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Monday, 5 August 2019

Delicious Blue Fruits with Powerful Health Benefits

Makayla Meixner writes:
"Blue fruits get their vibrant colour from beneficial plant compounds called polyphenols. In particular, they’re high in anthocyanins, which is a group of polyphenols that give off blue hues. However, these compounds provide more than just colour. Research suggests that diets high in anthocyanins may promote heart health and reduce your risk of obesity, type 2 diabetes, certain cancers, and other diseases.

Here are 7 delicious blue fruits with powerful health benefits.

Blueberries are tasty and packed with nutrients. They’re low in calories, high in fibre, and loaded with essential micronutrients, such as manganese and vitamins C and K. These delicious berries are also high in anthocyanins, which are potent antioxidants that help defend your cells against harm from unstable molecules called free radicals. Additionally, research indicates that diets high in anthocyanins from blueberries and other fruits and vegetables may help prevent chronic illnesses, such as heart disease, type 2 diabetes, cancer, and brain conditions like Alzheimer’s.
Summary Blueberries are rich in essential nutrients and antioxidants, which play a role in preventing cell damage and may reduce chronic disease risk.

Blackberries are sweet and nutritious dark-blue berries that offer several health benefits. 

Summary Blackberries are loaded with fibre, manganese, and vitamin C. They’re also one of the few fruits that are high in vitamin K, which plays an essential role in blood clotting and bone health.

Elderberry is one of the most popular plant remedies worldwide. This blue-purple fruit may help defend against the cold and flu by boosting your immune system. It’s also been shown to help people recover from these illnesses faster. Research suggests that the beneficial plant compounds in elderberries may activate healthy immune cells that help fight off cold and flu viruses. Do keep in mind that it may be best to eat these berries cooked. Raw elderberries may cause an upset stomach, particularly if eaten unripe.
Summary Elderberries are a nutritious purple-blue berry popularly used as a natural remedy for cold and flu symptoms. 

Concord grapes 
Concord grapes are a grape variety developed in the Eastern United States during the 19th century. They are a healthy, purple-blue fruit that can be eaten fresh or used to make wine, juices, and jams. They’re packed with beneficial plant compounds that function as antioxidants. In fact, Concord grapes are higher in these compounds than purple, green, or red grapes. Several smaller studies suggest that drinking Concord grape juice daily may boost memory, mood, and brain health.
Summary Purple-blue Concord grapes may boost immunity, mood, and brain health, though more studies are needed to confirm this.

Black currants 
Black currants are very tart berries with a deep, bluish-purple hue. They can be eaten fresh, dried, or in jams and juices.
Summary Blackcurrants are packed with vitamin C, a potent antioxidant that plays a vital role in your immune system and helps maintain healthy skin, bones, and teeth.

Damson plums 
Damsons are blue plums that are often processed into jams and jellies. They can also be dried to make prunes. Prunes are a popular choice for digestive problems, including constipation, which is an ailment that affects an estimated 14% of the global population.
Summary Prunes made from damson plums supply fibre, beneficial plant compounds, and the sugar sorbitol — all of which may help relieve constipation.

Blue tomatoes 
Blue tomatoes, also known as purple or Indigo Rose tomatoes, are grown to be high in anthocyanins. Their high anthocyanin content gives off a purple-blue tint. Several studies suggest that diets high in anthocyanin-rich foods may reduce inflammation, protect against heart disease, and promote eye and brain health. 
Summary Blue tomatoes are grown to be rich in anthocyanins while retaining high amounts of other beneficial plant compounds that have been associated with a reduced risk of heart disease, stroke, and prostate cancer.

The bottom line 
Aside from their delicious taste, blue fruits offer a wide array of health benefits. They’re nutrient-dense sources of powerful antioxidants, including vitamin C and beneficial plant compounds called anthocyanins. Due to their high antioxidant content, these fruits may reduce inflammation and stave off chronic conditions like heart disease and type 2 diabetes. To boost your health, eating a variety of blue fruits regularly may be worthwhile."
Makayla's full article with all information / research links is here

Blueberries and blackberries are two of my favourite blue fruits, I wonder what your favourites are?

Readers, we bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy. Please note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan


Elephant's Child said...

Yum. Sadly not all of these are available here, but I do enjoy those which are.

Susan Kane said...

Blue tomatoes? Any blue would do me just fine.

Tom said...

...a few I have never had, but the others are favorites.

Lowcarb team member said...

