On the list of foods rich in 'anthocyanins', purple potatoes are the last, and onions are fourth. It is recommended to understand

May 22, 2022
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Anthocyanins, belonging to bioflavonoids, are water-soluble natural pigments widely present in plants. Several scientific studies have shown that anthocyanins are powerful antioxidants with a strong ability to scavenge free radicals. For female friends, I believe that when you see the word "antioxidant", your eyes will glow. It's no wonder that many people go for anthocyanins when choosing antioxidant foods.

Below, I will share with you 6 common foods rich in "anthocyanins". Friends who have the conditions may wish to eat them in moderation. It is definitely better than eating health products every day. Let's take a look.

Sixth place: purple potato

Purple potato is a coarse grain that everyone is familiar with. Because the skin and flesh of the potato are dark purple, it has this name. Every 100 grams of purple potato contains 20 to 100 mg of anthocyanin. Compared with other potato foods, the content of anthocyanin and selenium in purple potato is much higher.

Ingredients preparation: 2 purple potatoes, 1 small box of old yogurt, fruits or nuts that you like to eat

  1. Wash the purple potatoes, peel them and cut them into small pieces, steam them in a steamer until they can be easily pierced with chopsticks;

  2. Put the steamed purple potato into a small bowl, use a spoon to mash it, compact it, and then put the bowl upside down on the plate, so that the purple potato puree can be formed naturally, or it can be changed by hand. modeling;

  1. Pour old yogurt on the mashed purple potato, you can put some fruit you like on it for decoration, or you can sprinkle a little nuts. This yogurt purple potato puree is very suitable for breakfast or afternoon tea, filling, low-fat and delicious.

Fifth place: purple cabbage

Purple cabbage, also known as purple cabbage, is native to the Mediterranean region. It is a vegetable variety with a long history. As early as 4,000 years ago, humans have been eating purple cabbage. Each 100 grams of purple cabbage contains about 134 mg of anthocyanins. When the appetite is not good in summer, you can make a crisp and delicious cold salad with purple cabbage.

Ingredients preparation: 1 purple cabbage, half a spoon of sugar, half a spoon of salt, 1 spoon of soy sauce, 1 spoon of balsamic vinegar, a small amount of sesame oil

  1. Clean the purple cabbage, peel off the outermost layers of skin, cut in half, then cut into filaments, add half a spoon of sugar and half a spoon of salt to marinate for 20 minutes, then rinse it again with water, drain dry water reserve;

  2. Put the drained purple cabbage into a bowl, add 1 tablespoon of soy sauce, 1 tablespoon of balsamic vinegar, and a few drops of sesame oil, stir well, and then pour it into a plate.

Fourth place: purple onion

There are purple onions, yellow onions and white onions in onions. Different varieties of onions have different nutritional value and taste characteristics. Every 100 grams of purple onion contains about 200 mg of anthocyanin. If you are more interested in anthocyanin content, you must choose purple onion.

Ingredients preparation: half onion, half carrot, 1 ham, 1 spoon cooked corn kernels, 1 egg, 1 spoon flour, salt to taste

  1. Wash the onion, remove the outer layers of skin, and then chop the onion into pieces; wash the carrots, peel and dice, and cut the ham sausage into cubes, then put them in a bowl with the cooked corn kernels;

  2. Crack 1 egg into the bowl, add 1 tablespoon of flour, add an appropriate amount of salt, and stir well;

  3. Add oil to the hot pan, pour in the onion and egg mixture, fry on low heat until one side is formed, then turn over and fry for 2 minutes, until both sides are golden brown.

Third place: black rice

Black rice, known as "black pearl" and "the king of rice", is a very good grain material. The content of zinc, copper and manganese in black rice is much higher than that of rice, and it also contains anthocyanins that are not found in rice. Every 100 grams of black rice contains about 398 mg of anthocyanins.

Ingredients preparation: 1 black rice, 1 red bean, 1 rice

  1. Wash all the ingredients, put the black rice and red beans in clean water in advance and soak for 2 hours;

  2. Put the black rice, red beans, and rice into the pressure cooker together, add enough water, and turn on the "miscellaneous grain porridge" working mode. After the pot is out, you can add a little sugar to taste.

Second place: purple eggplant

Eggplant is also a vegetable that can often be seen in daily life, and most of them are purple eggplant. Each 100 grams of purple eggplant contains about 587 mg of anthocyanins. Compared with other purple foods, the content of anthocyanins in purple eggplant is much higher. There are many ways to make eggplant. If you are a friend who is afraid of growing meat, it is best to choose cold salad or steamed method.

Ingredients preparation: 1 purple eggplant, 1 wire pepper, 1 millet horseradish, 3 cloves of garlic, 1 spoon of soy sauce, 1 spoon of oyster sauce, 1 spoon of rice vinegar

  1. Wash the eggplants, remove the heads and cut them into segments; cut the chili peppers and millet into circles, and mince the garlic for use;

  2. Put the eggplant into the steamer, steam it for about 15 minutes, until it can be easily pierced with chopsticks, then take it out and let it cool, then tear it into strips by hand;

  3. Add oil in a hot pan, add minced garlic, hot millet and line pepper, fry until fragrant, add 1 tablespoon of soy sauce, 1 tablespoon of oyster sauce, 1 tablespoon of rice vinegar, and stir-fry until the sauce is tumbling;

  4. Pour the fried sauce on the eggplant, stir well and serve.

First place: black wolfberry

When it comes to wolfberry, red wolfberry is widely seen, and black wolfberry is relatively unfamiliar. Every 100 grams of black wolfberry contains about 3690 mg of anthocyanins, and it is also known as the "king of anthocyanins" in the folk. The most common way to eat black wolfberry is to soak it in water, but do not brew it directly with hot water, otherwise it will easily destroy the anthocyanin contained in it.

Ingredients preparation: about 10 pieces of disposable black wolfberry, appropriate amount of warm or cold water

Put the black wolfberry in a cup, pour an appropriate amount of warm or cold water, try not to exceed 60 degrees, soak it until the water changes color, you can drink it, you can add water to brew several times.

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