Fruits are quite an important part of our diet. The essential vitamins that we need in our diet are usually supplied by fruits. These are the vitamins that are necessary for bolstering our immune systems, maintaining our bones and teeth, and helping our brains and cognitive abilities. You can’t just put these wonderful creations of nature away.
Purple fruits are another pick of the bunch that must be on every plate. The saying “eat the rainbow” is an encouragement to add every color of food to your diet. Luckily for you, purple fruits are one set of fruits that are not just bursting with vibrancy, but come packaged with nutrients.
Why the purple color?
Purple fruits are purple because of an organic pigment called anthocyanin. This is an organic pigment that can take on different colors, such as blue, red, purple, and black, depending on pH. It is present in all these aforementioned colors of fruits.
They fall into the class of water-soluble flavonoids. These flavonoids happen to also be polyphenols. An example of such a polyphenol is resveratrol. Resveratrol is a substance with high antioxidant and anti-inflammatory properties. This means that, as an antioxidant, it helps to neutralize free radicals that could be present in the body.
These free radicals are basically oxygen molecules that have been converted and are called reactive oxidative species. This conversion happens during energy production in the mitochondria. These free radicals can damage vital components in the cell, such as DNA. This can lead to mutations, and this is the leading cause of cancer.
Naturally, the cell releases its own enzymes to counter these reactive oxidative species. However, the cell’s natural defenses could be overwhelmed by the sheer number of free radicals produced. This is where the supplementary antioxidants come in.
You get these oxidants from consuming foods rich in anthocyanin and resveratrol. Resveratrol is found in the skins of purple fruits such as grapes, cauliflower, purple asparagus, and so many more.
In addition, resveratrol is reported to have lots of anti aging and anti-cancer properties.
Some purple fruits and their health benefits
Below, I am going to list quite a number of purple fruits, how you can use them, and what their health benefits are. So let’s dive right in.
Purple cauliflower
Cauliflower can come in different colors, such as: white, yellow, and green, but the purple-colored variety hits differently. Purple cauliflower comes packed with lots of antioxidants. You can thank the anthocyanins for that.
Cauliflower is from the family of Brussels sprouts, which boasts members such as kale, broccoli, and cabbage. It has the botanical name Brassica oleracea.
Cauliflower contains choline, which is very important for the synthesis of lipids in your body.
Cauliflower is also a rich source of vitamin C in your body. Another thing that differentiates it from other varieties, is that purple cauliflower has a milder, sweeter taste. So, in addition to its health properties, you can be certain that consuming this vegetable is quite a treat.
A cup serving of cauliflower has the following nutritional value:
- 101 g of water
- 27.5 g of calories
- 2.11 g of protein.
- 0.308 g of fat.
- 5.47 g of carbohydrates
- 2.2 g of fiber
- 2.1 g of sugar.
- 24.2 mg of calcium
- 0.462 mg of iron
- 16.5 mg of magnesium
- 48.4 mg of phosphorus
- 329 mg of potassium
- 33 mg of sodium.
- 0.297 mg of zinc
- 0.043 mg of copper
- 0.66 µg of Selenium
- 53 mg of Vitamin C.
- 0.055 mg of thiamin
- 0.066 mg of riboflavin
- 0.558 mg of niacin.
- 0.202 mg of VitaminB6
- 62.7 µg of folate.
- 48.7 mg of choline
- 1.1 µg of Lutein and zeaxanthin
- 0.088 mg of Vitamin E.
- 17 µg of Vitamin K.
- 0.143 g of saturated fatty acids
- 0.037 g of monounsaturated fatty acids.
- 0.034 g of polyunsaturated fatty acids.
The health benefits
Now let’s look at some health benefits of cauliflower.
