If you listen to nutrition experts out there, they tell us all the time that our plates should be colorful. But what exactly does that mean? We see purple foods, red foods, green foods, etc., but what’s the difference?
Nutritionally, many of these foods (of varying colors) have their own benefits.
Purple foods (for example) get their color from pigments called anthocyanins, which act as antioxidants. These compounds do more than provide pretty colors on your plate. Eating purple foods supports health while also making meals look more vibrant and appealing.
Purple foods may offer several health benefits, including a reduced risk of heart disease and cataracts. Common examples include eggplants, grapes, and other purple fruits and vegetables.
If you see purple foods, you can be certain that they probably have a high level of antioxidants, which may support overall health and help protect against conditions like heart disease, stroke, and cancer.
In this article, we will dive deeper and learn about some of the best healthy purple foods and why you need them on your plate.
Disclaimer: This article is for informational purposes only and should not be used to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current regimen.
The Science Behind the Color
Anthocyanins are more than just colorful pigments. These antioxidants are linked to a wide range of health benefits.
Research has shown that they may improve heart health by lowering blood pressure and reducing cholesterol levels. Their anti-inflammatory effects can also ease symptoms of arthritis and other inflammatory conditions.
Anthocyanins support brain health as well. Studies suggest they boost cognitive function and lower the risk of neurodegenerative diseases. Adding anthocyanin-rich foods to your diet is a simple way to support both heart and brain function.
Research also indicates that anthocyanidins and anthocyanins are valuable compounds in foods and pharmaceuticals, offering a strong potential for health benefits.
Purple Foods That Are Packed with Antioxidants
Below are some of the healthiest purple foods that you can add to your diet.
1. Blackberries
Blackberries are rich in anthocyanins, which help strengthen the immune system, fight inflammation, and lower the risk of diabetes and cancer. They are also a good source of vitamin C, a powerful antioxidant, and provide fiber that supports healthy digestion.
One type, known as the evergreen blackberry, contains ellagic acid, a compound with antiviral and antibacterial properties. While this variety is less common in regular grocery stores, it may be available at farmers’ markets or specialty shops.
2. Forbidden rice
Black rice, often called “forbidden rice,” turns a deep purple color when cooked (which is actually pretty cool to see).
Unlike other rice varieties, black rice is packed with anthocyanins, compounds that may help fight cancer.
Research in test-tube and animal studies shows that these anthocyanins can slow cancer cell growth and trigger cancer cell death.
This nutrient-rich grain also adds visual appeal to meals. It can be used as a colorful substitute for white or brown rice in recipes like soups, stir-fries, and pilafs.
3. Plums
Plums are a rich source of anthocyanins. These compounds help reduce inflammation and may help in preventing allergic reactions.
Some research suggests that plums may support cognition, bone health, and heart health, although the evidence is still limited. They are also a good source of vitamin C and contain vitamins A and K, which may help regulate blood sugar levels.
4. Purple sweet potatoes
All sweet potatoes are packed with nutrients, including vitamin C, provitamin A, potassium, and B vitamins. Purple sweet potatoes offer an extra boost because they contain anthocyanin antioxidants.
Test-tube and animal studies suggest that purple sweet potatoes have anti-inflammatory properties and may help protect against obesity and certain cancers, including colon cancer.
5. Blueberries
Blueberries are among the richest sources of anthocyanins, which make up more than half of the polyphenol antioxidants in ripe berries.
They may help lower the risk of heart disease and type 2 diabetes while also supporting weight control and cognitive function. Blueberries also promote healthy gut bacteria. In addition, they are a good source of fiber, vitamin C, and vitamin K.
6. Eggplants
Eggplants come in many colors, but purple-skinned varieties are the most common.
While not as nutrient-dense as some other purple foods, eggplants are rich in antioxidants and provide manganese, a mineral essential for bone health and metabolism.
The peel of purple eggplants contains high levels of the anthocyanin nasunin. Research in test-tube and animal studies shows that nasunin may have anti-inflammatory and heart-protective effects.
7. Figs
Figs are technically flowers, not fruits (but still, people consume them). They contain high levels of phenolic compounds, including anthocyanins, which give them strong antioxidant properties.
Darker-skinned figs are especially rich in anthocyanins, with levels comparable to blackberries and blueberries, two of the best-known sources.
Figs are also high in fiber and provide important minerals such as potassium, calcium, sodium, magnesium, and phosphorus.
8. Beets
Beets get their color from betacyanin, a pigment in the betalain group.
Betacyanin acts as an antioxidant and may help lower blood pressure because it contains nitrate. The body converts nitrate into nitric oxide, which relaxes blood vessels and reduces blood pressure. Nitrate may also help reduce muscle soreness and enhance exercise performance.
Beets are rich in fiber, folate, vitamin C, iron, potassium, and manganese. These nutrients support energy levels and promote cardiovascular health.
Author Bio:
Matt Weik, BS, CSCS, CPT, CSN, is the owner of Weik Fitness. He is a globally recognized and prolific writer. With a passion for creating health and fitness content, Matt’s work has been featured on thousands of websites, over 100 magazines, and he has authored more than 25 published books.
