I’m purple lovin’ person. I’m a Minnesota Vikings fan; my brand color is purple; and my inner circle know I’m a forever Prince (Purple Rain music artist) fan.
I also love purple and blue foods because they have amazing nutritional value. They are great for your heart, gut, and your brain.
Our gut helps keep our body’s immune responses and inflammation under control. Additionally, gut hormones that enter the brain or are produced in the brain influence cognitive ability. Our gut helps keep our body’s immune responses and inflammation under control.
Super Purple and Blue foods have anthocyanins which are the pigments that give red, purple, and blue plants their rich coloring. Besides being delicious, they are antioxidants, fight free radicals, and offer anti-inflammatory, anti-viral, and anti-cancer benefits. They also have vitamins, minerals, fiber, and protective agents against brain and heart diseases.
Let’s talk about some of these wonderful foods. There are so many, I had to do a 2-part blog. First up… fruits!
Blueberries
Blueberries are nature’s candy. There are one of the highest antioxidant-rich foods known including vitamin C, vitamin K, and fiber. Because of their high levels of gallic acid (a medicinal property relied upon by many cultures throughout history), blueberries are especially good at protecting our brains from degeneration and stress.
Berries, especially blueberries and raspberries, are important because they increase insulin sensitivity, help increase nitric oxide, decrease LDL cholesterol and decrease the ability of blood to clot which lowers the risk of heart disease.
Concord Grapes
Concord grapes are a great source of vitamin C and have all the health benefits of blue anthocyanins-full produce. Raw is best but, you can also enjoy them in wine, juice, and jam.
Plums
Dried plums, or prunes, contain several antioxidants and are considered a top antioxidant food. Plums and prunes are known for their laxative effect and can be eaten whole or as a juice to relieve constipation. Despite their sweet flavor, dried plums do not cause a major rise in blood glucose and insulin after meals. Plums also improve cardiovascular health, boost the immune system, aid skin health, fight free radicals, and lower cholesterol.
Did you know plums also support cognitive health? Phytonutrients present in plums serve as one of the major plum benefits because they help to reduce inflammation in neurological areas, they serve as natural treatments for Alzheimer’s and Parkinson’s diseases.
Check out a 2015 study published in The British Journal of Nutrition which states “aging accompanied by a decline in cognitive performance may be a result of the long-term effects of oxidative stress on neurologic processes.” Researchers studied the effects of polyphenol-rich Oriental plums on cognitive function and the disposition of protein expression in the brain. The results showed cholesterol concentrations in both the blood and the brain were significantly higher in the group eating a high-cholesterol diet when compared to the control and high-cholesterol with Oriental plums groups. Researchers conclude that incorporating Oriental plums into a high-cholesterol diet can improve some of the symptoms of neurodegenerative conditions (or neurons in the brain).
Caution: Plums contain oxalates, which may cause kidney stones. For this reason, people with the history of kidney stones should avoid consuming plums.
Make sure you are incorporating a lot of purple and blue foods in your diet. These foods taste great as snacks, on salads, or frozen for your favorite smoothies.
Next Week: Purple super veggies!