9 Benefits of Purple Fruit and Vegetables for Health
Purple fruits and vegetables are often associated with high antioxidant content. What are some good purple foods to eat?
According to researchers, the darker the color of the food, the higher the antioxidant levels. So it is no wonder that purple fruits, such as grapes, plums, and blackberries, have extraordinary healing and anti-free radical benefits. What are the contents of these purple fruits?
The purple pigments in fruits and vegetables contain flavonoids—including resveratrol—that may help lower blood pressure. Resveratrol relaxes artery walls, reducing pressure in the arteries and allowing for better blood circulation.
In addition, the purple hue in foods also indicates that they contain various polyphenols, one of which is anthocyanin. Studies show that anthocyanins are beneficial for brain health, as well as acting as antioxidants that fight cancer and heart disease .
Here are examples of purple vegetables and fruits that you can consume.
- Blueberries
This purple fruit may be familiar to you. Blueberries are a source of vitamin C which protects cells and helps with iron absorption.
Not only vitamin C, blueberries also contain soluble fiber which is beneficial for the digestive system.
Other Articles: Here are a Series of Benefits of Blueberries for Your Body’s Health
- Pomegranate
Purplish red in color, pomegranates are rich in anthocyanin content. Pomegranates are also a good source of fiber, and provide vitamins A, C, and E, iron, as well as antioxidants such as tannins.
A study shows that a glass of pomegranate juice every day can increase blood flow to the heart so that the risk of heart attack is lower. However, more in-depth studies are needed to confirm the benefits of this purple fruit.
Another study found that pomegranate helped strengthen bones as well as prevent osteoporosis in mice through reducing inflammation and oxidative stress.
Not only that, consuming pomegranate also reduces damage to the arteries and suppresses cholesterol buildup in people with blood vessel narrowing disorders. This benefit can be obtained by consuming 50 milliliters of pomegranate juice per day.
- Sweet Potato
Sweet potatoes are commonly consumed by the people of Okinawa, Japan, which is a ‘producer’ of a very healthy elderly population over 100 years old. In fact, the rate of dementia in the elderly in Okinawa is reported to be 50 percent lower than in the West.
Scientists suspect that frequent consumption of the purple tuber played a significant role in keeping their bodies and brains healthy into old age.
Sweet potatoes are high in carbohydrates, vitamin A and vitamin C so they have the potential to recover the body from fatigue. The fiber content in sweet potatoes also helps slow the absorption of sugar, which helps prevent excessive increases in blood sugar levels.
Apart from that, this vegetable is also beneficial for brain health because of its antioxidant content.
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- Beets
Beets get their purple color from plant chemicals called betalains. Like anthocyanins, betalains have antioxidant and anti-inflammatory properties.
Additionally, beets are a good source of vitamins and minerals, such as folate, iron, manganese, nitrate, and potassium.
The main benefit of beets is preventing dementia. A study showed that a diet that includes beet juice can increase blood flow to the brain, thereby helping to prevent dementia.
However, more evidence is needed to confirm the efficacy of this purple fruit.
- Plums
Plums are a great source of vitamins A and C, which support your immune system. Dried plums are packed with minerals like calcium, magnesium, iron, and potassium.
This purple fruit has many benefits. Starting from eye health, wound healing, and relieving constipation . Amazing, huh?
Other articles: Benefits of Plums for Body Health
- Eggplant
Eggplant contains vitamins B6, C, and K, as well as various minerals. The antioxidants and manganese in eggplant are important for metabolism and bone health.
Not only that, eggplant skin is very high in the antioxidant nasunin which is still included in the anthocyanin group and has been proven to have anti-inflammatory effects based on laboratory tests.
- Purple Carrot
Purple carrots have the highest levels of polyphenol antioxidants compared to other colored carrots. Therefore, adding purple carrots to your daily diet is very good for improving your health.
Research shows that consuming foods rich in polyphenols reduces the risk of heart disease, obesity , and diabetes .
Other Articles: Vegetables and Fruits, Different Colors, Different Benefits
- Purple Cabbage
The benefits of this purple vegetable are preventing heart disease and cancer. This benefit is obtained because of its very high antioxidant content. How could it not be? There are as many as 36 types of antioxidants contained in purple cabbage.
In addition, purple cabbage also contains lots of fiber and vitamin K.
- Purple Cabbage
Purple cabbage not only adds color to your dishes, but also has anti-inflammatory benefits. Consuming purple cabbage can prevent several types of cancer, one of which is colorectal cancer .
Adding purple cabbage to your nutritional intake can also prevent heart disease, you know !
Purple vegetables and fruits are not only attractive, but also healthy. So, don’t hesitate to add healthy purple foods in a balanced way to your daily diet. Combine it with other foods, and apply a healthy lifestyle such as regular exercise and enough rest.
