Berries are now added to everything from smoothies and yogurt to hair shampoo. The dark red, blue, and purple color of berries and other fruits and vegetables identifies the presence of anthocyanins, phytochemicals that belong to the flavonoid family. Altogether, there are over 500 known anthocyanin pigments. The deeper the red, blue, or purple color, the higher the level of anthocyanins.

Foods that are loaded with anthocyanins include cherries, blueberries, blackberries, strawberries, raspberries, blackcurrants, huckleberries, red grapes, cranberries, plums, red and black beans, and red cabbage. Raisins and prunes, as well as the skins of red delicious and other red apples, are also rich in anthocyanin pigments.

Conventional colored fruits and vegetables in America often have purple cousins in other parts of the world. For example, purple potatoes are common in Peru. Purple asparagus was developed by the Italians long ago, and currently scientists are crossbreeding tomatoes with a wild South American species to produce a purple-colored tomato.

Consuming the dark red, blue, and purple fruits when they are fully ripe maximizes the health benefits of these fruits since the content of anthocyanin pigments increase as the fruit ripens. For example, the pigment level increases from 2 ppm in small green strawberries to about 400 ppm in fully ripe strawberries.

Since the anthocyanins are polyphenolics, they provide strong antioxidant protection and anti-inflammatory effects. The consumption of Bing sweet cherries produces anti-inflammatory effects and may prove to be beneficial for the management and prevention of inflammatory diseases. Ongoing brain research has shown that the pigments in blueberries, strawberries, and red grapes reverse the short-term memory loss that comes with aging.

The anthocyanin pigments in the berries protect us against cancer. Cyanidin-3-glucoside, the anthocyanin in blackberries, inhibits tumor cell growth. Blackberry, black raspberry, blueberry, cranberry, red raspberry, and strawberry extracts have shown the ability to inhibit the growth of human colon cancer cells and stimulate apoptosis, the programmed death of cancer cells. In addition, pterostilbene found in blueberries is reported to suppress the proliferation of colon cancer cells. Anthocyanin pigments also provide sunscreen protection against solar UV radiation damage.

Anthocyanins also play a role in promoting cardiovascular health. These pigments improve vascular endothelial function by regulating the production of nitric oxide, a vasorelaxant. Dutch researchers also found that anthocyanins inhibit blood clots. The anti-thrombotic properties of red grapes and their juice are also well known to protect against cardiovascular disease.

Providing a collage of color for your dinner plate guarantees protection for your health. By having berries for dessert you boost your intake of anthocyanins. You can also add fresh or frozen berries to your homemade beverages, breakfast cereal, and muffins. In addition to anthocyanins, berries also provide a rich source of vitamin C, fiber, plant sterols, potassium, folic acid, flavonoids, and magnesium.

Winston J. Craig, Ph.D., R.D., is a professor of nutrition at Andrews University.

Berries protect you against cancer and heart disease.

Anthocyanins may protect you against age-related dementia.

A berry boost is good for your health.