Find out what nutrients you can get from blue and purple produce.
Fresh fruits and vegetables are our body’s ally for healthy living. Their color has something to say about the health benefits that they offer. Blue and purple produce get their colors from compounds which also help protect and combat diseases and conditions.
A cup of grapes is an excellent source of manganese and a good source of vitamins C, B1, B6 and potassium. Their beneficial compounds also include flavonoids—phytonutrients which also give them their purple color. Two of these flavonoids, quercetin and resveratol appear to decrease the risk of heart disease by: reducing platelet clumping and protecting bad cholesterol from free radical damage that initiates its artery-damaging actions. Grapes also contain antimicrobial and antiviral properties, and the anti-inflammatory effects of resveratol may help lower cancer risks.
Blueberries contain the highest antioxidant content among fruits. It has anthocyanins, ellagic acid, vitamin C, B complex and vitamin E. Blueberries help promote urinary tract health, protect against aging-related eye problems, helps keep memory sharp, and being rich in fiber, is also beneficial for constipation and digestion. They have shown to aid in reducing belly fat, promote healthy heart, and reduce cancer risks.
A cup of plums is a very good source of vitamin C, an antioxidant which aids in wound healing, prevents periodontal disease and maintains collagen and connective tissue in the body. They are rich in vitamin B2, fiber and potassium and two unique phytonutrients known as neochlorogenic and chlorogenic acid. These two phenols appear to regulate the release of glucose in the bloodstream after a meal which may have favorable effects on blood sugar levels.
This glossy purple vegetable is a very good source of fiber, manganese, copper, vitamin B1, and a cup supplies 245 mg of potassium. It is a good source of vitamins B3 and B6, folate, magnesium, and tryptophan. Eggplants have also been found to contain phenolic compounds especially chlorogenic acid, another antioxidant which has shown to be beneficial for its anti-cancer, antimicrobial, anti-LDL and antiviral activities.
Other purple fruits and vegetables include: purple cabbage, blackberries and purple onions.
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