- It is rich in vitamin C: Vitamin C, which goes by the other name of ascorbic acid, is a very essential vitamin for your body. Vitamin C is great for your immune system as it helps the immune system fight off infections and diseases. It is so important that the National Institutes of Health states that the daily recommended requirement of vitamin C for men is 90 mg, while that for women is 75 mg. A cup serving of cauliflower already gives you more than half of that.
Vitamin C is important for the maintenance of healthy teeth and bones. Healthy gums and teeth are a result of Vitamin C. A deficiency in Vitamin C, though rare, can lead to scurvy—a condition whereby your gums become swollen and begin to bleed. In addition to this, vitamin C is also a powerful antioxidant. It helps to neutralize those free radicals that can cause damage to your body cells.
- High in fiber: Cauliflower is a source of fiber. Fiber provides healthy bacteria, which helps to reduce the incidence of inflammation in your bowels.
Fibers are very good for the diet as they aid primarily in digestion and good bowel movement. Fibers help you pass stool easily. They add bulk and firmness to your stool, which makes it easier to move down the gut.
This can prevent constipation. In addition, fiber helps your bowel health. This can reduce the risk of you developing colorectal cancer.
- Rich in antioxidants: As mentioned earlier, cauliflower is quite rich in antioxidants. These antioxidants, as we well know, are very useful for neutralizing free radicals in the body. If left unattended, they can cause a lot of damage to your body cells.
Cauliflower is rich in two types of antioxidants: glucosinolates and isothiocyanates. These phytochemicals have been proven in research to hinder and stop the progression of cancerous and tumor growth.
Chemicals are also very important in lowering your LDL (low-density lipids) levels. These low-density lipids are bad cholesterol, and they can easily clog your heart and arteries, leading to heart diseases and complications. In other words, these glucosinolates promote good heart health.
- Rich in choline: Choline is a very important nutrient that your brain needs to function optimally. It is needed for lipid metabolism and to strengthen the integrity of cell membranes. Choline is an important nutrient that your body needs to build new neurotransmitters, which are pivotal to the proper functioning of your nervous system.
In addition, choline helps lower cholesterol in the liver. Interestingly, your body produces some amount of choline, but that amount is not enough for your dietary needs. The recommended daily requirement of choline for an adult male is 550 mg, while that of a female is 425 mg on average. Fortunately, a cup of cauliflower can give you up to 10% of this value.
When your body lacks choline, a choline deficiency can occur. This can be dangerous during pregnancy, as birth defects could happen as a result. For adults, it can lead to muscle damage, liver damage, and fatty liver disease.
It can act as a substitute for high carbs: Cauliflower is an excellent choice for diabetics or those who are on a keto diet. It can act as a substitute for recipes that need high carbs like rice, grains, and potatoes. There is such a thing as cauliflower rice. This is food that has been processed to look like your conventional rice.
Even your pizza crust can be made from cauliflower rather than from normal whole wheat flour. This alternative tastes good too. From cauliflower, tortillas, humus, and so on can be made.
- Helps in weight loss: Cauliflower helps in weight loss. Cauliflower is low in calories but high in nutrients. It also has a high water content. Studies have shown that foods with low calories and high water content will help you in your weight loss program.
In addition, the fiber content of cauliflower is pivotal to this. Fiber takes time to digest. This means that as long as it remains in your gut, you will have this feeling of being full. This means that you won’t be eating much during that period.
As a result, you can easily lose weight as you end up eating less and also consuming fewer calories each day. Purple cauliflower is such a treat. You can decide to eat it raw.
Purple Asparagus
Purple asparagus is the purple variant of your popular spearheaded green vegetable. It belongs to the lily family and has the botanical name Asparagus officinalis. It was first grown in Italy. It isn’t quite common in the United States. However, you can still see it at some specialty stores.
Purple asparagus has more sugar content than its green counterpart. It also has higher levels of calcium, potassium, and vitamin A.
The purple color, which is a result of anthocyanin, tells you that it is rich in antioxidants.
