Top ten food lists containing anthocyanins: black wolfberry, black rice, black sesame, blueberry, black raspberry, mulberry, black grape, purple eggplant, purple potato and purple cabbage.

1, Lycium barbarum

Black Lycium barbarum belongs to a kind of Lycium barbarum, and the anthocyanin content per100g of black Lycium barbarum is as high as 3690 mg, which is a well-deserved "king of anthocyanins". In addition, it also contains Lycium barbarum polysaccharide, protein and minerals. It can be eaten directly, with a faint fragrance and sweetness, and can also be brewed with water for drinking. The water temperature should be 60 degrees. Too high a temperature will destroy the nutrients of Lycium barbarum.

2. Black rice

Black rice is shiny, fragrant and delicious, also known as "longevity rice" and "medicinal rice". Every 100 grams of black rice contains about 749 milligrams of anthocyanins, which is the highest content of anthocyanins in all rice. Because black rice has tough seed coat and thick taste, it is most suitable for porridge or rice paste.

3. Black sesame

Black sesame is also one of the top ten foods rich in anthocyanins, with 749 mg of anthocyanins per100g. There are many ways to eat black sesame seeds, so it is better to eat them cooked, such as grinding them into powder and drinking black sesame paste, cooking porridge and making sesame balls.

4. Blueberries

Blueberry is a kind of blue berry, which tastes sweet and sour. Every100g of blueberry contains 573 mg of anthocyanin, and it is known as the "king of berries". Generally, eating raw food after washing has the highest nutritional value. Don't spit out the skin when eating. It can also be processed into blueberry jam, and dishes, salads and desserts are very popular.

5, black raspberry

Black raspberry (also known as raspberry) is also rich in anthocyanins. Its appearance is similar to that of mulberry and its taste is sweet, so it is deeply loved by people in Europe and America. Most of them are used to make special foods such as salad, jam and fruit wine. When eating, they can be washed and eaten directly. Soaking will affect the taste and taste of raspberries.

6. Mulberry

March to May every year is a good season for mulberry to be listed. Mulberry is the fruit of mulberry and has the title of "sacred fruit on earth". Mulberry, which is purple-black after ripening, is a food representative rich in anthocyanins, and every100g of mulberry contains 259.5mg of anthocyanins. In addition to eating directly, mulberries can also be soaked in water, wine, jam, and mulberry paste.

7. Black grapes

Black grapes are black in appearance, which can also be used as a good source of proanthocyanidins, mainly concentrated in the skin and deep red pulp of grapes, so everyone should eat grapes with the skin. In addition, this sweet and sour fruit is also rich in fruit acid and vitamins, so grapes are also known as "the protective fruit of beauty".

8. Purple eggplant

Purple eggplant is what we often eat. It is more nutritious than eggplant of general color, especially the anthocyanin content inside is very high. Women who love beauty may wish to eat more. Eggplant is suitable for eating both vegetarian and vegetarian foods. However, because eggplant is very oil-absorbent, it is often greasy and has a great loss of nutrition. It is suggested that eggplant should be steamed with fire first, and then mixed with sauce to eat it is the healthiest.

9. Purple potato

Purple sweet potato is a very nutritious coarse grain, in which the content of anthocyanin reaches 20- 100mg/ 100 g. Purple potato is also very convenient to cook. It can be steamed, boiled or fried in an air fryer. Generally, it takes about 40 minutes to steam. If you like hands-on operation, purple potatoes can also be made into various cakes. In addition, purple potato yogurt cups and purple potato lattes are also possible.

10, purple cabbage

Purple cabbage is a cruciferous vegetable, and its whole body is purple. In addition to supplementing the body with common vitamin C and dietary fiber, 100 g of purple cabbage contains 58 mg of anthocyanins. The simplest way to eat is cold salad, and it is best not to blanch, so that the nutrient loss of purple cabbage cold salad is the least, and the common salad ingredients also include purple cabbage.