The Color Purple

(This article was originally published for the Glencoe Community Garden, August 2013)

Purple is a powerful color. It is the color of nobility and leadership. It is the perfect balance of red stimulation and blue calm. It even has a movie named after it! “The Color Purple” tells the story of a young African-American girl’s struggle to find self worth. In this compelling drama, purple comes to represent her transformation into a strong healthy woman by overcoming the suffering in her life.

Surprisingly, we can apply this concept of purple as a symbol for healing and strength in the natural purple foods that we eat.

Why do I say this? Because the fruits and vegetables that we typically think of as purple or blue contain the most antioxidants of all the colors. The powerful phytonutrients they contain have the ability to make us stronger, healthier individuals. 1

Specifically, purple fruits and vegetables contain a large amount of the antioxidant anthocyanin.

Everyday our cells are damaged by free radicals formed by oxidation in our bodies. Free radicals can wreak havoc on healthy cells, damaging their DNA and potentially creating disease. Simply put, antioxidants help protect us from this damage. The more we consume, the greater our protection against disease, hopefully increasing longevity.

So what are these purple/blue foods and what can they do for us?

Since we have been harvesting the most beautiful purple eggplants from the garden, I need to mention some of the many health benefits of this vegetable. Eggplant gets some bad press because it is a member of the nightshade family (along with potatoes, tomatoes and sweet peppers). Nightshades can cause inflammation and joint pain in some people. However, eggplants are rich in the anthocyanin known as nasunin and phenolic acids. This combination makes it good for brain function as well as possessing anti-cancer, antimicrobial, anti-LDL (bad cholesterol) and antiviral activities. Eggplant is also rich in fiber, folate, iron and many other minerals.

Probably the most publicized purple/blue fruit is the blueberry. Wild blueberries, although smaller and not as sweet as their commercially grown cousins, possess the most health benefits. These berries have been shown to reduce the risk of cancer and stroke, and improve longevity. 2 Some studies have also measured improvements in motor skills and the reversal of short-term memory loss.

Blueberry consumption raises HDL (the “good” cholesterol) and prevents the build-up of plaque in artery walls (3); thus, guarding against heart disease.

Here is a list of additional fruits and vegetables that contain some of these healthy antioxidants:

Purple grapes

Blackberries

Black currants

Elderberries

Prunes/plums

Raisins

Figs

Passion fruit

Eggplants

Purple cabbage
Purple green beans (see the leading photo)
Purple asparagus (Yes, it exists!)

By the way, there are varieties of purple grains such as rice and wheat (native to East Africa) and purple corn that are also rich sources of anthocyanin antioxidants.

Now that you know all about “The Color Purple” why not go out and purchase some of these fruits and vegetables today? It’s a sweet way to do your health a favor!

Have you tried these wonderful vegetables? Do you have a fun recipe to share? Have I left any out? Please let me know!

Yours in Health,
Evey

P.S. I am growing those purple green beans in my garden. They taste just like green beans and will turn green if you cook them. Many phytonutrients deteriorate with heat, so these vegetables are best eaten raw in a salad to appreciate their wonderful color.