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

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
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.

Elderberries 

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