Nature has given us many different kinds of fruits and vegetables, each with its benefits. Blue fruits are one of them.
Some help our body prevent cancer with their anti-oxidizing effects, others are good for our heart health—some help to improve your gut health, while others are good for your hair and skin.
Blue-colored fruits contain an essential pigment called Anthocyanin in them. It is responsible for the distinctive indigo blue hues of these fruits.
This pigment consists of anti-inflammatory, anti-oxidizing, anti-diabetic and anti-cancer effects.
It also helps prevent heart and blood pressure diseases. Research has shown that Anthocyanin has positive effects on our brain health. So there’s more to these than just a pretty color!
Starting today, you can avail all the benefits that come with a diet rich in blue fruits.
Continue reading to find out which fruits have Anthocyanin and how you can incorporate them into your diet.
1- Blueberries
Blueberries are a summer special in every household. They taste amazing and have significant health benefits too. It is what makes them one of the most popular berries.
Benefits:
1- They help combat oxidative stress caused by free radicals with their anti-oxidizing abilities.
2- They are a superfood rich in vitamins and minerals. For example, vitamin C and vitamin K in blueberries help improve our immunity.
3- Blueberries are low-calorie foods while being high in fiber. It helps reduce the risk of heart disease by managing cholesterol levels in the body.
4- They also help prevent urinary tract infections when eaten regularly.
2- Concord Grapes
They are also known as Muscadine or Mountain grapes. The bluish-purple-colored skin of the grapes is the most nutritious part of them.
Concord grapes are small, but that doesn’t stop them from being one of the most nutrient-dense blue fruits (even more so than green and red grapes).
Benefits:
1- The most crucial benefit of concord grapes is that they boost our brain health.
2- They help improve our memory and other cognitive abilities.
3- They are known to reduce high blood pressure, thus preventing cardiovascular diseases.
4- Concord grapes are high in antioxidants, like other blue fruits, thus reducing the damage caused by oxidative stress.
5- They play a significant role in maintaining our gut health.
3- Black Currants
Contrary to their name, black currants have bluish-purple hues. They are mainly used as an ingredient in jams and pies.
Benefits:
1- They are rich in nutrients and minerals, which makes them a precious part of our diet.
2- They are known for having a significant content of vitamin C in them. Vitamin 3- C is responsible for collagen formation and immune system improvement. It also has anti-oxidizing properties.
3- They help boost our gut health because of their high fiber percentage.
4- The anti-inflammatory and anti-oxidizing properties of these berries prevent many chronic diseases.
5- Black currants have a positive effect on our eye health as well.
4- Elderberries
The benefits of elderberries are not new to man. They have been in use for decades in home remedies to treat ailments. They are easily found and densely packed with nutrients, making them perfect for a healthy diet.
Benefits:
1- For a long time, they have been used to treat common colds and flu. It is because they increase the effectiveness of the immunity system.
2- They protect the body against cellular damage because of the presence of antioxidants and anti-inflammatory compounds.
3- Elderberries promote heart health because of their rich supply of fiber in the diet.
4- Elderberry extract can be used to make an elixir or medicine to treat cold and viral infections.
5- Damson Plums
Damson plums can be eaten fresh from the trees or in baked goods. They are closely related to apricots and similarly can be dried to make prunes.
Benefits:
1- They can be used as a healthy snack alternative.
2- The most crucial benefit of damson plums is that they help improve our digestive system health.
3- They help resolve constipation by being highly rich in fiber content.
4- They are low-calorie but rich in nutrients; thus, they can be a part of weight-loss diets.
5- Damson plums reduce the risk of heart diseases and cancer as they contain potent antioxidants.
6- They also help improve our memory, mood and overall brain functions.
6- Blue Tomatoes
It is a well-known fact now that tomatoes are indeed fruits. Blue tomatoes get their color from a blue pigment called Anthocyanin. They are sweeter than their red counterparts.
Benefits:
1- Antioxidant Lycopene, common to both kinds of tomatoes, has been proven to prevent heart diseases, stroke and cancer.
2- They have anti-inflammatory compounds which reduce the risk of inflammatory diseases like arthritis.
3- Blue tomatoes play a significant role in improving eye health because of their high content of vitamin A.
4- They also enhance the functioning ability of the brain.
5- Like other blue fruits, they are rich in vitamin C, K, fiber and other micronutrients.
Other blue fruits include Honey Berries, Blue Marble Fruit, Figs and Blue Corn. All of them possess the same nutritional benefits as the ones listed above.
How to Include Blue Fruits in Your Diet?
There are many ways you can incorporate fruits into your diet.
1- Smoothies
The easiest way to eat more fruits is by making smoothies. Throw a few of your favorite fruits in a blender and enjoy a freshly made smoothie.
2- Juices
Another great way to get maximum fruit nutrients is by making fresh juices. Ensure to include the fruit skins because they are the most nutritious parts of the fruit.
3- Fruit salad
You can make your lunch and dinner healthier by including a fresh fruit bowl.
You can pair these fruits with different vegetables of your choice. Squeeze a little lemon on top and have a yummy fruit salad.
4- Fruit Popsicles
Making fruit popsicles is an excellent solution for the picky eater kids who don’t enjoy eating fruits.
1- Pick a few blue fruits and turn them into a puree.
2- Pour it into popsicle molds.
3- Put it in the freezer overnight.
4- Take out in the morning for fun blue-colored popsicles!
5- Infused Water
Another great way of obtaining nutrients from your favorite fruits is by infusing them in water.
Take a water bottle and put some chopped fruits in it. Add some mint leaves for extra taste. Put it overnight in the fridge and drink it in the morning.
You can eat them plain or add them to pies, oatmeal, yogurt, jams, muffins, pancakes, waffles, or even ice cream. The possibilities are endless!
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