17 Nourishing Purple Foods to Supercharge Your Health and Wellness

Explore the vibrant world of purple foods and discover how they can transform your health! Rich in anthocyanins, these natural compounds provide a plethora of health benefits, from reducing inflammation to improving gut health. Including more purple foods in your diet can not only be delicious but also nutritionally advantageous.

Purple foods get their remarkable color from anthocyanins, which are beneficial plant compounds that help plants survive by providing protection against environmental stressors. Here’s a closer look at some of these nutrient-rich purple foods and the health benefits they offer:

Top 17 Purple Foods

1. Purple Carrot: In addition to anthocyanins, purple carrots are a source of carotenoids. These pigments are converted by your body into vitamin A, essential for vision and immune health. One cup of raw carrot strips provides 1,020 micrograms of vitamin A, covering 113% of the Daily Value (DV).
2. Eggplant: Grown globally, eggplant has excellent flavor absorption qualities. A one-cup serving of cooked eggplant contains only 34.6 calories. Small studies indicate that eggplant may help lower high cholesterol levels.
3. Purple Rice: This whole grain, a staple in many cultures, provides more protein than white rice, with 5.98 grams per quarter cup, alongside 1.98 milligrams of iron (10% of the DV).
4. Blackberries: These dark purple fruits are packed with antioxidants and fiber. Each one-cup serving offers 7.63 grams of fiber (27% of the DV) and 30.2 milligrams of vitamin C (33% of the DV).
5. Purple Potato: With a color ranging from light to dark purple, these potatoes are rich in anthocyanins. A medium baked purple potato offers 610 milligrams of potassium, covering 13% of the DV.
6. Plums: This stone fruit contains most of its anthocyanins in the peel, making it beneficial to eat them with the skin on. One plum has 30.4 calories and 6.27 milligrams of vitamin C (7% of the DV).
7. Prunes: Dried plums are great for digestive health and bone strength. A serving of 100 grams (about nine prunes) offers 59.5 micrograms of vitamin K (50% of the DV) and 732 milligrams of potassium (16% of the DV).
8. Purple Cabbage: Also known as red cabbage, it contains glucosinolates with potential cancer-fighting effects. A cup of shredded purple cabbage provides 39.9 milligrams of vitamin C (44% of the DV).
9. Concord Grapes: Often used for jelly and juice, these grapes may support cognitive function. One cup provides 13.4 micrograms of vitamin K (11% of the DV) and contains resveratrol, known for its antioxidant properties.
10. Elderberries: Known for their immune-boosting qualities, elderberries must be cooked before consumption to eliminate toxins. One cup offers 52.2 milligrams of vitamin C (58% of the DV) and 10.2 grams of fiber (36% of the DV).
11. Purple Corn: This deep purple corn variety is rich in anthocyanins and phenolic compounds. A 100-gram serving provides 2.5 grams of fiber (9% of the DV).
12. Figs: Fig varieties, including purple, boast high phenolic compound levels. A large fig contains 47.4 calories and 1.86 grams of fiber (7% of the DV).
13. Açaí Berries: Small, round, and dark purple, these berries are nutrition powerhouses rich in phenolic compounds. One cup of frozen açaí contains 7 grams of fiber (25% of the DV).
14. Purple Cauliflower: This colorful vegetable belongs to the Brassicaceae family and is high in glucosinolates. One cup of raw cauliflower provides just 26.8 calories and 51.6 milligrams of vitamin C (57% of the DV).
15. Purple Onion: Also known as red onions, these are packed with quercetin, a powerful plant compound with numerous health benefits. One cup contains 46 calories and 8.51 milligrams of vitamin C (9% of the DV).
16. Purple Kale: This variety provides a mere 7 calories per cup and is rich in vitamin K, supplying 81.9 micrograms (68% of the DV). Massage the leaves before eating for improved texture.
17. Beets: Available in various colors, purple beets are rich in betacyanins, boasting antioxidant and anticancer properties. One cup of raw beets provides 3.81 grams of fiber (14% of the DV).

Health Benefits of Purple Foods

The health benefits of purple foods extend beyond their vibrant appearance. Anthocyanins, the natural pigments found in these foods, may help improve brain function and reduce the risk of chronic diseases. Studies suggest that consuming anthocyanins can:

• Enhance cognitive function
• Reduce symptoms of insomnia, anxiety, and depression
• Lower the risk of high blood pressure and type 2 diabetes
• Boost healthy gut bacteria for improved digestive health

Moreover, purple foods are also an excellent source of essential nutrients like fiber, vitamin C, and vitamin K that support overall wellness.

How to Incorporate Purple Foods into Your Diet

Adding purple foods to your meals is a delightful way to enhance your diet. Implement these simple tips to enjoy their health benefits:

• Sprinkle purple fruits, such as blackberries, on cereals or oatmeal.
• Blend frozen açaí berries with milk and chia seeds for a nourishing smoothie.
• Add purple vegetables like cabbage and kale to fresh salads.
• Substitute white potatoes with purple potatoes for baked dishes.
• Cook purple carrots in stir-fries or roasts for vibrant flavor.
• Snack on dried prunes, plums, or figs for a healthy treat.
• Include purple onions in sandwiches, wraps, and salads for added nutrition.

Conclusion

In conclusion, incorporating purple foods into your diet brings a burst of color and flavor, along with numerous health benefits. Their rich anthocyanin content and essential nutrients offer protective effects against various health conditions. Make the vibrant choice to include more purple foods in your meals today!