A purple carrot is particularly rich in antioxidants that fight inflammation and have the same nutrient value as an orange carrot. History shows the first usage of purple carrots dates back to the 10th century in the Iranian Plateau and Persian Empire.
Like an orange carrot, it contains B vitamins, vitamins C and A, fiber, manganese, and potassium. It also has antioxidants that protect your body from oxidative stress, an imbalance between reactive molecules and antioxidants. These antioxidants include chlorogenic acid, caffeic acid, and anthocyanins.
Purple cabbage is often known as red cabbage. The vegetable is part of the Brassica genus of plants. Red cabbage has the same taste profile as green cabbage, but red cabbage has a more prominent nutrient profile.
Like other purple vegetables, anthocyanins are responsible for the cabbage’s purple color. It has high vitamin C and low-calorie content. It contains small amounts of iron, calcium, copper, zinc, phosphorus, and magnesium.
Research shows that red cabbage has 4.5 times higher antioxidant content than its green counterpart. It contains kaempferol, carotenoids, and flavonoids.
This purple vegetable is also a good source of a sulfur-rich compound known as sulforaphane. It forms when raw cabbage is cut or crushed. Purple cabbages can improve your heart health because they contain 36 types of anthocyanins.
Purple asparagus has an abundance of fiber, potassium, and vitamin B6. It has a sweeter flavor than its counterpart, green asparagus. There is little difference between both veggies. A serving of 90-gram asparagus provides over one-third of the folate your body needs.
The B vitamins prevent anemia and promote a healthy heart. It contains thiamin and riboflavin, two compounds necessary for growth and development. Overall, asparagus is an excellent addition to meals because it promotes good health.
Cauliflower is a cruciferous vegetable from the Brassica family. Apart from green and purple, there are two other colors of cauliflower. The more colorful a cauliflower is, the more antioxidants it contains.
Researchers didn't create purple cauliflower through genetic modification. They used a slow process of selective breeding to grow them. It has a nutty and sweet flavor profile, which varies from the bitter flavor profile of white cauliflower.
This purple vegetable contains vitamin C, folate, calcium, potassium, and vitamin A. It is also a great source of fiber as it helps regulate the digestive system. Purple-colored cauliflower will lose its color if boiled too long.
Purple kale has serrated and ruffled purple leaves- a cruciferous vegetable from the same family as cabbage and Brussels sprouts, Brassicaceae family. Kale contains fiber, calcium, vitamins K and C, iron, and other nutritional benefits.
These nutrients can improve your bone health, digestion, and heart health. It also contains lutein and zeaxanthin antioxidants that could reduce the risk of eye diseases like age-related macular degeneration.
Tomatoes are a staple in meals because they offer many nutritional benefits. In 2022, the USDA approved the sale of purple tomatoes. Researchers created it with genetic modification.
Researchers created it because they wanted a tomato with a good source of nutrients and anthocyanins. They believe the existence of these tomatoes rich in nutrients will reduce the risks of cardiovascular disease, dementia, Alzheimer’s, and cancer.
Scientists suspect it could be one of the best sources of antioxidants among fruits and vegetables. An example of a purple tomato is the indigo rose. Researchers at Oregon State University created it using conventional crossing and selection techniques.
Purple lettuce is a low-calorie vegetable with a dark purple shade. It contains enough water to keep your body hydrated and reduces the risk of heart disease. It can help lower blood pressure. Also, purple lettuce has vitamins A and K.
Research shows that purple lettuce has the potential to prevent metabolic disorders. During the research, they found that it reduced weight gain by reducing the accumulation of fat mass and increasing energy output.
This purple vegetable also improves insulin sensitivity and lipid profile. Overall, purple lettuce is a nutritious addition to a healthy diet.
The first fruit on our list of purple fruits is passion fruit. It is a tropical fruit native to South America, Australia, South Africa, and India. There are many species of this purple variety. This purple fruit with a soft pulp and seeds in a hard rind has a lot of antioxidants and nutrients.
Passion fruit has a significant amount of fiber, niacin, potassium, magnesium, iron, and vitamins. It also has anti-inflammatory properties and helps reduce cellular stress. Lastly, passion fruit keeps blood pressure stable. It doesn’t increase blood sugar after consumption, making it the purple fruit suitable for diabetic people3.
Acai berries grow on the acai palm tree, a plant native to Central and South America. It is an important food source for the indigenous people of the Amazon area. The fruit has a deep purple color, and edible seeds make up 80% of the fruit.
Consuming these purple fruits can improve brain health and cognitive function, thus reducing the risk of Alzheimer’s and Parkinson's disease. It contains anthocyanin antioxidants that help reduce the risk of heart disease. Acai berries can prevent cancer cell growth by inducing the death of cancer cells and preventing cancer cell invasion1.
Blueberries are among the most commercial berries in the world. Their colors range from indigo to dark purple. According to the U.S. Department of Agriculture, a cup of fresh blueberries contains 0.41 mg of iron, 14.4 mg of vitamin C, 3.6 g of fiber, 21.5 g of carbohydrates, 1.1 g of protein, and 8.88 mg of calcium.
Blueberries have a high concentration of antioxidants known as polyphenols, anthocyanin, and flavonoids. Adding this purple fruit to your meals can improve your health drastically. Research shows it may improve symptoms of depression, post-traumatic stress disorder, and diabetes.
