WHAT IS CYANIDIN?
Cyanidin is one of the many anthocyanins that can be found in plant based foods and is part of the phytonutrient family (a group of chemical compounds that occur naturally in plants and have multiple health benefits but are not considered essential to human health). In this article I will be discussing cyanidin in greater detail.
WHEN WAS CYANIDIN DISCOVERED?
Cyanidin was discovered in 1938 by the Hungarian biochemist Albert Szent-Györgyi as part of the flavonoid family. He initially referred to the flavonoids as vitamin P but it was later discovered that they are not essential to human health and therefore not technically vitamins.
HOW DOES YOUR BODY USE CYANIDIN?
Cyanidin has numerous health benefits in humans. It is a powerful antioxidant that can also protect against numerous health conditions. The list below outlines the main roles of cyanidin in the human body:
– Acting as an anti-inflammatory (a substance which prevents unnecessary inflammation within the body).
– Acting as an antioxidant and protecting your body from dangerous free radicals (harmful by-products of oxygen related reactions).
– Acting as an antitoxic and fighting harmful toxins within the body.
– Preventing atherosclerosis (a condition where hard plaques form in the artery walls and restrict the flow of blood which ultimately increases your heart disease risk).
– Preventing various types of cancer (including colon cancer, leukaemia, lung cancer, prostate cancer and skin cancer).
– Protecting the skin cells from damaging ultraviolet (UV) rays.
– Reducing your heart disease risk.
– Treating type 2 diabetes (by reducing blood glucose levels and increasing insulin sensitivity).
HOW MUCH CYANIDIN DO YOU NEED?
Cyanidin is not an essential nutrient in humans so no recommended daily allowance (RDA) has been established.
WHICH FOODS CONTAIN CYANIDIN?
Berries contain extremely high levels of cyanidin with elderberries being the richest source. Many other fruits, nuts and vegetables also contain high levels of this nutrient. The table below lists some of the best cyanidin foods:
| FOOD | MILLIGRAMS (MG) OF CYANIDIN PER 100 GRAMS (G) |
| Apple Skin | 5.5 |
| Bilberries | 112.59 |
| Blackberries | 90.31 |
| Blackcurrants | 85.63 |
| Black Diamond Plums | 39.68 |
| Black Raspberries | 323.47 |
| Blueberries | 16.97 |
| Chokeberries | 435.78 |
| Cowpeas | 94.72 |
| Cranberries | 41.81 |
| Elderberries | 758.48 |
| Lingonberries | 44.21 |
| Hazelnuts | 6.71 |
| Pecan Nuts | 10.74 |
| Pears | 12.18 |
| Pistachio Nuts | 6.06 |
| Purple Plums | 17.93 |
| Red Cabbage | 72.86 |
| Redcurrants | 12.91 |
| Red Delicious Apples | 6.09 |
| Red Onions | 6.16 |
| Red Raspberries | 35.84 |
| Sweet Cherries | 75.18 |
| Sweet Potatoes | 10.6 |
WHAT ARE THE SYMPTOMS OF GETTING TOO MUCH CYANIDIN?
Currently there are no reported overdose symptoms associated with cyanidin consumption.
WHAT ARE THE SYMPTOMS OF NOT GETTING ENOUGH CYANIDIN?
Cyanidin is not classed as an essential nutrient so there are no reported deficiency symptoms associated with its consumption.
CYANIDIN SUMMARY
Although cyanidin is not yet considered essential for human health, there are plenty of reasons to consume this powerful phytonutrient. It is a potent antioxidant and is highly protective against numerous diseases. So if you want to take advantage of the cyanidin health benefits listed in this article make sure you are eating berries regularly. Not only will this keep you your body topped up with cyanidin but it will also supply you with many other health boosting phytonutrients.
Sources:
Anthocyanins (Suntava)
Cyanidin (Phytochemicals.info)
List of Phytochemicals in Food (Wikipedia)
What is Phytochemical? (Juicing For Health)
USDA Database for the Flavonoid Content of Selected Foods