Blue fruits get their vibrant color from the plant compound called polyphenols. They are high in anthocyanin which is a polyphenolic pigment responsible for the blue hues. Research suggests that diets high in anthocyanin promotes heart health while reducing risk of type 2 diabetes, certain cancers and obesity among other diseases.
Here are powerful blue fruits you should try adding to your diet:
- Concord Grapes
Concord grapes can be eaten fresh or used to make wine, juices and jam. They are packed with plant compounds that functions as antioxidants. Studies show that Concord grapes and their juice may boost your immune system. A 9 week study that had people drink 1.5 cups (360 ml) of Concord grape juice daily observed increases in beneficial immune cell counts and blood antioxidant levels compared to the placebo group. In addition, several smaller studies also suggest that drinking Concord grape juice daily may boost memory, mood and even brain health!
A single cup (144 grams) of blackberries packs nearly 8 grams of fiber, 40% of the recommended daily value (DV) for manganese, and 34% of the DV for vitamin C. The same serving also provides 24% of the DV for vitamin K, making blueberries one of the richest fruit source of this essential nutrients.
Blueberries are low in calories, high in fiber, and loaded with essential micronutrients such as manganese and vitamins C and K. They are also high in anthocyanins which are potent antioxidants that help defend your cells against harm from unstable molecules called free radicals. According to one study in 10 healthy men, the antioxidants provided in about 2 cups (300 grams) of blueberries may immediately protect your DNA against free radical damage. Additionally, research indicates that diets high in anthocyanins from blueberries and other fruits and vegetables may help prevent chronic illnesses mentioned above.
- Black currants
These tart berries with deep, blueish-purple hue can be eaten fresh, dried or in jams and juices. They are also found in dietary supplements. Black currants are especially high in vitamin C, which is a well-known and potent antioxidant. A single cup (112 grams) of fresh black currant supplies more than two times the DV for vitamin C. Studies note that diets rich in vitamin C may offer significant protection against heart disease. Additionally, vitamin C also helps in wound healing, immune system and the maintenance of your skin, bones and teeth.
- Damson plums
This fruit is often processed into jams and jellies but can also be dried to make prunes. They are a popular choice for digestive problems including constipation, which affects an estimated 14% of the global population. Damson plums are high in fiber, with ½ cup (82 grams) packing an impressive 6 grams of this nutrient. As a result, eating prunes may increase stool frequency, making bowel movements easier to pass. Plums also contain sorbitol which contributes in loosening your stools to promote frequent bowel movements.
Aside from these fruits’ delicious taste and attractive color, they offer a wide array of health benefits. To boost your health, eating a variety of these blue fruits regularly may be worthwhile.