Eating the Rainbow : Part 4 .... BLUE, BLACK, AND PURPLE

Eating the Rainbow : Part 4 .... BLUE, BLACK, AND PURPLE

Blue, Black, and Purple

Nutrition and benefits

Blue and purple fruits and vegetables contain lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Consequently, they support eye health, lower LDL cholesterol, boost the immune system, decrease tumor growth and help protect the digestive tract from cancer.

Quick list of some of the blue, black, and purple fruits and vegetables

black currants, black salsify, blackberries, blueberries, eggplant, elderberries, grapes, plums, pomegranates, prunes, purple Belgian endive, purple potatoes, purple asparagus, purple cabbage, purple carrots, purple cauliflower, purple figs, purple grapes, purple peppers, raisins

Tips and facts about specific blue, black, and purple fruits and vegetables

  • Blackberries - My first comment is that these are delicious on oatmeal. Try them. Blackberries are packed with vitamin C and are high in fiber, vitamin K, and manganese. The fiber in them helps reduce cholesterol, promotes regularity, and helps you lose weight. The manganese helps with bone development and is a boost to the immune system.
  • Blueberries - Known as a superfood, blueberries contain vitamins C, K, manganese, and anthocyanins. They also contain higher levels of antioxidants than most other fruits and vegetables.  And they are a good source of fiber. Because they are low in calories and nutrient dense, it's a wise choice to add them to our list of foods to eat daily.
  • Eggplant - Eggplants contain an array of vitamins rather than being rich in just one. Due to their nutrient density, they are known to help digestion, prevent cancer, prevent anemia, manage diabetes, improve bone health, and increase brain function.
  • Elderberries - These boost your immune system which provides protection against colds and flu. 
  • Grapes - Resveratrol is a main nutrient in grapes. It protects against cancer, eye problems, and heart disease. In addition, grapes contain potassium and fiber. 
  • Plums and prunes - Because plums are rich in potassium, they are good for your heart. Plums and their dried form, prunes, are high in fiber also. They increase absorption of iron, increase brain memory, help prevent diabetes, and protect against cancer.
  • Pomegranate - As far as nutrients, pomegranates are loaded. They contain vitamin C and vitamin K, folate, and potassium. Pomegranates also contain the unique substance called punicalagins, which are powerful antioxidants. That and punicic acid are responsible for the powerful health benefits of pomegranates. They are also known for their anti-inflammatory qualities. In addition, they may help fight prostate cancer, inhibit breast cancer cells, lower blood pressure, lower risk of heart disease, and improve memory clarity. They certainly fall into the category of superfoods. 
  • Purple asparagus - Nutritionally, purple and green asparagus are very similar. Purple asparagus has a bit more sugar and less fiber.
  • Purple cabbage - Purple cabbage is also known as red cabbage. It is a cruciferous vegetable and contains choline, phosphorus, vitamin B2, magnesium, calcium, selenium, iron, pantothenic acid, protein and niacin. It's another heavy hitter health-wise. 
  • Purple carrots - Purple carrots contain vitamin A and beta-carotene. They also contain anthocyanins (antioxidants). The same is true for purple cauliflower.
  • Purple potatoes - The purple color of potatoes tells you they are rich in antioxidants. Purple potatoes have a lower glycemic index number which makes them a bit healthier than regular potatoes.

To see the other posts in this series...

Eating the Rainbow - Introduction

Eating the Rainbow - Part 1 - Red

Eating the Rainbow - Part 2 - Orange and Yellow

Eating the Rainbow - Part 3 - Green

be kind - be the change

be the healthiest version of yourself

Eating the Rainbow - Part 5 .... White

Eating the Rainbow - Part 5 .... White

Oh Yum: Golden Split Pea Soup with Turmeric

Oh Yum: Golden Split Pea Soup with Turmeric