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 eleventh of the series, we continue a series within a series- eating from the rainbow or Chakra colors. This week, we will learn about purple (violet) or Third Eye chakra foods.
The Health Benefits of Purple Fruits and Vegetables
If you want to eat a healthy and colorful diet, you should not forget about purple fruits and vegetables. These foods are not only attractive to look at, but also offer many health benefits thanks to their high content of anthocyanins, which are natural plant pigments that give them their purple hue.
What are anthocyanins and why are they good for you?
Purple foods, such as grapes, blueberries, eggplants, figs, purple potatoes, and purple cabbage, are rich in anthocyanins. These are natural plant pigments that give foods their purple, blue, and red hues. Anthocyanins are also powerful antioxidants that can protect your cells from damage and reduce inflammation.
Anthocyanins have been shown to have various beneficial effects on human health, such as:
• Lowering blood pressure and cholesterol levels, which can reduce the risk of heart disease and stroke
• Improving blood sugar control and insulin sensitivity, which can prevent or manage type 2 diabetes and obesity
• Enhancing cognitive function and memory, which can prevent or delay age-related cognitive decline and dementia
• Protecting the eyes from cataracts and macular degeneration, which are common causes of vision loss in older adults
• Inhibiting the growth and spread of cancer cells, which can prevent or treat various types of cancer
• Supporting bone health: Purple foods are high in calcium and potassium, which are essential for strong bones. They may also prevent bone loss and osteoporosis.
• Enhancing digestion: Purple foods are high in fiber, which can improve bowel movements and prevent constipation. They may also feed the good bacteria in your gut and support your immune system.
How to include more purple fruits and vegetables in your diet?
There are many purple fruits and vegetables that you can enjoy in your diet, such as:
• Purple grapes: These sweet and juicy fruits are rich in resveratrol, another antioxidant that has anti-aging and anti-inflammatory properties. You can eat them fresh, dried as raisins, or fermented as wine (in moderation).
• Blackberries: These tart and tasty berries are high in vitamin C, vitamin K, and fiber. You can eat them fresh, frozen, or cooked in jams, pies, or smoothies.
• Blueberries: These popular and delicious berries are also high in vitamin C, vitamin K, and fiber. They have been shown to improve mood, brain function, and memory. You can eat them fresh, frozen, or cooked in muffins, pancakes, or salads.
• Black currants: These sour and tangy berries are very high in vitamin C, even more than oranges. They also have anti-viral and anti-bacterial properties. You can eat them fresh, dried, or cooked in juices, syrups, or sauces.
• Elderberries: These dark and bitter berries are known for their immune-boosting and anti-viral effects. They can help to prevent or treat colds, flu, and respiratory infections. You can eat them cooked in syrups, teas, or wines.
• Kalamata olives: These salty and savory fruits are rich in healthy fats, especially monounsaturated fatty acids that can lower cholesterol and triglycerides. They also have anti-inflammatory and anti-microbial properties. You can eat them as a snack or add them to salads, pizzas, or pasta dishes.
• Mangosteen: This exotic and sweet fruit has a white flesh inside a purple rind. It is high in vitamin C, vitamin B6, and potassium. It also has anti-cancer and anti-fungal effects. You can eat it fresh or dried as a snack or dessert.
• Maqui berries: These small and dark berries are native to South America. They have the highest antioxidant content of any fruit. They also have anti-diabetic and anti-obesity effects. You can eat them fresh, dried, or powdered in smoothies, juices, or yogurts.
• Passion fruit: This tropical and aromatic fruit has a yellow flesh with black seeds inside a purple rind. It is high in vitamin C, vitamin A, and fiber. It also has anti-anxiety and anti-depressant effects. You can eat it fresh or cooked in juices, jams, or desserts.
• Plums: These soft and sweet fruits are high in vitamin C, vitamin K, and potassium. They also have laxative and anti-constipation effects. You can eat them fresh, dried as prunes, or cooked in pies, compotes, or sauces.
As you can see, purple foods are not only beautiful but also nutritious. Try adding some purple fruits and vegetables to your diet and enjoy their amazing benefits!
See you next week!