Erin Elizabeth
Are you looking to eat healthier? You have probably heard that you should eat the rainbow.
Red, green, and orange are easy enough colors to incorporate into your diet. But what about purple?
Yes, you read that right. Purple foods not only look cool, but they also come with many benefits. These beautifully colored foods are rich in antioxidants, hence their purple color.
Some can even lessen symptoms of ailments like high blood pressure.
Naturally Purple Foods
Here are some naturally occurring purple foods you should eat.
Eggplant
Eggplant is the classic food that comes to mind when someone asks you to name a purple food.
It is used in a wide variety of dishes by many of our parents and with good reason.
Eggplants are rich in fiber, providing at least 5% of average daily fiber requirements.
They are also antioxidants rich in vitamin B6, copper, and manganese.
Purple Carrots
Purple carrots are similar to orange carrots. They provide the same nutritional value but are more powerful antioxidants.
You can add purple carrots to salads and eat them raw or add them to your veggie-fried rice.
Added benefits of purple carrots are reduced body inflammation and improved heart health as well as weight management.
Purple Sweet Potatoes
Depending on the variety, purple sweet potatoes can taste mildly sweet or almost like red wine in taste.
Cook your purple sweet potatoes for longer than traditional sweet potatoes as they are drier and starchier.
They have three times more anthocyanins which makes them great antioxidants, even more than blueberries.
Mash your purple sweet potatoes and eat with sauteed cabbage and beef stew for the perfect balanced meal.
Acai berries
Acai berries are super food berries because they have much better antioxidant capabilities than all other berries.
They also reduce swelling, improve the immune system, and lower blood sugar levels.
Use acai berries for your post-workout smoothie to help your body recover from the workout.
Blackberries
Blackberries are one of the best fruits you can add to your diet.
They are full of vitamin C and help boost your immune system. Blackberries are also rich in manganese and vitamin K.
They help support and boost oral and brain health. Add these super fruits to your yogurt, granola, or cereal for amazing health benefits.
Purple Asparagus
Purple asparagus is a rich source of micronutrients like vitamin K, folate, vitamin E, and many more.
It is low in calories and rich in fiber, improving digestion.
You can roast your purple asparagus with salt, pepper, paprika, and garlic for a delicious side dish. They also make perfect snacks.
Purple Cauliflower
Not only is purple cauliflower rich in antioxidants, but it is also rich in vitamins and minerals.
This sweeter, milder variant of cauliflower is an ideal substitute for rice in recipes.
You can make purple cauliflower rice to accompany your sweet and sour chicken.
Purple Potatoes
Eat purple potatoes with the skin to get all the benefits.
You can roast them over a grill or make delicious air-fried fries.
Since they are lower in sugar and calories, you can also add them to your salad for a more filling lunch.
Blueberries
Blueberries are superfoods. They reduce blood pressure and manage blood sugar and cholesterol.
Add them to your smoothies or water to enjoy all their health benefits.
Are blueberries blue or are they purple? You decide.
Elderberries
Packed with antioxidants and vitamins, elderberries are some of the best immune boosters.
They reduce inflammation and stress and can improve heart health.
Boil water with dried elderberries and cinnamon for a sweet, comforting, and immune-boosting tea.
Figs
Figs promote proper digestive health and support healthy blood pressure.
They are also a great source of calcium and potassium.
Consume figs raw with skin and seeds for maximum health benefits. You can also use figs in baking desserts like fig Tarte Tatin.
Plums
Plums are juicy fruits with numerous health benefits.
They help relieve constipation, reduce inflammation, and lower blood sugar.
Since they are high in phosphorus, plums promote bone health. Eat a plum by itself or add it to a cold fruit salad on a hot day.
Purple Brussels Sprouts
Due to their purple color, purple brussels sprouts are rich in antioxidants.
They are also a major source of vitamins A, C, B6, and K. You can cook and consume purple brussels sprouts like the green ones.
The best way is to drizzle them in olive oil, salt, and your favorite spice blend and air fry them for a crispy snack.
Brussels sprouts are one of my favorite fall veggies!
Purple Cabbage
Purple cabbage is a great alternative to traditional cabbage.
It is rich in nutrients that improve overall health, including your gut health.
Purple cabbage is easy to incorporate into your diet. You can steam it, fry it or consume it raw in salads.
Beets
Beets are the perfect food to use if you want a natural dye.
You can also dry and ground beets for beet powder that you can add to salads, yogurt, smoothies, or take with water as a pre-workout drink.
Beets are low-calorie foods that reduce inflammation while improving athletic performance, brain health, and digestion.
Naturally Purple Foods
- Eggplant
- Purple Carrots
- Purple Sweet Potatoes
- Acai berries
- Blackberries
- Purple Asparagus
- Purple Cauliflower
- Purple Potatoes
- Blueberries
- Elderberries
- Figs
- Plums
- Purple Brussels Sprouts
- Purple Cabbage
- Beets
Final Thoughts
Nature provides us with a wide variety of edible plants for our enjoyment and nourishment. Incorporating more color into your plate can drastically improve your life in the present.
Additionally, the numerous health benefits of more color, especially naturally purple foods, carry on to later years of your life.
Adding one purple food to your diet daily or even weekly will significantly improve your health and wellness.
Check out naturally pink foods as well to color your plate!
