You’ve most likely heard somebody say that you need to “eat the rainbow” for optimum diet. The thought is to fill your plate with an array of colourful vegetables and fruit which are chock filled with nutritional vitamins and vitamins.

Blue vegetables and fruit, whereas much less frequent than their pink, yellow, and orange counterparts, ought to get their very own area in your plate. Amongst different issues, they include highly effective antioxidants known as anthocyanins that may assist enhance mind perform, enhance coronary heart well being, and decrease your threat of hypertension and sure cancers.

Anthocyanins are a kind of phytonutrient known as flavonoid. Apart from their spectacular coronary heart and mind advantages, in addition they struggle oxidative stress on the physique and gradual the results of getting old. There are greater than 635 recognized anthocyanins in existence, and lots of are present in blue meals. Listed here are eight of the commonest and useful blue vegetables and fruit you possibly can add to your food regimen in the present day.

1. Blueberries

These little blue powerhouses aren’t simply scrumptious — they’re low-calorie, filled with fiber, and filled with anthocyanins that may assist shield your physique in opposition to free radicals. Blueberries are additionally wealthy with micronutrients like manganese and nutritional vitamins C and Ok.

Some research have discovered that blueberries may even shield in opposition to urinary tract infections, because of their capacity to dam micro organism from taking over residence within the bladder.

As one of many versatile and handy fruits for snacking and cooking, blueberries high the record of nutrient-rich blue meals.

2. Harmony Grapes

Whereas there could also be a little bit of debate if harmony grapes are purple or blue, they’re worthy of the blue vegetables and fruit record for his or her many antioxidants and immunity-boosting properties. They’re probably the most universally common meals, and for good motive — grapes are scrumptious on their very own or in juices and jams.  Additionally they make for excellent snacks; you possibly can take a look at our tip for turning grapes into a straightforward dessert in our current wholesome Halloween swaps article (it’s swap #12). 

Much more importantly, research present that consuming harmony grape juice can result in higher mind well being, together with enhancements in reminiscence, cognition, and total temper.

Remember that grapes are listed on the Environmental Working Group’s Soiled Dozen record of essentially the most pesticide contaminated vegetables and fruit. For that reason, you need to prioritize buying natural grapes when doable and, as with all produce, make sure that you’re washing them completely earlier than consuming to reduce your publicity.

3. Blackberries

These faintly tart berries are wealthy in fiber and excessive in vitamin C, vitamin Ok, and manganese. Vitamin Ok has been linked to higher bone well being and enhancements in blood clotting properties.

Due to their excessive fiber and water content material, blackberries may also help you are feeling fuller longer and reduce the urge to snack between meals. They’re additionally surprisingly low in carbs, at simply 10.2 grams of complete carbs per serving (5.3 grams of that are fiber).  As a result of they’re so excessive in vitamins and low in carbs, blackberries are a superb complement to quite a lot of completely different diets.

4. Blue Corn

You might have eaten blue corn tortilla chips at a restaurant and puzzled if the corn they got here from actually is blue. It’s, and it’s surprisingly nutritious. Blue corn has been proven to defend in opposition to metabolic problems and to guard in opposition to sure cardiovascular points and cancers. It has even been linked to enhancements in HDL ldl cholesterol and decrease blood stress. Remember that over 90% of corn grown in the USA is genetically-modified, so go for natural and/or non-GMO corn when doable.

5. Elderberries

Whereas not as frequent as a few of its family members on this record, the elderberry is gaining notoriety as a highly effective weapon in opposition to colds and the flu. The anthocyanin-rich berries are fairly tart on their very own, so most individuals cook dinner them to make an elixir that may assist reduce the signs of sickness and improve the physique’s immune response to struggle new infections.

Many individuals make jams or wine with the berries, and so they additionally style scrumptious in contemporary salads or natural teas.

6. Black Currants

Regardless of their identify, black currants have a deep, blue-ish purple hue. You’ll be able to eat them in quite a lot of methods, together with contemporary or in teas, jams, or juice.  Only one cup of black currants comprises greater than twice the each day advisable worth of vitamin C, making this tiny berry an enormous ally in defending in opposition to free radicals and power illnesses.

7. Blue Tomatoes

These uncommon tomatoes might not seem like their rosy-red counterparts, however they’ve one thing necessary in frequent. Each include excessive quantities of the antioxidant lycopene that has been proven to cut back the dangers of prostate cancers, coronary heart illness, stroke, and even most cancers.

Like the opposite blue vegetables and fruit on this record, blue tomatoes have a excessive anthocyanin content material (giving them their distinctive tint) and will assist struggle irritation and stimulate higher eye and mind well being.

8. Blue Carrots

Do you know that carrots are available a rainbow of colours? Blue carrots, also referred to as indigo carrots, are filled with anthocyanins and praised as a memory-enhancing superfood. Researchers additionally hyperlink blue carrots to improved eyesight and higher immune responses.

They’re low in energy however excessive in vitamin C and different important vitamins. The following time you chop veggies for a salad, throw in a couple of blue carrots for a colourful twist on an outdated favourite.

Go Blue

It’s evident that blue vegetables and fruit aren’t simply scrumptious. They’ve the potential to push back power sickness, reminiscence loss, and an entire host of different medical points. Experiment with blue vegetables and fruit in smoothies, salads, and different recipes to expertise the well being advantages of those colourful superfoods.