Even more importantly, studies show that drinking concord grape juice can lead to better brain health, including improvements in memory, cognition, and overall mood.
As one of the versatile and convenient fruits for snacking and cooking, blueberries top the list of nutrient-rich blue foods.
Some studies have found that blueberries can even protect against urinary tract infections, thanks to their ability to block bacteria from taking up residence in the bladder.
Many people make jams or wine with the berries, and they also taste delicious in fresh salads or herbal teas.
Keep in mind that grapes are listed on the Environmental Working Group’s Dirty Dozen list of the most pesticide contaminated fruits and vegetables. For this reason, you should prioritize purchasing organic grapes when possible and, as with any produce, ensure that you’re washing them thoroughly before eating to minimize your exposure.
Anthocyanins are a type of phytonutrient called flavonoid. Besides their impressive heart and brain benefits, they also fight oxidative stress on the body and slow the effects of aging. There are more than 635 known anthocyanins in existence, and many are found in blue foods. Here are eight of the most common and beneficial blue fruits and vegetables you can add to your diet today:
These unusual tomatoes may not look like their rosy-red counterparts, but they have something important in common. Both contain high amounts of the antioxidant lycopene that has been shown to reduce the risks of prostate cancers, heart disease, stroke, and even cancer.
These little blue powerhouses aren’t just delicious — they’re low-calorie, full of fiber, and packed with anthocyanins that will help protect your body against free radicals. Blueberries are also rich with micronutrients like manganese and vitamins C and K.
They are low in calories but high in vitamin C and other vital nutrients. The next time you chop veggies for a salad, throw in a few blue carrots for a colorful twist on an old favorite.
Adding these 8 blue fruits and vegetables to your diet can increase brain function and lower your risk of chronic disease.
- Helps fight inflammation
- Improves the bodies ability to absorb calcium and other nutrients
- Helps to lower LDL cholesterol (which is the “bad” cholesterol)
- Supports eye health, specifically for the retina
- Helps to boost the immune system
- Supports healthy digestion for the GI tract
- Acts as anticarcinogens (battles cancer causing cells) especially throughout the digestive tract
- Reduces tumor growth
- Limits the activity of cancer cells throughout the body
Did you know there was such thing as purple asparagus? Well, you do now. Try these fruits:
Eating right with color should be a continuous process that you work on throughout the year. Watch this video to learn some more about fruits and vegetables and incorporating them as a substantial part of your diet.
Try these blue and purple vegetables:
Blue and purple produce have many different nutrients including, lutein, zeaxanthin, resveratrol, Vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Many of these nutrients are also found in red fruits and vegetables as well.
Can you think of some of your favorite white produce? Here are some of my faves:
- White Corn
- Water Chestnuts
- Pears (flesh)
- White Nectarines
- Fresh Ginger
Even though some people think that white is not a color, the white fruits and vegetables have many nutrients, including beta-glucans, EGCG, SDG, and lignins. These nutrients help to balance hormones, which in turn reduces the risk of many cancers relating to hormones. Moreover, they have the ability to activate the B and T cells which help battle cancer in the body, specifically prostate, colon and breast cancer. They also help our immune system which is always a good thing.
Do you know the health benefits of blue and purple foods?