Monday 22 April 2013

5 Fabulous Purple And Blue Foods To Add To Your Diet

Purple cabbage

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I learnt something very exciting about purple cabbage today. Apparently it changes colour depending on the pH of the soil in which it’s grown. In acidic soil the leaves are more reddish, in neutral soil it will grow purple leaves and in alkaline soil the leaves will be more yellow or green. The juice will also do the same depending on the solution it’s added to. That at least explains why my cultured purple cabbage is always a little more blue than purple. It’s alkaline. This colour shift is due to the high levels of anthocyanins which change colour in varying pH’s. Anthocyanins are usually predominantly found in the outer skin, which is why the colour seems to fade towards the centre. When it comes to cabbage, there are benefits to eating it both raw and cooked, so to get the most out of this fab food, try eating it both ways. Cabbage purple or otherwise, is a great addition to salads and of course is used to make coleslaw and sauerkraut. Why not throw it in to stir fry’s? Raw or cooked it’s a delicious and nutritious food.

Why purple cabbage?

Cabbage is part of the Brassica family, of which broccoli and kale belong. A low calorie vegetable, cabbage has a decent amount of fibre, vitamin A, vitamin C, folate and Vitamin K. It is also a good source of minerals such as calcium, magnesium and potassium. As mentioned, purple cabbage is high in anthocyanins, while the research is ongoing, early suggestions suggest they have potent antioxidant ability and a potent antiinflammatory action. Glucosinolates in cabbage can also be converted into a compound called isothyocyanate, which has potential anti cancer properties.

What are purple cabbages good for?

Cabbages are good for digestive health because of their high fibre content; this fibre also has beneficial effects on cholesterol levels by reducing cholesterol reabsorption in the intestine. Anthocyanins and glucosinolates present in purple cabbage have potent anti-inflammatory and antioxidant actions that may help to protect healthy cells from mutation into cancerous cells. Cabbage is also good for bone health, containing many of the necessary nutrients for bone health and remodelling.


Purple carrot

beautifulgirliethings.com
Have you seen these? They look so bizarre sitting next to their orange counterparts. Carrots have been different colours for thousands of years; it’s only really been during the last few hundred years that we’ve been keeping them orange. While orange carrots are wonderful and are certainly a great inclusion in the diet, why not mix it up. You can’t go wrong with purple! Cook them or eat them raw, just use them. I’d suggest replacing your orange carrots with them at least a few times a week; just do with them whatever you did before. It’ll simply look different. Be brave! I find that the longer I keep my purple carrots, the lighter the purple colour in the centre, sometimes they even go quite white, so buy them fresh and use them quick.

Why purple carrots?

docsfitnesstips.com
Realistically this list is not that different to normal carrots, with the exception of anthocyanins, which give purple carrots that beautiful purple colour. Carrots are a good source of beta-carotene and vitamin A, B vitamins such as folate, vitamin C as well as fibre.

What are purple carrots good for?

As with all carrots, they’re a great source of beta-carotene, which is great for eye health and the immune system. They’re great for skin and mucus membrane health; remember we need vitamin A for the proper function and repair of skin cells and mucus membranes (beta carotene converts to vitamin A in the body) Traditionally they’re used to treat intestinal problems and digestive issues such as constipation.

Eggplant

I have to say I have only just jumped on the eggplant bandwagon. I had an absolute dislike for it for the longest time and I'm so in love with it now I don’t even remember why it all went so wrong. In the last 8 weeks I have discovered 2 recipes that I can’t imagine living without, one is babaganoush the other is a paleo lasagna (vegetable and meat lasagna with no pasta). So now it appears eggplant and I are destined for a long and loving relationship.

kathdedon.wordpress.com
Why eggplant?

Eggplant is full of antioxidants, particularly an anthocyanin called nasunin, which is a potent antioxidant, protecting cell membranes, fats and cholesterol from oxidation.
Aside from this, eggplant is a lovely source of vitamins and minerals including vitamin K, some B vitamins including folate and potassium and manganese.

What is eggplant good for?

As all foods high in anthocyanins eggplants are a great source of antioxidants, they’re good for digestive health with their fibre content. Keep in mind that the nightshade family, to which eggplant belongs, is not suitable for everyone and many people find it aggravates inflammatory conditions.

Beetroot

gadgetgirl.robnamy.net
Oh beetroot how I love you. I suppose beetroot could be described as being red, but I’ve never claimed to be a colour expert. Nutritionally, it fits better with purple, I think it looks purple, so it’s purple, ok? Beetroot can be an acquired taste, its deep dirty earthy flavour isn’t necessarily everyone’s cup of tea but this root vegetable is a nutritional powerhouse. Eastern Europeans have borscht, or beetroot soup, here in Australia we have the good old roast dinner, and around the world we eat cold beetroot on hamburgers.

Why beetroot?

Beetroot is high in a red pigment called betaine (I’m still sticking to my guns, its purple!). Betaine works in conjunction with s-adenosylmethionine,B6, B9 and B12 in the body to regulate homocystine levels. Homoysteine can be used as a measure of cardiovascular health. Some research has also shown betaine to have liver protective properties. Beetroot is high in nitrate, which is believed to be the reason that beetroot juice and reduce blood pressure. It is also high in Vitamin A, B vitamins including B3, B5, B6 and folate (B9), and its full of minerals including iron, manganese, copper and potassium.

food.ninemsn.com.au
What is it good for?

Beetroot is great for cardiovascular health in general. It is also a potent antioxidant and may be beneficial for liver health.

Blueberries

Now I know that you know this. I can’t imagine you’ve never heard of the benefits of blueberries, but I have 2 very good reasons for adding them anyway. The first is that they’re such a wonderfully beneficial food, I felt compelled to include them, and the second reason is that they’re really the only ‘blue’ food. I love blueberries, and they’re so versatile in their use. You can add them to fruit salad, eat them on their own or make desserts using them. I quite often blend them in smoothies. The problem I find with blueberries (it doesn’t stop me eating them mind you) is that the season is very short. In Australia we get blueberries over the summer months, and when they’re good, they’re amazing, and they’re cheaper when in season. From the end of summer onwards however, the price seems to go right up, and the quality declines quite quickly and it’s very hit and miss. Nothing is worse than a punnet of awful, bland, dry, gritty blueberries you’ve just paid $6 for. So, in summer I tend to use fresh, and the rest of the year I buy snap frozen berries and make smoothies.
gardenofeden.com.au
Why blueberries?

Blueberries are one of the most studied anthocyanin containing foods. They’ve been researched, with positive results, for their antioxidant and cancer prevention benefits, also as an antiinflammatory and for brain and memory health. They’re a good source of fibre, Vitamin A, vitamin C, vitamin K, phosphorus and potassium.

What are blueberries good for?

A potent antioxidant they’re good for anyone aging (hello, that would be all of us). They’re good for digestive health, brain function, and as an anti-inflammatory.

thefoodieandthebeast.com
So, that is purple and blue. How many times a week do you put this colour into your diet?

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