Powerful Purple Foods Health Benefits

October 13th, 2021 by Loretta Lanphier, NP, BCTN, CN, CH, HHP

Powerful Purple Foods Health Benefits

I like most powerful purple foods, and I especially love how purple foods look in produce sections at local farmers’ markets. They seem to add depth and more beauty to the already gorgeous vegetables and fruits. It creates a peaceful feeling. I call them powerful purple foods because they provide a myriad of powerful health benefits. Purple fruits and vegetables are really nothing new, even though, other than cabbage and grapes, they are not usually seen in most regular grocery stores. Most of us have likely been eating at least some of them since childhood. Some naturally purple foods have been with us for a while. Others are purple because of a process called selective breeding — for instance, purple cauliflower. Unlike GMO foods, selective breeding is a slower process, and it’s natural.

Reasons to Eat More Powerful Purple Foods

Purple foods are full of anthocyanins – a type of antioxidant with a wide range of health-promoting benefits found naturally in many foods – especially vegetables and fruits. Anthocyanins are the pigments that give red, purple, and blue plants their rich colors.

Antioxidants are compounds that aid your body in fighting against damaging and unstable molecules called free radicals. These molecules are created during digestion, exercise, stress, and exposure to environmental pollution or chemicals. They need to be neutralized fast because of their ability to cause cellular damage, leading to disease and premature aging. Antioxidants from food, such as purple foods, help offset these molecules and help keep your body healthy and well.

Research shows that anthocyanins are beneficial for supporting brain health, can help to lower inflammation, and can also help fight cancer and heart disease. Loretta Lanphier, NP, BCNP, CN

Below are some excellent health benefits of consuming purple foods.

Anti-Inflammatory Properties

Anthocyanins continually show that they can reduce inflammation. Why is this important? Most practitioners believe that chronic inflammation is a substantial underlying cause of most diseases. These diseases include Asthma, Alzheimer’s, Cardiovascular Disease, Type 2 Diabetes, Asthma, Arthritis, Joint Disease, Depression, Some Cancers, and Obesity.

Supports Heart Health

The American Journal of Clinical Nutrition published a 2012 study published that concluded that people who consume higher amounts of anthocyanins improve many cardiovascular risk factors, including the ability to lower artery stiffness and lower blood pressure.

Cancer Prevention

Anthocyanins are connected to cancer prevention. In a 2013 study published in Molecular Nutrition & Food Research it was determined that purple sweet potato may have the ability to protect against colorectal cancer — the third most prevalent cancer. Though very difficult to find, purple corn may exhibit potent cancer-fighting power, as was shown by researcher Monica Giusti, Ph.D., who provided research that showed clear blockage of colon cancer cells.

Supports Brain Health

In 2003 the Archives of Pharmacal Research published research that proved the memory-enhancing effects of eating purple sweet potatoes. More research points to the ability of anthocyanins to help prevent age-related decline in the nervous system. Anthocyanins also have the ability to cross the blood-brain barrier and localize inside the brain regions involved in learning and memory.

Powerful Purple Foods Compared to Other Vegetables

  • Due to their anthocyanin content, purple potatoes have four times the antioxidant content as Russet potatoes.
  • Purple carrots, when compared to orange carrots, have two times the amount of alpha and beta-carotene. (The body changes beta-carotene into vitamin A which is another essential antioxidant that improves immunity and is suitable for eye health.)
  • Red cabbage consists of 36 different types of antioxidants and has six to eight times more vitamin C than green cabbage.

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The Top 41 Powerful Purple Foods

Below are the top powerful purple foods that are not only nutrient-dense but will also add a perfect pop of color to your family dinner or get-together.

  1. Blackberries
  2. Blueberries
  3. Raspberries
  4. Beets
  5. Red Onions
  6. Figs
  7. Purple Grapes
  8. Plums
  9. Cherries
  10. Eggplant
  11. Red Cabbage
  12. Red Leaf Lettuce
  13. Red Belgian Endive aka Radicchio
  14. Swiss Chard
  15. Radishes
  16. Passionfruit
  17. Pluots
  18. Black Currants
  19. Açai Berries (you can only find these frozen in the U.S.)
  20. Purple Potatoes
  21. Purple Cauliflower
  22. Purple Corn
  23. Red Kale
  24. Purple Carrots
  25. Purple Bell Peppers
  26. Purple Broccoli
  27. Purple Artichokes
  28. Purple Asparagus
  29. Purple Kohlrabi
  30. Purple Sweet Potatoes
  31. Black Currants
  32. Purple Snow Peas
  33. Chinese Long Beans
  34. Purple Okra
  35. Purple Green Onions
  36. Ube aka Purple Yam
  37. Elderberries
  38. Purple Thyme
  39. Purple Basil
  40. Edible Lavender
  41. Edible Purple Violets

health promoting powerful purple foods

How to Find Powerful Purple Foods

Keep a watch out for purple vegetables at natural foods stores and your local farmers’ markets.

If you would like to avoid GMOs, it’s essential to know that some purple tomatoes, but not all, are genetically modified.

To avoid purple GMO tomatoes, choose organic or organic seeds if you want to grow them.

And if you have a hard time finding purple foods, don’t panic. Eating more veggies of any color is always a win-win for your health and well-being.

Loretta Lanphier is a Naturopathic Practitioner, Board Certified Traditional Naturopath, Certified Clinical Nutritionist, Holistic Health Practitioner, and Certified Clinical Herbalist as well as the CEO / Founder of Oasis Advanced Wellness in The Woodlands TX. She keeps up with studies and performs extensive research in health science, natural hormone balancing, anti-aging techniques, nutrition, natural medicine, weight loss, herbal remedies, non-toxic cancer support, and actively researches new natural health protocols and products. A 20-year stage 3 colon cancer survivor, Loretta can relate to both sides-of-the-health-coin as patient and practitioner regarding health and wellness. “My passion is counseling others about what it takes to keep the whole body healthy using natural and non-toxic methods.” Read Loretta’s health testimony Cancer: The Path to Healing. Loretta is a Contributor and Editor of the worldwide E-newsletter Advanced Health & Wellness. Check out Oasis Advanced Wellness and our natural skincare products, Oasis Serene Botanicals.
†Results may vary. Information and statements made are for education purposes and do not replace your doctor’s advice. Oasis Advanced Wellness/OAWHealth does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice from Oasis Advanced Wellness/OAWHealth are not a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician of choice.

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