Purple foods get their color from pigments that act as antioxidants, particularly one calledanthocyanin.
Eating purple foods delivers health benefits, and they can make meals more colorful and appealing.
Here are 12 purple fruits and vegetables you could add to your diet to liven up the table.
Rawpixel / Getty Images
Rawpixel / Getty Images
Why Are Purple Foods Healthy?
Theanthocyaninsin purple foods areantioxidantsthat neutralize harmful molecules called free radicals.
Purple foods can also contain antioxidants other than anthocyanin.
They can be high inresveratrol.
It may also help boost memory and slow the growth of some cancers.
Purple foods contain other important nutrients like fiber, vitamins, and minerals.
12 Purple Fruits and Vegetables
1.
Plums
Plumsare a good source of anthocyanins, which are the most active antioxidants in the fruit.
Plums can reduce inflammation and may also help prevent allergic reactions.
Blueberries
Blueberriesare one of the richest sources of anthocyanins among fruits you may find in the supermarket.
Figs
Figsare technically flowers rather than fruits.
Compared to red wine, figs have a higher level of antioxidants called phenolic compounds, which include anthocyanin.
Grapes
Grapesare notably high in antioxidants.
One study found that Concord and purple grapes have higher antioxidant concentrations than green grapes.
Both red and white grapes and the juice or wine made from them also contain high levels of resveratrol.
Resveratrol has been found to have anticancer activity, including against breast cancer.
However, it isn’t easy to manufacture it in a way that can be medically useful.
It continues to be investigated as a potentially useful agent in the fight against some cancers.
Cherries
Cherries are good sources of antioxidants, and sweet cherries are higher in anthocyanins than tart cherries.
There are also early indications that cherries may be beneficial for arthritis, diabetes, and managing cholesterol levels.
Purple Eggplant
Eggplantcontains several antioxidants, including the anthocyanin nasunin found in eggplant skin.
Purple cabbage also containssulforaphane, a compound found in cruciferous vegetables that forms when cabbage is chopped or chewed.
Sulforaphane is thought to have significant heart health and anticancer benefits.
Beets
Beets get their color from a substance calledbetacyanin, one of a group of pigments known as betalains.
Betacyanin has antioxidant properties and may also lower blood pressure because it contains nitrate.
Your body converts nitrate into nitric oxide, which dilates blood vessels and causes blood pressure levels to drop.
The nitrate may also alleviate muscle soreness and improve exercise ability.
Red Onions
Onions are an excellent source of antioxidants.Red onions, in particular, get their color from anthocyanins.
Like other cauliflower, purple cauliflower contains fiber, calcium, folate, potassium, and vitamin A.
Be aware that food coloring doesn’t deliver the health benefits of purple foods.
Summary
Purple fruits and vegetables get their coloring from antioxidant pigments that can bring health benefits.
They also provide fiber and other essential nutrients.
it’s possible for you to brighten your meals and enjoy healthy meals by including purple foods.
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