Top 4 Health Benefits of Purple Foods
If I mention the word “health food,” what color comes to mind?
I’m guessing it’s green.
It’s true that there are plenty of healthy foods that come in this color.
But for the full benefits of a healthy diet, you can’t limit the color foods you eat to green… you have to eat the entire rainbow.
You see, the compounds that give fruit and vegetables their color are the same compounds that are responsible for many of their health benefits.
When you eat a variety of colors, you can be sure you’re getting a variety of beneficial nutrients for your body.
And one of the most beneficial colors of all is purple.
The compounds that produce the deep purple, red, and blue pigments in foods like eggplant, blackberries, blueberries, and beets are called anthocyanins.
Their health benefits are just as robust as their color.
Anthocyanins are part of a larger family of plant compounds called flavonoids that have powerful antioxidant properties.
Antioxidants fight free radicals that would otherwise damage your cells.
Studies have shown that anthocyanins are good for your heart, brain, and more. Take a look at these key benefits.
- They lower blood pressure.
A review of 66 studies concluded that anthocyanins help reduce blood pressure.
- They reduce the risk of heart disease.
When plaque builds up in your arteries, it leads to a hardening of the arteries, or atherosclerosis. This can contribute to increased blood pressure, heart attack, stroke, and peripheral artery disease.
Anthocyanins work in numerous ways to reduce the risk of atherosclerosis, including reducing blood pressure, cholesterol in the arteries, and inflammation.
- Anthocyanins improve brain function.
Studies have shown that anthocyanins increase blood flow in areas of the brain associated with memory, language, and attention.
In one study, cherry juice (which contains lots of anthocyanins) improved speech and memory in adults over 70.
- Lastly, anthocyanins can help fight cancer.
Studies show that these compounds have numerous anti-cancer activities, like blocking DNA damage, stopping cancer cell growth, and preventing tumors from becoming malignant.
While you can take an anthocyanin supplement, I prefer to get them the way nature intended.
Here’s a short list of foods high in anthocyanins:
- Black elderberries
- Blueberries
- Raspberries
- Blackberries
- Strawberries
- Black and red grapes
- Pomegranates
- Red cabbage
- Purple cauliflower
- Red radishes
- Black beans
- Wine
P.S. You probably know by now that vitamin C is a powerhouse for your immune system. But vitamin C is no one-trick pony. Click here to read about the top health benefits of vitamin C.