Elephant's Child said...
Yum. Sadly not all of these are available here, but I do enjoy those which are

Many thanks for your comment.
Yes, I agree that sadly not all of these are readily available in some countries … good idea to enjoy those that are :)

Susan Kane said...
Blue tomatoes? Any blue would do me just fine

Many thanks for your comment.
Blue tomatoes, are not what you first think of when you say the word tomato! They are sometimes referred to as purple tomatoes, and are tomatoes that have been bred to produce high levels of anthocyanins, a class of pigments responsible for the blue and purple colours of many fruits, including blueberries, blackberries and chokeberries. Anthocyanins have been suggested to have health benefits because of their antioxidant properties. Some of these tomatoes have been commercialized under the names "Indigo Rose" and "SunBlack".

Here in the UK you can buy the 'blue tomato' seeds, they certainly make a change!

All the best Jan

Miss Val's Creations said...

Blue fruits are so tasty! I love blackberries but they are expensive here so I don't really get to enjoy them.

Marfi-topia said...

great list. I've never heard of the blue tomato though, sounds interesting and I'd love to try it.

happyone said...

We do like blueberries around our house.
I've never heard of blue tomatoes.

Christine said...

what a wonderful variety of blue fruit!

My name is Erika. said...

Good to read this. I had a salad today at lunch with blueberries and blackberries. I know we can't get the fresh currents or elderberries here, but too bad! Thanks for sharing. And happy new week to you.

Debbie Harris said...

Blueberries,yes blueberries! 🌝
When the blackberries are nice and sweet I enjoy them, but unfortunately they are usually sour.
Some of those others are not available in our area, sure wished they were.
I do love a black curant tea though.

Thank you for sharing this great information with us~

Dewena said...

Never heard of a blue tomato but will look at Farmers Mkt. next time I'm there. I love all the other blue fruits and we buy blueberries all through the season, from when the first ones from Plant City, Florida show up in the store to North Carolina and then Michigan. And now I notice they're all from Canada. But yes, some of them do go into pies. And there were those blueberry muffins I made yesterday. I'm sorry, Jan, I know I'm not a very good practicer of what you teach!

Conniecrafter said...

blueberries and grapes are my favorite, I have never heard of Blue tomatoes, I am always learning something new here :)

Chatty Crone said...

Now this is easy to do - tastes good and they are available right now.

Valerie-Jael said...

I love all the blue fruits. Wet fruit picking last week and came back with blackberries and raspberries galore. Blueberries are among my faves, too. Valerie

Jo said...

Blueberries are my favourite, we've had a good haul this year from the three plants in my garden.

Victor S E Moubarak said...

Blackberries grow wild in our garden. Got seven plums on our tree this year.

God bless.

eileeninmd said...

I love blueberries, we have a couple of blueberry bushes in our yard. I have never heard of a blue tomato. Great post and info. Enjoy your day, wishing you a great new week!

Author R. Mac Wheeler said...


off to the grocery

Debbie said...

blueberries, grapes and plums...three of my favorites!!!

DMS said...

I love so many foods on this list. Yay for blue foods. I have not tried a blue tomato- but now I will be on the lookout. Thanks for sharing!

bill burke said...

Blueberries are my favorite. I have them in yogurt and in porridge.

Mary Kirkland said...

Blue tomatoes is the only thing on this list I've never had.

Sue said...

Oh I love berries, and our plum tree is in full swing right now x said...

I eat a lot of blueberries and am even trying to grow some although not had many yet. Not heard of blue tomatoes or concord grapes.

Sally said...

I hadn't heard of a blue tomato before! We love all berries though. :)


DeniseinVA said...

A super and educational post Jan. Blueberries and blackberries are my favorite fruit. My shopping list always has a lot of fruit included. Thank you and have a great week :)

Angie said...

Jan - first I have heard of blue tomatoes! By far, blueberries are my favorite on this list, partly because they are readily available!

baili said...

blackberries were in abundance in my village but not in summers i think ,all ladies would go together to pick up fresh berries

we don't have blue tomato here though ,at least i don't know

incredible post

Teresa said...

Muy buenas todas las frutas, me encantan. Besitos.

William Kendall said...

I do love blueberries.

Carol Blackburn said...

Blueberries are a favorite around here. I made some blueberry low carb muffins and muffin tops this morning. I felt like having pancakes so I put a bit of sugar-free maple syrup on a muffin top and it was very close to having a pancake. Had to get creative. Thanks for all the wonderful information. Have a great day.

Snowbird said...

How I love blue fruit!xxx

Magic Love Crow said...

Excellent post! Thank you Jan! Big Hugs!

Jeanie said...

This was really interesting, Jan and I learned a lot. I love blue fruit and blueberries are my favorites. Just froze a bunch for next winter's use and will be getting more. Yum!