This week, I’ll be continuing a series on the health benefits of certain liquids and foods that I have on a daily basis or often.
The tenth of the series, we continue a series within a series- eating from the rainbow or Chakra colors. This week, we will learn about blue or Throat chakra foods.
The Health Benefits of Blue Fruits and Vegetables
If you want to eat healthier, you may have heard the advice to “eat the rainbow”. This means including a variety of fruits and vegetables in your diet, each with their own unique colors and nutrients. And, did you know that blue fruits and vegetables are especially beneficial for your health?
Blue fruits and vegetables get their vibrant color from plant compounds called anthocyanins, which are a type of flavonoid. Flavonoids are antioxidants that help protect your cells from damage caused by free radicals, which are unstable molecules that can cause inflammation, aging, and chronic diseases.
Anthocyanins are not only responsible for the blue hue of some fruits and vegetables, but also for the red, purple, and black colors of others. In fact, there are six main types of anthocyanins: cyanidin, delphinidin, malvidin, pelargonidin, peonidin, and petunidin.
Some of the most common blue fruits and vegetables that contain anthocyanins are:
• Blueberries
• Blackberries
• Elderberries
• Black plums
• Black grapes
• Purple corn
• Purple cauliflower
• Red cabbage
• Red onions
• Red radishes
These foods are not only rich in anthocyanins, but also in other essential nutrients, such as fiber, vitamin C, vitamin K, manganese, and potassium. They also have a low glycemic index, which means they don’t spike your blood sugar levels as much as some other foods.
What are the specific health benefits of eating blue fruits and vegetables? Here are some of the most impressive ones:
• They may improve your brain function. Studies have shown that anthocyanins can cross the blood-brain barrier and reach the areas of the brain that are involved in memory and learning. They may also protect the brain from oxidative stress and inflammation, which can impair cognitive abilities. Eating blue fruits and vegetables may help prevent or delay age-related cognitive decline, Alzheimer’s disease, and dementia.
• They may boost your heart health. Anthocyanins may lower your blood pressure, cholesterol, and triglyceride levels, which are all risk factors for heart disease. They may also prevent the oxidation of LDL (bad) cholesterol, which can lead to plaque buildup in the arteries. Eating blue fruits and vegetables may reduce your risk of heart attack, stroke, and other cardiovascular problems.
• They may lower your risk of cancer. Anthocyanins may have anti-cancer properties by inducing cell death (apoptosis), inhibiting cell growth (proliferation), and preventing blood vessel formation (angiogenesis) in tumors. They may also modulate the expression of genes that are involved in cancer development and progression. Eating blue fruits and vegetables may protect you from various types of cancer, such as breast, colon, prostate, skin, and bladder cancer.
• They may support your immune system. Anthocyanins may enhance your immune response by stimulating the production of antibodies and cytokines, which are molecules that help fight off infections. They may also have anti-viral and anti-bacterial effects by preventing viruses and bacteria from attaching to your cells. Eating blue fruits and vegetables may help you prevent or recover faster from colds, flu, and other infections.
• They may improve your eye health. Anthocyanins may protect your eyes from damage caused by blue light exposure, which can lead to macular degeneration and cataracts. They may also improve your night vision by increasing the regeneration of rhodopsin, which is a pigment that helps you see in low-light conditions.
Eating blue fruits and vegetables may help you maintain your vision and eye health as you age.
As you can see, blue fruits and vegetables have many health benefits that you don’t want to miss out on. Try to include them in your diet as often as possible, either fresh or frozen. You can also find supplements that contain extracts of blue fruits and vegetables, such as elderberry, aronia berry, tart cherry, or blueberry.
However you choose to consume them, make sure to eat them in moderation and as part of a balanced diet that includes other colorful fruits and vegetables. By eating the rainbow, you can enjoy a variety of flavors and nutrients that will keep you healthy and happy.
See you next week!