Research suggests that diets high in anthocyanins may promote heart health and reduce your risk of obesity, type 2 diabetes, certain cancers, and other diseases ( 2 ).
Vitamin K is necessary for blood clotting and plays an important role in bone health ( 12 ).
A single cup (144 grams) of blackberries packs nearly 8 grams of fiber, 40% of the recommended Daily Value (DV) for manganese, and 34% of the DV for vitamin C ( 11 ).
Observational studies link lycopene-rich diets to a reduced risk of heart disease, stroke, and prostate cancer ( 52 , 53 , 54 ).
These delicious berries are also high in anthocyanins, which are potent antioxidants that help defend your cells against harm from unstable molecules called free radicals ( 4 , 5 , 6 ).
Blue tomatoes, also known as purple or Indigo Rose tomatoes, are grown to be high in anthocyanins ( 43 ).
Summary Elderberries are a nutritious purple-blue berry popularly used as a natural remedy for cold and flu symptoms.
Summary Blue tomatoes are grown to be rich in anthocyanins while retaining high amounts of other beneficial plant compounds that have been associated with a reduced risk of heart disease, stroke, and prostate cancer.
Summary Prunes made from damson plums supply fiber, beneficial plant compounds, and the sugar sorbitol — all of which may help relieve constipation.
Blue fruits get their vibrant color from polyphenols, though these plant compounds provide more than just a burst of color. Here are 7 delicious blue fruits with powerful health benefits.
Acai (pronounced ah-sigh-ee) berries stem from a palm tree in the rain forest of Brazil. This tiny, dark, round fruit is about the size of a blueberry (with a large, inedible seed) and tastes like chocolate and wild berries. You can find acai in smoothies and other drinks, or dried and mixed with granola. Acai has essential fatty acids is rich in anthocyanins (responsible for its purple color).
The pear-shaped papaya is native to Central America and has soft, buttery flesh with peppery, edible seeds. This sweet, musky fruit can be as big as 20 inches but is typically about 7 inches long, with 118 calories, lots of vitamin C, and a good amount of folate and potassium. Papaya contains the enzyme papain, used in meat tenderizers and useful in protein digestion. Enjoy papayas fresh or baked, with a squeeze of lemon or lime.
Move over, apples and bananas. It’s time to try other tasty fruits, like acai, guava, and papaya. They’ve got a lot going for them.
Highly fragrant, egg-shaped, and purple, red, or yellow when mature, the passion fruit is also called the purple granadilla (“little pomegranate” in Spanish). It tastes a lot like guava. Rich in potassium, and fiber, you’ll get just 16 calories per fruit. Slice it in half, and scoop out and eat the seeds and pulp. Serve in fruit salads, or with chicken, pork, or fish. Strain the pulp and use it in juices, cocktails, desserts, and sauces.
Loaded with fiber, pomegranates are available fresh in the fall. About the size of an apple, the deep red fruit is filled with jewel-toned seeds held in place with a spongy membrane. Only the seeds — sweet-tart and crunchy — are edible. Squeeze for ruby red juice, or eat the seeds plain, with fruits, on salads, or atop low-fat yogurt and desserts. One-half cup has 80 calories.
(1)В В В Food Image Source / Getty Images
(2)В В В Thinkstock
(3)В В В Elena Schweitzer / iStockphoto
(4)В В В Lew Robertson / FoodPix
(5)В В В Foodcollection / Getty Images
(6)В В В Elena Schweitzer / iStockphoto
(7)В В В Malcolm Romain / iStockphoto
(8)В В В Vinicius Ramalho Tupinamba / iStockphoto
(9)В В В Doug Cannell / iStockphoto
Grotto, D. 101 Foods That Could Save Your Life, Bantam Books, 2007.
University of Florida.
Originally from Southeast Asia, mangoes range in color from green to yellow to red. Packed with vitamin C, mangoes are a good source of fiber and easy to enjoy. Peel away the skin, cut away the large seed, and enjoy the rich, orange flesh, bursting with a sweet, tropical taste. Available fresh, frozen, or dried, versatile mangoes can be found in dishes from sweet to savory.
A waxy, golden-yellow fruit tasting of citrus, apple, and plum, star fruit hails from Southeast Asia. Sweet-tart, each fruit has 40 calories and is a great source of vitamin C. Wash, slice, and eat the entire star-shaped treat. You don’t need to peel or seed it. Add it to salads or savory dishes, or use as a garnish. Don’t eat it if you have kidney problems, since star fruit naturally has kidney stone-forming oxalic acid.
From the acai berry to the pomegranate, WebMD shows to prepare and serve vitamin-rich, exotic, tropical fruits.