Bright fruits and vegetables contain a wealth of nutrients and antioxidants.
Purple vegetables and fruits, such as blueberries, black currants, purple sweet potatoes, and red cabbage, can significantly improve recovery after physical exertion and protect cells from aging. This is stated in the journal Nutrients.
The key lies in anthocyanins — natural pigments that give plants their characteristic color. These compounds activate antioxidant mechanisms, reduce inflammation, and support heart and vascular function.
Researchers note that anthocyanins influence key cellular pathways, particularly Nrf2 and NF-κB, helping the body cope with oxidative stress — the main cause of fatigue, inflammation, and tissue damage after intense workouts. People who regularly consume foods high in anthocyanins demonstrate faster adaptation to physical exertion and resilience to chronic diseases.
At the same time, such compounds are not fully absorbed — about 2% of the anthocyanins ingested through food actually reach the cells. Scientists are looking for ways to enhance their effectiveness: developing microencapsulated and nanoemulsion forms, as well as recommending combining "purple foods" with vitamin C, which improves their absorption.
The authors of the study emphasize that regularly incorporating purple vegetables and berries into the diet can be a simple and safe way to strengthen health, increase endurance, and slow down the aging process.
