by Olga Levina
If you eat right you probably already have a different variety of colored produce in your diet. Fruits and vegetables can be divided into five main color categories: red, orange and yellow, purple and blue, white, green. Each color has its own characteristics and similar colors usually have similar vitamins and nutrients. Like in green vegetables you will mostly find vitamin K and folic acid, and in orange or yellow there are usually beta-carotene and vitamin C.
Recently I started noticing that the most ignored color in people’s diet is purple. Whatever the reason may be some of those purple vegetables have to be included in your diet and here is why.
Purple or blue vegetables and fruits contain powerful antioxidants. Antioxidants are substances that help the body fight the destructive effect of molecules known as free radicals. These molecules are formed in the process of digestion, nervous tension, and the impact of pollution. Free radicals have a destructive effect at the cellular level and can lead to diseases and premature aging. Antioxidants from purple veggies help to neutralize these molecules and preserve your health. Among those antioxidants there are flavonoids, polyphenols, and anthocyanin which have an incredible positive effect on health. These antioxidants can help coping with diabetes, reduce cholesterol and inflammatory processes, and strengthen brain functions.
Beet contains a variety of vitamins like A, C and B6. In addition, this vegetable is an amazing source of folic acid, cellulose, zeaxanthin, lutein, and other healthy minerals. Beets can help you control blood pressure and cope with senile dementia. In addition, beets accelerate the recovery process after workouts and improves cognitive health. In short, this is an incredibly important product for your health. Combine beets with goat cheese or feta and bake in the oven for an exceptional taste!
These appetizing berries are full of antioxidants called anthocyanins. In addition, there are other vitamins and minerals including iron, calcium and zinc. Blueberries can reduce the risk of developing diabetes, cardiovascular disease, Alzheimer’s disease, and obesity.
Cabbage is a vegetable that contains substances that cause increased gas production. Awkward! Nevertheless, it does not harm the body at all. In cabbage there are also many anthocyanins, flavonoids, carotenoids, and other antioxidants. This product is able to reduce the likelihood of cancer and cardiovascular disease due to anti-inflammatory effect and effects on certain hormones. Violet cabbage is rich in fiber and vitamin K. Use it for salads with lemon juice, olive oil, salt, and pepper.
Blackberries – this is another amazing berry that is extremely useful for health. It contains not only a variety of antioxidants but also vitamin C, fiber, lutein, zeaxanthin, potassium, and magnesium. This is one of the best products to fight the action of free radicals. It is proved that the blackberry slows down the development of lung, breast, intestine, and prostate cancer. In addition, blackberry berries help maintain brain health. Blackberry has an amazing taste, it can be added to salads or desserts.
The violet variety contains the same nutrients as ordinary cauliflower, but there is one exception! Purple hue means a high content of anthocyanin. At the same time, this product has few calories and a lot of fiber. Cabbage also contains vitamins C, K, B6, folic acid.
Eggplant is a vegetable that is not liked by everyone. Many people do not like it because of the specific texture. Nevertheless, the eggplant contains a lot of nutrients, so do not exclude it from your diet. It is an excellent source of vitamins K, C, B6, and many useful minerals. Like many other vegetables, eggplant is also rich in fiber. In addition, anthocyanin, contained in eggplants, can reduce the risk of cancer, strengthen the health of the cardiovascular system, and prevent the aging of brain cells. Combine the eggplant with tomato paste to serve it with pasta.
If you want to get the maximum benefit from purple fruits and vegetables, try to eat a variety of types as often as possible. This does not mean that you need to eat it every day, but try to include at least one of the above in your diet for a day. Choose seasonal produce and stay healthy!