What Purple And Blue Foods Can Do For You

Registered Dietician

| 2 min read

blue and purple produce
Even though March and National Nutrition Month is over, it doesn’t mean we have to stop eating the right foods. You’ve learned about red, green, orange and yellow fruits and vegetables, so let’s talk blue, purple and white produce, too.

Pretty and Delicious

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.
Try these blue and purple vegetables:
  • Eggplant
  • Cabbage
  • Endive
  • Asparagus
  • Carrots
Did you know there was such thing as purple asparagus? Well, you do now. Try these fruits:
  • Plums
  • Blueberries
  • Blackberries
  • Currants
  • Grapes
  • Elderberries
  • Prunes
  • Raisins
By enjoying these foods your body will benefit in these 9 ways:
  1. Helps fight inflammation
  1. Improves the bodies ability to absorb calcium and other nutrients
  1. Helps to lower LDL cholesterol (which is the “bad” cholesterol)
  1. Supports eye health, specifically for the retina
  1. Helps to boost the immune system
  1. Supports healthy digestion for the GI tract
  1. Acts as anticarcinogens (battles cancer causing cells) especially throughout the digestive tract
  1. Reduces tumor growth
  1. Limits the activity of cancer cells throughout the body
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.
Can you think of some of your favorite white produce? Here are some of my faves:
  • Potatoes
  • Mushrooms
  • Onions
  • Parsnips
  • Cauliflower
  • Turnips
  • White Corn
  • Water Chestnuts
  • Kohlrabi
  • Shallots
  • Pears (flesh)
  • White Nectarines
  • Jicama
  • Garlic
  • Fresh Ginger

Celebrate National Nutrition Month All Year Long

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.
Main Image Photo Credit: kitamin, in-text photo credit: h-bomb

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