- 40 calories
- Protein: 4.4 grams
- Fat: 0.4 grams
- Fiber: 3.6 grams
- 24% of the daily value of Vitamin C
- 36% of the daily value of vitamin A:
- 114% of the daily value of Vitamin K
- 68% of the daily value of Folate
- 12% of the daily value of Potassium:
- 10% of the daily value of phosphorous
- 14% of the daily value of Vitamin E
Below are some health benefits of asparagus.
- It can help with weight loss: Asparagus is low in calories but packed with nutrients. It can help with weight loss. It can help with weight loss. It also has quite a high fiber content. The fiber content of asparagus is quite useful, as it enables you to get satiated faster. This means that you get to consume fewer calories during your weight loss program.
- It helps prevent urinary tract infections: asparagus is quite rich in the amino acid asparagine. This asparagine is a natural diuretic. What this means is that it causes a lot of bladder emptying and urination. When you urinate a lot, you are more likely to eliminate harmful bacteria that can cause problems for your urinary tract.
- It gives lots of antioxidants: The anthocyanins present in purple asparagus are very good antioxidants. These antioxidants are very good for battling cancer-causing agents in your body. So, adding these wonderful veggies to your diet reduces the likelihood of cancer. In addition, these antioxidants are also linked to having anti-aging properties. They help boost your brain and your cognitive abilities. This is why you will commonly hear people say that purple foods are brain foods. Increase your intake of purple asparagus, and watch your brain sharpen along with your motor movements.
- It helps the libido: Asparagus contains vitamin B6 and folates. This makes it a natural aphrodisiac. It can help increase sexual arousal and prolong life. This means, as a man, you can leave your partner greatly satisfied. In addition, it contains Vitamin E which stimulates the production of estrogen in women and testosterone in men.
- High in folates: Folate or folic acid is a very important mineral needed in your diet. It is very essential during pregnancy. This is because it greatly protects against birth defects and premature births. A cup of asparagus gives you up to 68% of your daily recommended requirement of folate. Folate is one of the B vitamins – vitamin B9 to be precise. It also helps to promote the formation of red and white blood cells. This means there is a constant supply and regeneration of blood. They also promote the formation of DNA and RNA. In addition, folates help to break down the amino acid homocysteine, which in excess can be harmful. In excess, this amino acid can cause artery blockage and blood clots.
- Asparagus is high in Vitamin K: Vitamin K is an essential vitamin as it is one of the clotting factors. Having a rich supply of vitamin K is important as it helps your blood clot faster when there are injuries. That is not even all there is to this vitamin. It is also very crucial to bone development and maintenance. Vitamin K helps your body to absorb calcium, which we know is essential for bone growth and maintenance.
- Wards off depression: Asparagus is high in folates, as mentioned earlier. These substances are very good for improving your moods. Taking more asparagus means you spend less time having mood swings and all sorts of unnecessary anxiety and irritability.
- It is also rich in tryptophan, another essential amino acid linked to fighting depression.
- It helps to fight bloating: One of the benefits of asparagus is its effects on your gut. It can help increase flatulence. This means you give off more gas. Asparagus is perfect when you are feeling very heavy and filled. It helps to release most of the gas that could be harmful to you in the long run.
Purple potatoes
These are another food item that shouldn’t be ignored in the formation of your meals. These purple variants of your conventional white potatoes are quite some beauties to behold. Their purplish hue already gives off an aura of royalty.
The good news, though, is that that isn’t where it all stops. Purple potatoes are very rich in nutrients. It might surprise you to find out that purple potatoes have more potassium than bananas. They also have about four times the antioxidants when compared to their white counterparts.
They belong to the family of Solanum tuberosum, which is a botanical name encompassing all the varieties of potatoes, ranging from the Congo, Vitilette, and Purple Peruvian varieties. They are grown all year round, which means you can have access to them at any time of the year and enjoy their goodness and richness.
Below is the nutritional content of purple potatoes. A 100 gram serving of potatoes contains the following values.
