Blue/Purple Group

Blue foods are a great source of anthocyanins, antioxidants and phenolics.

Anthocyanins (from the Green anthos, meaning flower and kyanos, blue) are not only found in red fruits and vegetables, they are also found in blue/purple fruits and vegetables. These are the pigments that give fruits and vegetables a blue, purple or dark red hue.

There are about 300 bluish pigments, all with high antioxidant activity. There are as yet no large-scale studies in humans, but in laboratory and animal studies these pigments appear to block cancer-causing chemicals and to suppress tumor growth. They may promote wound healing and protect blood vessels from damage by free radicals, and thus may help prevent heart disease. These pigments may help reduce inflammation in the body. (Little is known about what happens to anthocyanins when they are processed and cooked.) Plant foods rich in anthocyanins are also an alphabet soup of other important phytochemicals, such as quercetin, lignans, and ellagic acid, not to mention fiber, vitamins and minerals.

The Produce for Better Health Foundation, recommends eating all colors of fruits and vegetables including blue and purple vegetables and fruit. Fruits such as blueberries, grapes and plums contain, anthocyanins and phenolics. Phytochemicals, substances found only in plants, may help your body fight disease and promote good health.

These powerful antioxidants are being studied for their role in reducing the risk of diseases including cancer, heart disease, and for their ability to slow down the aging process. Include these vegetables and fruits in your daily eating plan. They are loaded with phytochemicals as well as vitamins, mineral, and fiber.

Best Blue/Purple Sources of Anthocyanins

• Blackberries
• Blueberries
• Elderberries
• Purple Grapes
• Black Currants

Best 'Blue/Purple' Sources of Phenolics

• Dried Plums (Prunes)
• Raisins
• Eggplant
• Plums

Grapes

Grapes deserve special attention – they contain a phytochemical called resveratrol. Resveratrol, found mainly in the skins of grapes, is noted for its antioxidant, anti-inflammatory properties and its potential to prevent cancer and heart disease.

Heart Disease and Resveratrol
Resveratrol stops the proliferation of low-density lipo-protein cells in blood vessels that narrow the arteries, it also keeps blood cells from sticking (clumping) together. Both are very important for preventing heart attacks. It also seems to contribute to keeping the blood vessels more elastic. Studies done in both humans and animals both showed that resveratrol stopped platelet sticking (clumping) in blood vessels. Recent studies found that beverages containing resveratrol without alcohol ( e.g. grape juice) also had a beneficial effect on human health.

Cancer and Resveratrol
Cancer is, perhaps, the most dynamic area of resveratrol research. Resveratrol is the first natural medicinal to have solid evidence behind it showing that it blocks or stops stages of cancer. Resveratrol not only helps prevents cancer, it’s being proposed as an additional treatment.

Blueberries

Blueberries may be small, but studies indicate that they may offer big powers of protection. Research shows that blueberries are rich sources of antioxidants and phenolics. Some of the many health benefits include:

Anti aging - Ongoing brain research shows that blueberries may reverse short-term memory loss.

Urinary Tract Health - Like cranberries, blueberries may help prevent urinary tract infections by preventing the E.coli bacteria from adhering to the urinary tract wall.

Cancer Prevention - Research shows that blueberry compounds may inhibit cancer. There is a review summarizes current knowledge on the various molecular evidences of cancer chemoprevention by anthocyanins. Resource Curr Mol Med. 2003 Mar;3(2):149-59, J Agric Food Chem. 2003 Jan 1;51(1):68-75.

Heart Health – Blueberries are a source of flavonoids. Studies suggest that flavonoid intake may reduce the risk of death from cardiovascular disease. In animals, tea (rich in flavonoids) lowers blood cholesterol and other lipids. Blueberries may have an equal or greater effect since they have a higher flavonoid content than tea.

According to Dr. Ronald Prior, "One-half cup of blueberries delivers as much antioxidant power as five servings of fruits and vegetables such as peas, carrots, apples, squash and broccoli."

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