Many “blue” (purple/dark red) colored foods contain a handful of antioxidants (Vitamin C). One in particular is anthocyanin - an antioxidant that helps protect the body from free radicals (cause of inflammation). Inflammation can cause damage on our brains, large/small blood vessels and the nervous system just to name a few. Anthocyanins can help protect again heart disease, improve kidney health and is thought to protect against cancer. Including these blue foods into your daily menu will help to combat those inflammation causing free radicals.
Blueberries
- Their peak season is typically May through October. Not only low in calories, filled with flavor, blueberries were ranked the very top of the crop (out of 60 others) by Tufts University during their recent analysis of antioxidant capability. Eat them plain, mix them in your yogurt or add them to your cereal…anyway you like them, blueberries are one of the most beneficial fruits out there.
Cranberries
- Actually a cousin of the blueberry, cranberries peak from October through December. They have a reputation for preventing or treating urinary tract infections, but have been also found to help increase your good cholesterol (HDL)/lower the bad cholesterol (LDL), aid in gastrointestinal problems and prevent the formation of kidney stones. Cranberries have shown to have five times the antioxidant content of broccoli.
Raspberries
- Delicate and sweet, these tiny fruits pack a big punch on the antioxidant front. They contain almost 50% higher antioxidant activity than strawberries. Their main antioxidant is ellagitannin – which is almost exclusive to raspberries. These “tannins” are reported to have anti-cancer properties. Peak season is June through October.
Blackberries
- Unlike a raspberry that is hollow when picked, a blackberry’s receptacle comes off when picking – so it’s “filled” in the middle. You can find blackberries growing wild in many areas, but they are also found at your local grocery store/farmer’s market. Peak season is June through September.
Red Grapes
- Also known as “table grapes” – the ones you eat as is (as opposed to ones for wine or for raisins), the antioxidants help to protect against heart disease (helps to lower LDL cholesterol, control triglycerides, etc.). Some will add a small serving of grape juice to their daily routine or you can just eat a handful of grapes.
Plums
- These super fruits come in a variety of “blue/red” shades and can be found at peak during May through October. Relatives of the peach, plums contain unique phenols (antioxidant activity) called neochlorogenic and chlorogenic acid. These phenols are responsible mainly for the prevention of oxygen based damage to fats (important for cholesterol and triglycerides among others). High vitamin C content is also a reason to enjoy these fruits on a frequent basis.
So, next time you’re in the mood for “blue” (foods that is)…reach for some of the ones listed here and take advantage of the many benefits blue has to offer.
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