Purple Potatoes

Most people only know of two types of potato- white and sweet potato. However, there’s one more type of potato. Purple potatoes are uncommon, but they pack a load of nutrients. Purple potatoes are a member of the Solanum tuberosum family. 

They are native to the Andes mountain region in South America. Purple sweet potatoes have the pigment because of a class of flavonoids known as anthocyanins. Anthocyanins are also responsible for blueberries’ color. 

Although it is difficult to find purple sweet potatoes in the market, they are worth the extra search because they contain nutrients. It is rich in vitamin C, potassium, and vitamin B6. These nutrients are great because they boost the body’s health.  

For instance, B vitamins support the brain, emotional health, and immune system. Potassium synthesizes protein and helps your muscles and nerves function properly. A purple potato contains three times more oxidants than yellow or white potatoes2.

Can you cook it just like the other potato types?  Yes, you can! It is just as versatile. You can bake it, roast it, and boil it.

The Purple Carrots

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.

The Purple Cabbage

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

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.

Purple Cauliflower

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.

The Purple Kale

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. 

Purple Tomato

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

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.

Passion Fruits

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

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

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.

Plums / Purple Fruits

Plums are sweet and juicy fruits belonging to the same family as apricots, peaches, and nectarines. There are various colors of plums, but we’ll be discussing plums with purple flesh. There are different ways to consume plums. Some turn them into jam, eat them raw, or make dried plums for easy preservation. 

The indigenous people of Australia use plum fruits and some parts of plum trees to treat problems like mosquito bites, skin sores, flu, colds, and headaches. Plums are rich in Vitamin that help your body heal, heal blood vessels, and build muscle. This purple fruit also improves digestive health by preventing constipation with its natural sugar alcohol acting as a natural laxative.

Purple Star Apple

Purple star apples are also known as caimito or cainito. The apple got its name from the shape formed by the seeds inside it. Star apples are delicious. They have a pulpy and jelly-like texture. Some compare its taste to applesauce and grapes grown in tropical areas. 

The star apple is a close relative of egg fruit, mamey, sapote, and sapodilla. You can purchase purple star apples at Hispanic and Asian markets in the United States. They are also available at farmer's markets in areas that grow these purple fruits.

Purple Mangosteen

Mangosteen is a small fruit that grows in Southeast Asia. It has a purple color and juicy white insides.  People from Malaysia, Sri Lanka, Indonesia, Thailand, and the Philippines eat it raw like other fruits, juice it, and use it as traditional medicine.  

Unfortunately, it is difficult to get mangosteen in the United States because the mangosteen tree needs to grow in tropical areas and requires lots of time to mature. This purple fruit is beneficial for human consumption because it contains diverse nutrients and can reduce inflammation and other health risks.

Concord Grapes

Purple grapes are native to regions with cold temperatures. They have thick skin, many seeds, and a strong flavor. Concord grapes are rich in anthocyanins, an antioxidant responsible for their purple color. Most people usually consume them in juice and jam forms.