Health benefits of purple foods: Antioxidants, Anti-inflammatories and more

Purple foods like blueberries, eggplants, plums and blackberries are full of antioxidants, anti-inflammatories and other nutrients that can help your body stay healthy.

So what makes these colorful foods so special, and how do their benefits differ from those found in more typical fruits and vegetables? Let's take a closer look at the health benefits of purple foods to find out.

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Benefits of anthocyanins aka purple foods

1) Antioxidants

Rich in antioxidant (Image via Pexels/Pand Uru)

Antioxidants are molecules that help prevent damage to cells. They can slow down the aging process, help prevent diseases like cancer, Parkinson's and Alzheimer's Disease, fight inflammation and even prevent heart disease.

Foods with antioxidants range from red wine to blueberries, but purple foods contain especially high concentrations of them (which is why they're so good for health).

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2) Anti-inflammatory

Anti-inflammatory in nature (Image via Pexels/Francesco Urngaro)

Inflammation is a normal response to injury or infection. It's the body's way of trying to heal itself by removing foreign substances and repairing damaged tissue. Inflammation can be caused by environmental toxins, pollution, food allergies poor diet and stress.

As you get older, the body becomes more susceptible to inflammation, as it takes longer for the immune system to respond when you have an injury or illness. Smoking can lead to chronic inflammation, which increases risk of heart disease and cancer. Purple foods may help reduce this type of damage done by cigarettes.

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3) Immune system support

Provides immune support (Image via Pexels/Cottonbro Studio)

The anthocyanins in purple foods are powerful antioxidants. They have anti-inflammatory effects, which means they can help reduce risk of infections. Apart from helping you stay healthy during the cold and flu season, they may also help fight against bacteria or fungi.

That makes purple foods a great addition to your diet if you're looking for a way to boost your immune system.

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4) Heart health

Reduces risk of heart problems (Image via Pexels/Freestocksorg)

Anthocyanins, the pigments responsible for the deep purple color of many fruits and vegetables, have been shown to help lower blood pressure. Antioxidants like flavonoids can reduce inflammation and protect against cardiovascular disease by reducing cholesterol level.

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5) Risk reduction

Prevents heart attacks (Image via Pexels/Ir Solyanaya)

Eating more purple foods is linked with a reduced risk of heart attack and stroke. A study published in The American Journal of Clinical Nutrition found that people who ate more anthocyanin-rich foods had less plaque build-up on their arteries than those who didn't eat as much of these antioxidant-rich foods (like grapes, blueberries and blackberries).

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6) Protection against diabetes

Protects against diabetes (Image via Pexels/Photomix)

Purple potatoes contain high levels of anthocyanins which are thought to reduce oxidative stress on cells, helping prevent chronic diseases like diabetes or metabolic syndrome (including type 2 diabetes).

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How can you get more anthocyanins foods in your diet?

Add them to your daily diet (Image via Pexels/Maria Orlova)

There are several ways to incorporate more anthocyanin-rich foods into your diet. Some examples of foods that are high in anthocyanins include berries, cherries, eggplant and red cabbage. You can add these foods to your diet by incorporating them in your meals or snacks.

For example, you could add berries to your morning oatmeal, snack on cherries throughout the day, or use eggplant or red cabbage in stir-fries or salads. Another way to increase your intake of anthocyanins is to drink beverages that contain them, like red wine or pomegranate juice

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The real key to healthy living is a varied diet. For example, the health benefits of purple foods are never going to override the adverse effects of a high-fat diet. So no matter how good these foods are for you (and they’re great), you still need to eat well and maintain a healthy weight to enjoy their health benefits.