Adopt a purple fruit or vegetable, a food with many benefits

Purple foods don’t just add color to your plate: they’re also a great source of vitamins. Find out why.

A few years ago, the craze for the ” purple diet » landed in the United States. The principle? A slightly wacky diet where only purple foods are allowed, with the key, a significant weight loss! Needless to say, this type of diet can be dangerous for your health. However, beyond this somewhat extreme diet, it has now been proven that Eating purple or violet foods was very beneficial for health.

Why should you eat purple foods?

Behind this purple pigment present in the leaves, petals or fruits is hidden a high level of anthocyanins, very powerful antioxidantsbelonging to the family of flavonoids. You will find them in many vegetables that have a purple, blue or red color: beetrootl’auberginered onion, red cabbage, purple corn, purple carrot, vitelotte potato or even purple sweet potato… These antioxidants are also present in many fruits such as blackberries, grapes, plums, cherries, cranberries, prunes, açai or even blueberries…

Preventing cardiovascular risks

Anthocyanins present in Purple foods could improve our cardiovascular system. In fact, scientists have highlighted its role in regulating blood pressure, but also on the elasticity of blood vessels, making them more resistant.

A Harvard University study that looked at more than 93,600 women ages 25 to 42 found that those who ate half a cup of blueberries and strawberries three times a week were 34% less likely to have a heart attack than women who did not consume it.

Fight against free radicals

Antioxidants present in Purple foods may also help fight free radicalsresponsible for the aging of cells and implicated in particular in the appearance of certain cancers. Indeed, by absorbing UV rays, anthocyanins help to protect the cellular structure of plants and thus maintain the integrity of our DNA.

Researchers from Ohio University in the United States have studied the abilities of anthocyanins to fight against certain cancers. They showed that berries, such as black raspberries, allowed to inhibit carcinogenesis of the colon, esophagus or mouth.

Also read – The benefits of prickly pear oil

Benefit from the anti-inflammatory and anti-bacterial effects

Purple vegetables to help the immune system – © zarzamora

Regularly consuming purple foods, particularly berries (currants, blueberries, cranberries, etc.), can also improve our health. immune defenses. Anthocyanins actually combat the action of cytokines, molecules involved in the inflammatory process.

Other studies have also highlighted the ability of anthocyanins to target infectionsespecially those responsible for urinary tract infections. They are also said to be effective against chronic digestive infections, food poisoning and even the flu.

Fighting brain damage

The benefits of eating purple foods don’t stop there! Indeed, researchers from the University of Reading have shown that flavonoids, and in particular anthocyanins, play a role a protective role on the brain. For example, they could reduce brain damage caused by a stroke. They would also be beneficial on our cognitive abilities : memory, attention, reasoning…

Ideas to add purple to your plate

To enjoy all the benefits of purple foodsthere are many ways to enjoy them. Think for example of smoothiesexcellent for preserving all the vitamins: kiwi and black grape smoothie or beetroot, red cabbage, banana, raspberries and cranberries smoothie. All combinations are allowed!

Adapt your recipes according to seasonal fruits and vegetables or consider freezing your berries during the summer, so you can enjoy them all year round.

Beetroot Smoothie -© kuvona

Recipe ideas with purple foods

Also bet on the salads : beetroot and red onion salad, red cabbage and chive salad… And don’t forget the soupsthey will be perfect allies to fight all the little viruses of autumn. A red cabbage, two potatoes, two apples and an onion will give you for example a delicious purple soup. You can sweeten it with a little crème fraîche. Don’t hesitate to share your best recipes with us!

Read also – All the benefits of orange fruits and vegetables

Article updated