Blue foods are a great source of cancer preventing anti-oxidants and phytonutrients. The main phytonutrient, anthocyanidin, helps to decrease inflammation in the body’s cells and may protect against heart disease. Blue foods also contain minerals including copper and iron, vitamins C, K, B-6, B-12, and fiber. Purple and black fruits and vegetables are also members of the blue food group.
Healthy blue fruits & vegetables:
- Blueberries: Considered one of nature’s best “super foods”, blueberries give your body and brain a healthy dose of vitamins, minerals and anti-oxidants. Be sure to include these delicious berries in your breakfast, lunch and dinner menus. Blueberries freeze well and are great added to smoothies, baked goods and jams. (Food Guide: Blueberries)
- Purple Potatoes: Blue potatoes provide carotenoids and flavonoids anti-oxidants, which can prevent cancer. Add color to your potato and vegetable dishes by using blue potatoes instead of white ones in recipes. (Food Guide: Potatoes)
- Blackberries: A tasty way to add fiber and vitamin C to your diet, blackberries are delicious in salads, sauces and baked goods. Pick blackberries in season and freeze for an off-season treat.
- Eggplant: Purple skinned eggplant adds fiber and flavor to meals. Cut eggplant in circles, brush olive oil, sprinkle with salt, then grill the circles. Grilled eggplant makes a nice side dish that is loaded with fiber and anti-oxidants.
- Purple Cabbage: Purple cabbage supplies the body with fiber, potassium and Vitamin C. Toss shredded cabbage into green salads or make crunchy coleslaw for your summer picnic table.
- Plums & Prunes: Plums and prunes (dried plums) are loaded with anti-oxidants and vitamins that help keep eyes, skin and organs healthy. Plums and prunes make a nutritious, low calorie snack on their own, or combine them with yogurt and cereal for a nutritious meal.