) creates 'exhaust' in the form of free radicals. Anthocyanins act like a premium fuel additive, cleaning out that exhaust so your engine runs better and longer.

Furthermore, these pigments are brilliant for metabolic health. Studies suggest they help improve insulin sensitivity, which is crucial for maintaining stable energy levels and managing weight. They gather in high concentrations in the retina of your eye, helping to protect your vision from strain and age-related decline. Essentially, eating deep-colored foods is like giving your eyes, brain, and heart a targeted dose of armor.

Natural Food Sources

You don't need a lab to get this nutrient; nature packaged it perfectly for us. The darker and richer the color, the higher the anthocyanin content.

Food	Amount	% DV
Blackberries	1 cup	~350%
Wild Blueberries	1 cup	~250%
Elderberries	1/2 cup	~200%
Cranberries	1 cup	~150%
Red Cabbage	1 cup cooked	~80%

Supplementation

While food is always the superior source due to the synergy of fiber and vitamins, concentrated anthocyanin supplements (often from bilberry or elderberry extract) are available. These are useful for targeting specific therapeutic needs, such as acute immune support or high-intensity eye strain relief. Look for standardized extracts to ensure potency.

Top Food Sources

Blackberries

350mg per cup

Wild Blueberries

200mg per cup

Elderberries

Concentrated extract

Red/Purple Grapes

Eat the skins!

Red Cabbage

Best cooked lightly

Frequently Asked Questions

Vitamins are essential nutrients your body needs to function. Anthocyanins are 'phytonutrients'—they aren't strictly essential for survival, but they provide massive protective benefits that prevent disease and optimize health.

A handful is a great start! However, to see significant health benefits, aim for at least 1/2 to 1 cup of high-anthocyanin fruits or vegetables daily. Variety is key—rotate between berries, plums, and red/purple vegetables.

They are somewhat heat-sensitive. Steaming or microwaving preserves more than boiling. However, cooking actually makes some antioxidants (like in tomatoes) more available. For anthocyanins, raw or lightly cooked is best.

This is called 'beeturia' (though caused by berries here). It happens when unabsorbed pigments are filtered by the kidneys. It is harmless, but it indicates that your body might not be absorbing 100% of the dose.

Safety & Side Effects

Anthocyanins found in food are Generally Recognized As Safe (GRAS). They are water-soluble, meaning your body uses what it needs and excretes the rest via urine (which might temporarily turn it pink/red—perfectly normal!).

Caution: High-dose supplements (specifically from berries) may interact with blood-thinning medications (like Warfarin) due to mild anti-clotting effects. Always consult a doctor before adding concentrated supplements to your regimen.

Scientific References

[1]Kalt, W., et al. (2020). 'Recent Research on the Health Benefits of Blueberries and Their Anthocyanins.' *Advances in Nutrition*.
[2]Wallace, T.C. (2019). 'Anthocyanins in Health and Disease Prevention.' *Oxidative Medicine and Cellular Longevity*.
[3]Cassidy, A., et al. (2013). 'High Anthocyanin Intake Is Associated With a Reduced Risk of Myocardial Infarction in Young and Middle-Aged Women.' *Circulation*.