Anthocyanin-Rich Purple Plant Foods: Bioavailability, Antioxidant Mechanisms, and Functional Roles in Redox Regulation and Exercise Recovery

Anthocyanin-rich purple fruits and vegetables-such as blackcurrants, blueberries, purple sweet potatoes, and red cabbage-are increasingly recognized for their health-promoting properties. These natural pigments exert antioxidant and anti-inflammatory effects, making them relevant to both chronic disease prevention and exercise recovery. This review critically examines current evidence on the redox-modulating mechanisms of anthocyanins, including their interactions with key signaling pathways such as Nrf2 and NF-κB, and their effects on oxidative stress, mitochondrial function, vascular homeostasis, and post-exercise adaptation. Particular attention is given to their bioavailability and the challenges associated with their chemical stability, metabolism, and food matrix interactions. In light of these factors, dietary strategies and technological innovations to improve anthocyanin absorption are also discussed. The synthesis of preclinical and clinical findings supports the potential of anthocyanin-rich foods as functional components in health optimization, athletic performance, and recovery strategies.