What Is E163? The Natural Colorant Anthocyanin
E163 is the E-number designation for anthocyanins, a family of natural, water-soluble pigments found in the vacuoles of plant cells. These flavonoids are responsible for the vibrant red, purple, and blue colors in a wide variety of fruits and vegetables. Common food sources rich in naturally occurring anthocyanins include blueberries, raspberries, black rice, cherries, and red cabbage.
In the food industry, E163 is extracted from these natural sources, most commonly from red grape skins, blackcurrants, or red cabbage, to be used as a coloring agent. The exact hue can change depending on the pH of the food product, appearing redder in acidic conditions and more blue or purple in alkaline environments. This natural origin makes E163 a popular alternative to synthetic food dyes for consumers seeking 'cleaner' ingredient labels.
The Health Benefits Associated with Anthocyanins
Beyond their function as a food colorant, anthocyanins are a subject of extensive nutritional research due to their antioxidant and anti-inflammatory properties. These beneficial effects are widely observed when anthocyanins are consumed as part of a regular diet of fruits and vegetables. The antioxidant activity helps neutralize free radicals, protecting the body's cells from oxidative stress, a factor in many chronic diseases.
Scientific studies have linked regular consumption of anthocyanin-rich foods to several positive health outcomes, including:
- Improved cardiovascular health by protecting blood vessels and regulating cholesterol levels.
- Potential protective effects against certain types of cancer and chronic inflammation.
- Support for eye health, and potential improvements in cognitive function in older adults.
- Possible benefits for managing type 2 diabetes by improving insulin sensitivity.
It is important to distinguish between consuming these nutrients naturally in whole foods and their use as a concentrated additive. While benefits are associated with dietary intake, supplements with high concentrations are still under scrutiny regarding long-term effects.
Are There Any Risks or Reasons to Worry About E163?
While anthocyanins themselves are generally considered safe, concerns regarding the E163 additive typically revolve around two main issues: potential contamination during processing and the effects of high concentrations.
Potential Manufacturing Contamination
Some production methods for E163 extracts, especially those that involve specific solvents or processing agents, can potentially lead to the presence of aluminum in the final product. Aluminum exposure has been linked to potential health issues, including dementia and neurological disorders. However, this is not a universal characteristic of all E163 production. Regulatory bodies like EFSA continuously monitor and refine standards to minimize such risks, requiring sufficient characterization data for different extraction methods. It is a concern related to specific manufacturing processes rather than the anthocyanin pigment itself.
Effects of High Doses from Concentrates
For the vast majority of consumers, the amount of E163 consumed from food is not a concern. However, in sensitive individuals, consuming very high doses from concentrated extracts or supplements has been reported to potentially cause mild gastrointestinal issues or allergic reactions. Regulatory authorities establish maximum allowable limits in food products to ensure consumer safety and that intake remains below any level of concern.
E163 vs. Synthetic Food Dyes: A Comparative Look
To understand the context of E163's safety, it can be helpful to compare it with older, synthetic colorants it often replaces. The table below outlines key differences between E163 and some artificial dyes, highlighting why many prefer this natural alternative.
| Feature | E163 (Anthocyanins) | Synthetic Food Dyes (e.g., Allura Red) |
|---|---|---|
| Origin | Derived from natural plant sources like fruits and vegetables. | Chemically synthesized from petroleum-based raw materials. |
| Associated Benefits | Contains antioxidants and anti-inflammatory properties, with health benefits linked to dietary intake. | Offer no nutritional or health benefits. |
| Potential Concerns | Risk of aluminum contamination from some processing, mild effects from very high doses. | Some types have been controversially linked to hyperactivity in children and allergic reactions. |
| Regulatory Status | Widely approved, often preferred as a 'clean label' ingredient. | Remain approved but face increasing consumer scrutiny and are sometimes voluntarily removed by food producers. |
Navigating Food Labels: Making an Informed Choice
For consumers concerned about E163, understanding how to read food labels and prioritizing whole foods are the most effective strategies. While E163 is a natural extract, it is still an additive in processed food. A food-first approach ensures you get the benefits of anthocyanins in their most natural, unprocessed state.
Practical Steps to Manage Your Intake
- Read ingredient lists: Look for 'E163' or 'Anthocyanins (fruit extract)' on labels. Choosing products without it, or those colored with more direct fruit juice, is an option if concerned about the additive form.
- Prioritize whole foods: Focus on a diet rich in fruits and vegetables like berries, red grapes, plums, and red cabbage to get a healthy, non-concentrated dose of anthocyanins and other valuable nutrients.
- Be aware of processing: Highly processed foods that list E163 as a colorant are often high in sugar and less nutritious overall. Considering the food product itself is often more important than the single additive within it.
Conclusion: So, Is E163 Bad for You?
The verdict on whether E163 is bad for you is nuanced but leans heavily toward safety, especially when compared to synthetic alternatives. E163 is derived from anthocyanins, the same natural antioxidants found in healthy fruits and vegetables. Reputable food safety authorities, including EFSA and the FDA, approve its use at controlled levels in various food products, confirming that typical consumption does not pose a significant risk. Potential issues are largely tied to specific manufacturing processes (like the risk of aluminum contamination) and the effects of consuming high, concentrated doses, both of which are under regulatory oversight. For the average person, consuming anthocyanins naturally in whole foods provides health benefits without concern. For those seeking to avoid all additives, a focus on unprocessed foods is the most straightforward solution. For more details on the safety assessments of food additives, consulting an authority like the European Food Safety Authority is recommended More information on anthocyanins can be found on the EFSA website.
