Potent & Protective Blue, Purple & Black Foods

12 Jun, 2020

With the variety not as extensive as those of the other colour foods, these guys sadly don’t get consumed half as much as they should!

It’s week 6 of the series and we’re talking about the powerful blue, purple & black foods such as blueberries, blackberries, figs, black grapes, kalamata & black olives, plums, prunes, aubergines and even the lesser-spotted purple cauliflower, purple carrots and purple bell pepper! Containing powerful antioxidants this food category has phytonutrients such as anthocyanins – protecting our cells from damage, helping to improve our vision and beneficial at keeping both our brain and our heart healthy; resveratrol – an impressive anti-inflammatory which helps us to maintain healthy blood sugar as well as slows down age-related cognitive decline.

As much as I’d love to sing the praises of the blueberry (even more so the wild blueberry, which sadly is hard to come by here in South Africa), this post would have you reading into next year with the multitude of benefits that this special little berry offers our health, so I will save the blueberry for a post all on its own!

⭐️ Blackberries...also a nutritional powerhouse loaded with vitamins A, C, E & K, minerals such as magnesium, potassium, manganese and the antioxidant of ellagic acid, these berries are said to be extremely potent in the fight against cancer! Their phytonutrients give them substantial anti-inflammatory properties and they’re amazing not only for protecting our eyesight but they’re also helpful in boosting our immune system and promoting healthy aging.

⭐️ Figs...one of the most alkaline fruits and abundant in the minerals of calcium, iron, potassium, selenium and zinc, this precious fruit packs quite a punch in terms of energy and is known to be beneficial in getting almost all of our bodily systems back into balance. Figs are great for weight loss and because they help our body to get rid of phlegm, they can provide a welcome relief for those who struggle with asthma! They contain chlorogenic acid, making them a potent antioxidant, an anti-inflammatory with the added bonus of being able to control our blood sugar.

So, how can we get more of these & other beneficial blue, purple & black foods into our daily meals?

💙 Blackberries, blueberries (or any berries for that matter!) are a perfect addition to most smoothies.

💜 Figs make a decadent snack, either fresh or dried – great for that afternoon ‘pick-me-up’ when our energy levels start to wane!

🖤 Grapes...2 cups of frozen grapes thoroughly blended with 1½ cups of coconut water makes a delicious ‘Grape Slushy’ – nutritious and tasty that will even gain the approval of fussy eaters! As grapes fall on the EWG’s ‘Dirty Dozen’ list for 2020, always try to buy organic produce. If for whatever reason this is not possible, wash your grapes well with a bicarb/water solution.

💙 Aubergines (also known as eggplant or brinjal) make a great addition to a stir-fry.

💜 Kalamata or black olives...these Mediterranean gems are super versatile, making a great addition to salads, stews, breads & pizza, eaten on their own as a tasty snack and my personal favourite - olive tapenade!