Blue foods - full of nutrients for good health

Blue foods – full of nutrients for good health

In the search for optimal nutrition, we were asked to try “eating the rainbow.”

This means that you should stock your plate with a large selection of fruits and vegetables representing the shapes in the rainbow. The more colorful and varied the products, the more likely this diet will be filled with health-promoting vitamins, minerals, and plant compounds.

In particular, blue and purple fruits and vegetables should be included whenever possible.

These lovely items, although less common than orange, red or yellow products, are also loaded with nutrients, being good sources of anthocyanins, which take care of antioxidant compounds that may help support brain function, improve heart health and help reduce the risk of high blood pressure. the blood. Stress and some types of cancer.

Here are seven delicious and powerful blue fruits and vegetables with tips for including them in your diet:

Elderberries

Why do you eat them: Evidence suggests that compounds in elderberry may support healthy immune cells and help fight cold and flu viruses. Concentrated elderberry extracts may help fight the flu, although this is still being investigated.

How do we eat it: Elderberries can be eaten whole as a juice, syrup, or extract. If you eat the whole berries, be sure to cook them first – raw and unripe elderberries can cause an upset stomach.

blueberry

blueberry

Why do you eat them: This considered fruit is packed with fibre, manganese, vitamin C and vitamin K and is low in calories. Blueberries are full of anthocyanins, and eating them regularly has been linked to helping prevent heart disease, type 2 diabetes, cancer, and cognitive decline conditions like Alzheimer’s disease.

How do we eat it: Blueberries can be eaten raw, added to cereal, yogurt, granola, or baked into bread.

Concord grapes

Concord grapes

Why do you eat them: Concord grapes contain higher amounts of antioxidant compounds than purple, red, or green grapes. It’s full of antioxidants that may help support the immune system.

How do we eat it: Concord grapes can be eaten raw or made into wine, juice, or jam.

black currant

black currant;

Why do you eat them: Diets rich in vitamin C can help protect against damage at the cellular level and from chronic diseases including cardiovascular disease. Black currants are an excellent source of vitamin C, which has antioxidant properties. Vitamin C also supports wound healing, plays a role in supporting the immune system, and helps maintain bones, teeth, and skin.

How do we eat it: Black currants can be eaten fresh as dried fruits or kept in jams or juice.

blue tomato

blue tomatoes;

Why do you eat them: Also known as pink-purple or indigo tomatoes, blue tomatoes are rich in anthocyanins, which give them their bluish-purple color. Diets rich in anthocyanins can help reduce inflammation, protect against heart disease, and may help support eye and brain health. Blue tomatoes also contain antioxidants such as lycopene, which have been linked to a reduced risk of heart disease, stroke, and prostate cancer.

How do we eat it: Add sliced ​​blue tomatoes to sandwiches and burgers, wedge them in salads or cut into cubes in sauce or pico de gallo.

purple carrots

Purple carrots.

Why do you eat them: All carrots are a good source of vitamin A and C, potassium, dietary fiber and manganese. Purple carrots are a good source of anthocyanins – antioxidants that may help fight inflammation. Diets rich in antioxidants and anthocyanins can help combat oxidative stress — an imbalance between free radicals and antioxidants — and oxidative stress has been linked to cancer, heart disease, premature aging and cognitive decline.

How do we eat it: Enjoy purple carrots raw, or add them to soups or stir-fries.

blue corn

blue atom;

Why do you eat them: Blue corn contains anthocyanins, which are antioxidant compounds that can help support health benefits. Blue corn can have a higher protein content and lower glycemic index than yellow corn. Research from animal studies suggests that blue corn may also improve memory and may beneficially affect high-density lipoprotein – the good cholesterol – and help reduce more harmful fats such as total cholesterol and triglycerides in the blood.

How do we eat it: Cooked blue corn can be added to soups, stews, casseroles, sauces, and salads.

Environmental Nutrition is an independent newsletter written by health and nutrition experts.


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