Purple vegetables and fruits that you should not miss
Purple vegetables and fruits are rarely eaten, but they contain a lot of powerful antioxidants. Certain antioxidants like flavonoids, polyphenols and anthocyanins have huge health benefits such as controlling diabetes, lowering cholesterol, reducing inflammation and maintaining brain function. So what purple vegetables and fruits can you supplement your body with?
SOME TYPES OF PURPLE VEGETABLES
Not only green vegetables but purple vegetables are also good for health. You can add the following purple vegetables:
1. Beetroot:
Beetroot are dark purple in color and provide a lot of health benefits by being packed with vitamins like vitamins A, C and B6. This food is also a rich source of folate, fiber, zeaxanthin, lutein and many other minerals that promote health. One of the nutrients in beetroot, betaine, may help you reduce the risk of chronic disease.
Beetroot can help you control blood pressure, avoid memory loss, increase performance when doing exercise and speed up the recovery of your body after doing exercise.
2. Purple cauliflower:
Like cauliflower, purple cauliflower is low in calories but high in fiber. However, the purple color of this vegetable comes from anthocyanins, a substance with many healthy benefits. In addition to anthocyanin, purple cauliflower also has significant amounts of important minerals like vitamins C, K, B6 and folate.
Purple cauliflower with the same family as cabbage, broccoli and Brussels sprouts. These vegetables help reduce the risk of cancer, especially lung cancer and gastrointestinal cancers.
3. Purple cabbage:
Purple cabbage is rich in anthocyanins, flavonoids, carotenoids and other antioxidants that have anti-inflammatory property and the effect on some hormones. These substances will help you reduce your risk of cancer and heart disease. Besides, purple cabbage also has much fiber and vitamin K which is necessary for the body.
4. Purple carrot:
Purple carrots are not only used to add color to your meals, but also help supplement the anthocyanin which is commonly found in purple vegetables. In addition, purple carrots contain the same amount of beta-carotene or vitamin A as orange carrots. You can use purple carrots for baking, boiling or making salads.
5. Eggplant:
Eggplant is a delicious and nutritious dish with abundant amounts of vitamins, K, C, B6 and fiber. In addition, anthocyanin in eggplant may reduce cancer risk, improve cardiovascular risk factors and prevent brain aging.
TYPES OF PURPLE FRUITS
1. Purple grape:
Grapes have 70 - 80% water and 15 - 20% sugar. Besides, this fruit also contains many important nutrients such as fiber, vitamin A, vitamin C, potassium, iron and folate. The nutrients in grapes will help you reduce heart disease, treat diabetes, control high blood pressure ...
2. Hanoi Plums:
Hanoi plums are fat-free but rich in fiber, protein and many other essential vitamins. This fruit helps to improve memory, control blood sugar, protect the heart, prevent cancer and improve eyesight.
3. Passion fruit:
Passion fruit has a purple skin but inside is a bright yellow intestine with some black seeds. Passion fruit is both sweet and sour which has a lot of antioxidants, phytonutrients as well as vitamins A and C.
4. Blueberries:
The bluish-green blueberries contain lots of antioxidants like anthocyanin, quercetin and kaempferol that have many healthy benefits. This purple fruit also contains many vitamins and minerals including iron, calcium, zinc and vitamins K and C.
Blueberries can help you reduce your risk of diabetes, heart disease, Alzheimer's and obesity. One study even showed that blueberries can reduce cancer cell growth by 50%.
5. Raspberries:
Like blueberries, raspberries offer many healthy benefits. These two fruits have similar antioxidants like vitamin C, fiber, lutein, zeaxanthin, potassium and magnesium. These are the fruits that help neutralize free radicals best thanks to their abundant antioxidant content.
Raspberry has been shown to help slow down the growth of lung cancer, breast cancer, colon cancer and prostate cancer. This benefit may come from cyanidin 3-glucoside antioxidants and ellagic acid that are beneficial for maintaining brain health.
Colorful meals are delicious, healthy and nutritious. So, you should buy more purple vegetables and purple fruits besides green vegetables as well as common yellow fruits and orange fruits. The attractive purple color gives you the vitamins and antioxidants your body needs.
Source: Internet.
