Purple vegetables and fruits are becoming a growing food trend. Their popularity not only stems from the striking color but also because of their nutritional benefits! Colors always contribute to sensory appeals, but with purple foods, there is a lot of science as well that explains an array of health benefits.
At the same time, nutritionists highly value purple vegetables and fruits for health-enhancing nutrients. These nutrients are called anthocyanins. They help with protecting cells along with healing the body. A study suggests this color of foods help in boosting eye and heart health, reducing cancer cell proliferation, boosting mental power, and minimizing chances of diabetes.
As awareness is increasing, people have started approaching these brightly colored foods. So, what to wait for, join this community with some of the most common, nutritious, and appetizing purple fruits and vegetables.
Basically, all types of carrots are filled with a variety of nutrients such as fiber, potassium, vitamin C, manganese, vitamin A, and certain B vitamins. However, purple carrots along with these also carry powerful antioxidants such as lipophilic (carotenoids) and hydrophilic (phenolic compounds). This type of carrots has a range of colors from dark violet to reddish-purple, with an orange or yellow core, along with red, yellow, white, black, and green versions. Furthermore, some studies suggest that these types of carrots also help with glucose and weight management.
Purple cauliflower is basically a variety of broccoli and goes green once cooked. Cruciferous vegetables, furthermore, are known for their ability to fight cancer.
In addition, cauliflower is packed with antioxidants and sulfur composites that promote detoxification of the body thereby minimizing the cells that intend to damage the body and surge the risk of cancer.
Plums and Prunes
Plums and prunes have phenols–a natural compound in plants–with the protective property. Along with this, this juicy fruit is highly rich in vitamin C that helps with the absorption of iron. Other than this, plums are a good source of vitamin B2, vitamin A, potassium, and dietary fiber. On the other hand, studies have found that prunes help to minimize blood pressure and bad cholesterol.
These potatoes are famous for their antioxidants and lower glycemic index. They have a blue-purple to almost black outer skin. In addition to this, purple potatoes are also a great cause of complex carbohydrates, Vitamin C, potassium, folic acid, and iron. Some common varieties include Majesty, Peruvian, All Blue, Adirondack Blue, Congo, Vitelotte, and Fiesta.
Eggplants have a variety of colors, but purple ones are the most famous. Rich in fiber and antioxidants, eggplant is a low-calorie treat. Along with this, eggplant also fulfills the requirement of fiber, copper, manganese, B-6, and thiamine.
Mangosteen is a famous evergreen fruit in tropical areas with a tough, deep-purple outer peel. The sweet and tangy fruit is packed with antioxidants called xanthones. It offers anti-inflammatory, anti-cancer, and neuroprotective properties.
Furthermore, it is full of fiber and folate, an important b vitamin essential that helps the body for several processes including the production of red blood cells and DNA.
Mostly all varieties of cabbage are remarkably wholesome. The purple cabbage is also called red cabbage. It is can augment the health-promoting properties. This cruciferous vegetable has fiber, vitamin c, and pro-vitamin A. In addition, it offers strong anti-inflammatory properties. Moreover, like the green cabbage, this type of cabbage could be consumed with a wide range of dishes.
Barley has a range of colors, such as blue, black, and yellow. Similar to other barley types, purple barley is great in fiber including beta-glucan and minerals, such as manganese, iron, magnesium, and selenium. Coming under this category, barley has a lot of anthocyanins. This is a nutrient that makes it an extraordinary selection for a nutrient-rich diet. The beta-glucan present in barley promotes digestive health and improves immune response. In addition, whole grains-rich diets have minimized the rates of diseases.
Although green asparagus is most common, like others, these vegetables also have a white and purple hue. Purple asparagus offers nutritional benefits including a wealth of vitamins, minerals, and powerful plant compounds. Furthermore, it has a concentrated amount of rutin, a polyphenol plant pigment. Researchers have found that this plant pigment has powerful heart-protective and anticancer properties.
Passion fruits with bright rind are sweet and fleshy fruits that have piceatannol, a special polyphenol antioxidant, which offers health-promoting properties. Some studies show that piceatannol protects skin cells. Along with this, it contains high levels of vitamin A and vitamin C which aids with vision and improves the immune system.
This is still a small portfolio of naturally purple fruits and vegetables. Apart from these, there are blackberries, acai berries, redbor kale, elderberries, and others that ensure the consumption of powerful antioxidants including anthocyanin along with other essential nutrients.
Purple Vegetables and Fruits
The awareness regarding a healthy diet has increased with increasing health concerns. However, as another aspect of selecting a healthy diet people are also switching towards organic options. The area under organic farming is increasing. And people are highly demanding organic food all over. Owing to which the manufacturers are investing in organic purple vegetables and fruits. Moreover, along with this rising craze of purple fruits and vegetables, the trend of organic food is also rising to another extent. Based on a report published by Allied Market Research, the global organic fruits and vegetable market is expected to garner $55.86 billion by 2027. Furthermore, the growth of retail sectors and rising investments by small and mid-sized food product manufacturing companies are further supporting the growth of these colorful foods.
Purple fruits and vegetables are not a new category. It has been around for a long time. What is very important to know is that the color indicates a good amount of antioxidants. Darker the color, the higher the antioxidants. Nevertheless, like various other natural colored fruits and vegetables, purple is an appealing color and it does make a difference to have such vibrant colors on the plate. So, why not add up some colors to the plates regularly, and have a colorful diet every day?
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