- 87 calories
- 2 grams of protein
- Carbs: 20 grams of carbs
- 3.3 grams of fiber
- less than 1 gram of fat
- 6% of the Daily Value of manganese
- 21% of the daily value of copper
- 2% of the daily value of iron
- 8% of the daily value of potassium.
- 18% of the daily value of vitamin B6
- 14% of the daily value of vitamin C
Purple potatoes have health benefits.
- High antioxidant levels: The purple hue is already a telltale sign that they are rich in anthocyanin. As is well known, anthocyanin is a powerful antioxidant. This means they have the ability to deal with damaging oxidative species. Anthocyanin is also linked to better eyesight, lower cholesterol, and a reduced risk of cancer. These aren’t the only antioxidants that purple potatoes contain. It contains selenium, tyrosine, and carotenoids. In this list, there are some polyphenols such as scopolin, ferulic acid, and chlorogenic acid.
- It is good for blood pressure: The potassium content is generally good for your heart and vascular pressure in your body. From studies done, it has been suggested that eating purple potatoes can help reduce arterial stiffness. This is a good thing, as one of the causes of heart attacks and strokes is as a result of stiff arteries. When your arteries are stiff, they cannot dilate as easily as they should. In essence, these purple potatoes will help to promote better relaxation of your blood vessels.
- Prevents Cancer: The antioxidants contained in purple potatoes also help to battle cancer. Studies have shown that when cancer cells were treated with a purple potato extract, their progression was hindered. This is testament to their perceived cancer-fighting abilities. Even though this test was carried out on lab rats, it is a major indicator of the fact that they could help prevent the growth of cancer in humans.
- High in fiber: Potatoes are quite rich in fiber. Purple potatoes and other kinds of potatoes also have a specific kind of fiber which is called resistant starch. This kind of starch resists digestion in the alimentary canal. When they stay in your gut, some bacteria ferment them, and this leads to the production of some short-chain fatty acids. These fatty acids help to promote good intestinal health.
- The fiber content is also good for weight loss. Fibers give satiety. This ensures that you don’t end up eating too much and consuming plenty of calories.
Purple potatoes can be cooked and prepared just like your normal white potatoes. They can be eaten mashed, baked, fried, or what have you. Deciding to eat with the skins or not is still up to you.
Plums
Plums are one of the most common fleshy drupe fruits out there. They are called stone fruits because of the single seed that they contain. Also in this family are apricots and mangoes. Plums can come in different colors, such as: red, purple, yellow, and black. However, the purple variants are our focus in this article.
They belong to the genus Prunus and have different varieties in the different parts of the world where they can be grown.
These fruits can be quite sweet or tart in flavor. However, one thing that you are assured of is a certain color and spice to whatever dish you are using it in.
Plums can be dried to form prunes or they can be eaten fresh in salads and any other dish.
Below is the nutritional content of a single plum.
- 30 Calories
- 8 grams of carbs
- 1 gram of fiber
- 7 grams of sugar.
- 5% of the recommended daily intake of vitamin A
- 10% of the daily value of Vitamin C
- 5% of the daily value of vitamin K
- 3% of the daily value of potassium.
- 2% of the daily value of copper.
- 2% of the RDI of manganese.
Benefits to health from purple plums.
- High in vitamin C: One plum can satisfy up to 10% of your recommended daily intake of vitamin C. Vitamin C is very important to your immune system, as it gives it the necessary boost to fight infections and diseases. Vitamin C also plays a crucial role in the maintenance of bones and teeth.
- Helps prevent constipation: The high fiber content of plums is important for good bowel movement. Fiber is known to give bulk to your stool and aid proper digestion. You don’t have to spend long hours at the loo anymore!
- High in antioxidants: Plums are very rich in antioxidants. The purple color should already be a dead giveaway. These antioxidants help to fight inflammation and other destructive tendencies that free radicals have on your body cells.