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Research shows that beta-glucan may promote digestive health, reduce heart disease risk factors, and improve immune response Additionally, those who consume diets rich in whole grains like purple barley have lower rates of diseases, such as type 2 diabetes, heart disease, and certain cancers Incorporating purple foods like blackberries, Redbor kale, acai berries, forbidden rice, purple carrots, and elderberries into your meal plan can ensure you are consuming a powerful dose of anthocyanin antioxidants and a variety of important nutrients.
Try adding a few of the fruits, vegetables, and grains on this list to your next meal or snack to take advantage of their health-promoting properties.
Purple cabbage is a versatile vegetable that tastes similar to green cabbage but is richer in beneficial plant compounds.
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Beautifully hued and packed with nutrition, purple rice is an ancient heirloom grain with origins in Asia. Mangosteen is a unique, tropical, sweet-and-sour fruit that may offer various beneficial effects.
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They are high in many nutrients, and taste delicious. Read on for step-by-step directions and recipes. Here are 16 purple foods that are as nutritious and delicious as they are visually appealing.
Share on Pinterest. Forbidden rice. Purple sweet potatoes. Purple cauliflower. Purple carrots. Redbor kale. Passion fruit.
Purple mangosteen. Purple asparagus. Acai berries. Purple star apple. Purple cabbage. Red dragon fruit. Red dragon fruits also contain a high concentration of protective antioxidants.
Purple barley. Plants that contain anthocyanins are better protected against damage from sunlight, and the color also attracts bees and other pollinators.
A study conducted by the University of Illinois suggests that anthocyanins may help protect cells, heal the body, decrease inflammation, and lower the risk of heart disease and may reduce the risk of some forms of cancer.
Purple cauliflower, broccoli, kale, and red cabbage also contain indoles , nutrients derived from sulfur compounds that may slow the metabolism of carcinogens according to WebMD.
WebMD also notes that berries are good sources of ellagic acid , a phytochemical that may also help protect cell integrity.
Most purple vegetables are easy to prepare — just use them as you would their paler cousins. Toss berries into breakfast dishes, lunchtime salads, and desserts.
Drizzle chopped veggies with olive oil, sprinkle with salt and pepper, toss to coat — and then roast in a degree Fahrenheit oven for minutes for an easy roasted side dish.
Make it your mission to try every purple food on this list — or at least keep an eye out for new purple produce that you can use to perk up your plate.
Purple Power! Image of beets via Shutterstock. Premium is the ad-free experience reserved for paying members. Support Organic Authority by subscribing to Premium and view the site with no ads.
Chew News. Foodie Buzz. As you can guess from its yellow color, there are almost no anthocyanins inside. Number 2 on the list are apples, which have the reds but not the plum, periwinkle, violet, and indigo hues seen with other fruits.
When it comes to the most commonly consumed vegetables in the US, the data is a dietary disgrace. Regarding these top 7 categories, of course you can cook purple sweet potatoes , carrots, and even corn, but almost no one buys those vibrant varieties.
Instead, most people prefer the common varieties. That was in reference to the food sources for the two most consumed vegetables; potatoes and tomatoes.
Yes, the USDA still counts a serving of In-N-Out fries no differently than it does a serving of broccoli, at least in terms of your vegetable servings per day.
Not all types are necessarily better. Going back to the carrot, the orange contains the natural form of vitamin A, which is lacking in many other colors.
So even though the maroon and plum colored carrots have higher anthocyanin, their total antioxidant activity measures as being comparable to the orange.
Some would say the exotic rambutan belongs on this list, which is a small Indonesian purple fruit with spikes.
The problem is that the outside is spiky and no one eats it. The edible inside is all white. Another disqualifier is the South American melon pear or pepino dulce in Spanish.
Nor do we have an entry for the edible fruit of the west Indian tree which goes by the name jamun or jambul Syzygium cumini.
What follows is a list of foods which do count, conveniently ranked from lowest to highest antioxidant content. The measurement method is ORAC, which is the most accurate way to measure free radical scavenging activity in the lab.
Measuring on the cellular level in real time throughout a human body is obviously not possible, but the hypothesis is that higher ORAC values correlate with higher antioxidant activity if they are absorbed.
They offer benefits of vitamin C, vitamin B-6, minerals like magnesium and iron, plus other essential nutrients your body needs.
The reason the freeze-dried powder blows away the acai bowl base by over fold is because the anthocyanins in it degrade rapidly when exposed to air, heat, and light.
Even without pasteurization, the manufacturing processes for making acai juice or frozen puree results in substantial antioxidant loss.
This is why once you get the powder, after you open it we recommended you store it in an air-tight bag, to maximize its nutrition. We love simple and this superfood breakfast is just that.
Make some oatmeal with sweetener of choice, if desired. After you have let it cool down for 5 minutes, stir in a spoonful of raw unsweetened cocoa cacao and acai powder.
Just thaw your favorite berries in the fridge overnight and they will be good to go by the AM. On Amazon, you can buy Navitas organic acai powder and their unsweetened cocoa powder.