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My slight obsession with ‘blue’ foods

I have to admit, I have a slight obsession for blue-pigmented fruit and veg, my favourite being blueberries (hence the many plants in my garden) and red cabbage (not so lucky with growing it so far!).


I find it so fascinating that anthocyanins (the blue compounds) can actually modulate certain transcription factors and the expression of a number of genes, with substantial beneficial implications.


The human body depends on phytonutrients for health because it has evolved to function in this way.

Blueberry plant and fruits

By positively impacting gene expression, these pigments have the potential to enhance the body's resilience against oxidative damage, thereby reducing the risk of chronic diseases such as cardiovascular ailments, neurodegenerative disorders, and even certain types of cancers.


Anthocyanins have also been shown to interact with certain regulatory elements of inflammatory pathways and metabolic networks within cells, with effects in the downregulation of pro-inflammatory genes, upregulation of anti-inflammatory ones, as well as improvement in glucose homeostasis and lipid metabolism.


Sounds good? There is enough evidence to support the idea that incorporating anthocyanin-rich foods into one's diet could potentially aid in the prevention and management of metabolic disorders like diabetes and obesity, so make sure they feature often in your diet!


Blue foods include: blueberries, blackberries, raspberries, strawberries, cherries, cranberries, red and purple grapes, elderberries, red cabbage, red onions, purple cauliflower, aubergine, black beans, black rice.




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