12 healthy purple foods filled with antioxidants

Violet foods derive their color from pigments that act as antioxidants, especially anthocyanas, which make more than create color. Eating purple food offers health benefits and can make meals more colorful and attractive.

Jump at the main dishes to remember.

1. Blackberries

The blackberries are rich in anthocyanas, which can stimulate the immune system, fight against inflammation and reduce the risk of diabetes and cancer. Mûres are a good source of vitamin C (an antioxidant) and fiber, which helps digestion.

A variety, the persistent leafy blackberries, contains Ellagic acid, which has antiviral and antibacterial properties. You may not find this variety in typical grocery stores, but you can look for it in producer markets and specialized stores.

2. Pluans

Plums are a good source of anthocyanas, the most active antioxidants of the fruit.

The plums can reduce inflammation and can also help prevent allergic reactions. They can improve cognition and memory loss, bone health and the risk of heart disease, but evidence is limited.

They are a good source of vitamin C. The plums also contain vitamins A and K, which can help regulate blood sugar.

3. Bleules

Bleuets are one of the richest sources of anthocyanas among the fruits you could find in the supermarket. Anthocyanin is more than half of polyphenol antioxidants in ripe blueberries.

Blueberries can help reduce the risk of developing heart 2 heart disease or diabetes and helping to control weight and cognitive function.

Blueberries can help maintain healthy intestinal bacteria. They are a good source of fiber, vitamin C and vitamin K.

4. Figs

The figs are technically flowers rather than fruits.

Compared to red wine, figs have a higher level of antioxidants called phenolic compounds, which include anthocyanas. Certain varieties, generally darker skin figs, contain as much anthocyanin as blackberries and blueberries, two of the best sources.

Figs are also rich in fiber and are a good source of essential minerals, including potassium, calcium, sodium, magnesium and phosphorus.

5. Grapes

The grapes are notably raised in antioxidants. A study revealed that the concord and purple grapes have higher antioxidant concentrations than green grapes. Among the purple and red grapes, the concentration of antioxidants, mainly anthocyanas, was in the skin rather than the pulp.

The red and white grapes and the juice or wine made from them contain high levels of resveratrol. Resveratrol has been studied as a potential agent against heart disease and neurological conditions such as Parkinson and Alzheimer, but the data is not conclusive.

Resveratrol has proven to have an anti -cancer activity, including against breast cancer. However, it is not easy to make it in a way that can be medically useful. It continues to be studied as a potentially useful agent in the fight against certain cancers.

6. Cherries

Cherries are good sources of antioxidants, such as vitamin C. Sweet cherries are higher in anthocyanas than tangy cherries. They also contain tryptophan, which helps the body produce serotonin, which affects mood. Cherries also have melatonin, which has become popular sleep help.

A study has shown that large quantity cherries decreased signs of oxidative stress, reduced inflammation, reduced muscle pain and lower blood pressure. There are also early indications that cherries can be beneficial for arthritis, diabetes and cholesterol level management.

7. Violet eggplant

Aubergines contains several antioxidants, including nasunin anthocyanin found in eggplant skin. The other antioxidants in eggplant are lutein and zeaxanthine, essential to eye health.

A study has shown that the skin of eggplants has properties against cancer against stomach cancer, killing cancer cells but not normal cells.

Aubergines are also a good source of fiber and minerals, including copper, manganese, potassium and thiamine. The interior of the eggplant is rich in soluble fibers, which can help reduce cholesterol and prevent blood sugar. The skin is rich in insoluble fibers, which can add bulk to the stool.

8. Violet or red cabbage

Violet or red cabbage has a taste similar to green cabbage, but has many more nutrients and compounds that can benefit health. A study revealed that the antioxidant capacity of red cabbage is 6 to eight times higher than that of green cabbage.

The purple cabbage also contains sulforaphane, a compound found in the cruciferous vegetables that form when the cabbage is chopped or minced. Sulforaphane is believed to have significant heart health and anti -cancer advantages.

Violet cabbage is also rich in fiber and has essential nutrients, in particular vitamin C and vitamin A (vital for good vision and healthy teeth, skin and bones).

9. Beuts

The beets derive their color from a substance called betacyanine, one of a group of pigments known as Betalains.

Betacyanine has antioxidant properties and can also lower blood pressure because it contains nitrate. Your body converts nitrate into nitric oxide, which dilates blood vessels and causes the blood pressure to drop. Nitrate can also alleviate muscle pain and improve exercise capacity.

Beets are rich in fiber, folate, vitamin C, iron, potassium and manganese, which have many advantages, including cardiovascular health and the maintenance of energy levels.

10. Red onions

Onions are an excellent source of antioxidants. Red onions, in particular, obtain their color from anthocyanas. They also contain quercetin, a powerful antioxidant that could reduce allergic reactions by lowering the amount of histamine released by cells.

Red onions are rich in potassium, which is good for the heart, bones and muscles. In addition to vitamin C, they contain a folate (vitamin B9) and vitamin B6, which are essential for healthy metabolism, the production of red blood cells and nervous function.

11. Purple cauliflower

Purple cauliflower is an excellent source of vitamin C. It is also raised in anthocyanas, which give it its color. It has carotenoids, which are antioxidant pigments that can have anti -cancer effects and could reduce the risk of heart disease.

The cauliflower, even the white genre, contains Indole-3-Carbinol (I3C), a compound that can prevent tumors and stop the growth of cancers, although its advantages have not been proven in humans.

The cauliflower contains glucosinolates, including sulforaphane, which decompose when you chew and digest them in substances with cancer properties and have anti-inflammatory, antiviral and antibacterial effects.

Like other cauliflowers, purple cauliflower contains fibers, calcium, folate, potassium and vitamin A.

12. Violet sweet potato

Soft purple potatoes are a good source of beta-carotene, a carotenoid that the body converts to vitamin A. It supports eye health, the immune system and healthy skin.

Soft purple potatoes are also rich in anthocyanas like cyanidine and peonidine, comparable to blueberries. These can help prevent damage caused by exposure to heavy metals in food such as arsenic, cadmium and mercury.

Why are purple foods healthy?

Anthocyans of purple food act as antioxidants, helping to neutralize harmful free radicals – molecules linked to pollution, UV light, smoke and alcohol.

Oxidative stress occurs when too many free radicals damage cells, which increases the risk of diseases such as cancer, heart disease and Alzheimer’s disease.

The color deepens as the purple plants ripen and the levels of anthocyanin increase.

Resveratrol, another antioxidant in certain purple foods, can reduce inflammation, support heart and brain health and slow the slowdown in cancer.

Violet food contains other vital nutrients such as fibers, vitamins and minerals.

Main to remember

• Violet fruits and vegetables get their coloring of antioxidant pigments that can provide health benefits.
• They also provide fibers and other essential nutrients.
• You can brighten up your meals including purple food.