Feeling a Little Blue? Try Eating Some Purple!
by Anna Hiatt, FNP ARNP
A balanced and varied diet – including at least five portions of fruit and vegetables per day – is best for health. All brightly colored fruit and vegetables contain antioxidants – compounds which play a key role in protecting our bodies.
These antioxidants play a huge role in eliminating toxins and helping improve our overall health status.
But did you know that purple foods play a huge role in improving our digestive health??
But what’s so special about purple foods in particular?
Many purple foods contain anthocyanins!
This beneficial plant pigment gives fruit and veggies their deep red, purple or blue hues. Anthocyanins are found in high concentrations in blackcurrants, blackberries and blueberries, as well as in aubergine (in the skin), red cabbage, cranberries and cherries.
Research has linked anthocyanins to a wide variety of health claims, including increased longevity, improved cardiovascular health, cancer prevention and improvements in dementia.
** A study in the European Journal of Nutrition found that a supplement containing dried blueberry powder improved brain power in children aged 7 to 10.
** Another study found that pomegranate helped to strengthen bones and prevent osteoporosis in mice through decreased inflammation and oxidative stress. Additional found that consuming 50ml of pomegranate juice per day reduced damage to arteries and cut cholesterol build-up in people with narrowed arteries.
** Purple sweet potatoes are commonly eaten on the Japanese island of Okinawa, which is home to an exceptionally healthy elderly population – a large number of residents are over the age of 100, and rates of dementia are reported to be up to 50% lower than in areas in the West. Scientists think that the large quantities of purple sweet potato in their diet plays a key role in keeping their bodies and brains healthy.
** Anthocyanins occur as flavylium ions in grapes and wines! (That’s right! Red wine in moderation has health benefits!)
The health and therapeutic effects of anthocyanin are mainly contributed to its antioxidative properties. Anthocyanin chalcones and quinoidal bases (with a double bond conjugated to the keto group) are efficient antioxidants that attach to free radicals.
Eliminating free radicals = Less toxic elements in the body and improved health!
Feeling a little blue? It might be time to add some purple to your diet. At Mercer Island Chiropractic, we understand that nutrition plays a vital role in maintaining mental and physical health. Foods rich in purple pigments, such as blueberries, eggplants, and purple sweet potatoes, are packed with powerful antioxidants and nutrients that can boost your mood and overall well-being. These vibrant foods contain anthocyanins, which have been shown to reduce inflammation, improve brain function, and protect against oxidative stress, all of which contribute to better mental health and emotional balance.
Incorporating purple foods into your diet can be a simple yet effective way to enhance your mood naturally. Blueberries, for example, are not only delicious but also rich in vitamins and minerals that support brain health and cognitive function. Purple sweet potatoes provide a hearty source of complex carbohydrates and fiber, promoting sustained energy levels and stabilizing blood sugar. At Mercer Island Chiropractic, we encourage our patients to explore the benefits of a colorful diet as part of a holistic approach to health. By making mindful food choices, you can support your body’s natural ability to manage stress and maintain a positive outlook.
At Mercer Island Chiropractic, we are committed to providing comprehensive care that addresses all aspects of your health, including nutrition. Our team is here to offer guidance on how to incorporate more purple foods into your meals and create a balanced diet that supports both physical and emotional well-being. Alongside our chiropractic services, we provide resources and support to help you make informed dietary choices that can enhance your quality of life. Discover the power of purple foods and how they can help you feel more vibrant and resilient every day.
