12 Healthy Purple Foods to Enjoy

Purple foods get their color from pigments that act as antioxidants, particularly one called anthocyanin. These pigments are part of a group of chemicals found naturally in plants called flavonoids, and they do more than create color.

Eating purple foods delivers health benefits, and they can make meals more colorful and appealing. Here are 12 purple fruits and vegetables you can add to your diet to liven up the table.

Why Are Purple Foods Healthy?

The anthocyanins in purple foods are antioxidants that neutralize harmful molecules called free radicals. Free radicals are produced naturally in your body during cell metabolism, but they can also be absorbed through pollutants, tobacco smoke, alcohol, ultraviolet (UV) light from the sun, and certain chemicals.

If you lack enough antioxidants, your body can experience oxidative stress, in which the excess free radicals damage the cells in your body. That increases the risk of developing certain diseases, including cardiovascular disease, cancer, arthritis, emphysema, and Alzheimer’s disease, among others.

As plants that produce purple foods ripen, they make more anthocyanin, adding to the intensity of the color.
Purple foods can also contain antioxidants other than anthocyanin. They can be high in resveratrol. Research (mostly conducted on resveratrol supplements rather than food sources) shows it can reduce inflammation and lower blood sugar, blood pressure, and cholesterol. It may also help boost memory and slow the growth of some cancers.

Purple foods contain other important nutrients like fiber, vitamins, and minerals.

12 Purple Fruits and Vegetables

1. Blackberries
Blackberries are high in anthocyanins, which can boost the immune system, fight inflammation, and lower the risk of diseases like diabetes and cancer. Blackberries are a good source of vitamin C (an antioxidant) and fiber, which aids digestion.

One variety, evergreen blackberry, contains ellagic acid, which has antiviral and antibacterial properties. You may not find this variety in typical grocery stores, but you can look for it at farmers’ markets and specialty stores.

2. Plums
Plums are a good source of anthocyanins, which are the most active antioxidants in the fruit. Plums can reduce inflammation and may also help prevent allergic reactions. There are some indications that they may improve cognition (the process of acquiring and understanding knowledge) and memory loss, bone health, and lower the risk of heart disease, but the evidence is limited.

They are a good source of vitamin C. Plums also contain vitamins A and K, which may help regulate blood sugar levels.

3. Blueberries
Blueberries are one of the richest sources of anthocyanins among fruits you may find in the supermarket. Anthocyanin makes up over half of the polyphenol antioxidants in ripe blueberries. Blueberries may help reduce the risk of developing heart disease or type 2 diabetes and help with weight control and cognitive function.

Blueberries can help maintain healthy gut bacteria. They are a good source of fiber, vitamin C, and vitamin K.

4. Figs
Figs are technically flowers rather than fruits. Compared to red wine, figs have a higher level of antioxidants called phenolic compounds, which include anthocyanin. Some varieties, typically the darker-skinned figs, contain as much anthocyanin as blackberries and blueberries, two of the best sources of it.

Figs are also high in fiber and are a good source of important minerals, including potassium, calcium, sodium, magnesium, and phosphorus.

5. Grapes
Grapes are notably high in antioxidants. One study found that Concord and purple grapes have higher antioxidant concentrations than green grapes. Among purple and red grapes, the concentration of antioxidants, which are primarily anthocyanin, was in the skin rather than the pulp.

Both red and white grapes and the juice or wine made from them also contain high levels of resveratrol. Resveratrol has been studied as a potential agent against heart disease and neurological conditions like Parkinson’s disease and Alzheimer’s disease, but the data remain inconclusive.

Resveratrol has been found to have anticancer activity, including against breast cancer. However, it isn’t easy to manufacture it in a way that can be medically useful. It continues to be investigated as a potentially useful agent in the fight against some cancers.

6. Cherries
Cherries are good sources of antioxidants, and sweet cherries are higher in anthocyanins than tart cherries. Cherries are good sources of the antioxidant vitamin C. They contain tryptophan, which helps the body produce serotonin, which affects mood. Cherries also have melatonin, which has become a popular sleep aid.

One study showed that cherries in large quantities decreased signs of oxidative stress, lowered inflammation, reduced muscle soreness, and lowered blood pressure. There are also early indications that cherries may be beneficial for arthritis, diabetes, and managing cholesterol levels.

7. Purple Eggplant
Eggplant contains several antioxidants, including the anthocyanin nasunin found in eggplant skin. Other antioxidants in eggplant are lutein and zeaxanthin, which are important to eye health. One study showed that eggplant skin had cancer-fighting properties against stomach cancer, killing cancer cells but not normal cells.

Eggplant is also a good source of fiber and minerals, including copper, manganese, potassium, and thiamine. The inside of the eggplant is high in soluble fiber, which can help lower cholesterol and prevent blood sugar spikes. The skin is high in insoluble fiber, which can add bulk to the stool.

8. Purple or Red Cabbage
Purple or red cabbage tastes similar to green cabbage, but it has significantly more nutrients and compounds that can benefit health. One study found that the antioxidant capacity of red cabbage is 6 to eight times higher than that of green cabbage.

Purple cabbage also contains sulforaphane, a compound found in cruciferous vegetables that forms when cabbage is chopped or chewed. Sulforaphane is thought to have significant heart health and anticancer benefits.

Purple cabbage is also high in fiber and has important nutrients, including vitamin C and vitamin A (important for good vision and healthy teeth, skin, and bones}.

9. Beets
Beets get their color from a substance called betacyanin, one of a group of pigments known as betalains. Betacyanin has antioxidant properties and may also lower blood pressure because it contains nitrate. Your body converts nitrate into nitric oxide, which dilates blood vessels and causes blood pressure levels to drop. The nitrate may also alleviate muscle soreness and improve exercise ability.

Beets are high in fiber, folate, vitamin C, iron, potassium, and manganese, which have many benefits, including cardiovascular health and maintaining energy levels.

10. Red Onions
Onions are an excellent source of antioxidants. Red onions, in particular, get their color from anthocyanins. They also contain quercetin, a powerful antioxidant that could reduce allergic reactions by lowering the amount of histamine released by the cells.

Red onions are high in potassium, which is good for the heart, bones, and muscles. In addition to vitamin C, they contain folate (vitamin B9) and vitamin B6, which are important for healthy metabolism, red blood cell production, and nerve function.

11. Purple Cauliflower
Purple cauliflower is an excellent source of vitamin C. It is also high in anthocyanins, which give it its color. It has carotenoids, which are antioxidant pigments that may have anticancer effects and could reduce the risk of heart disease.

Cauliflower, even the white kind, contains iodole-3-carbinol (I3C), a compound that may prevent tumors and halt the growth of cancers, though its benefits have not been proven in humans.

Cauliflower contains glucosinolates, including sulforaphane, which break down when you chew and digest them into substances with cancer-fighting properties and have anti-inflammatory, antiviral, and antibacterial effects.

Like other cauliflower, purple cauliflower contains fiber, calcium, folate, potassium, and vitamin A.

12. Purple Sweet Potato
Purple sweet potatoes are a good source of beta-carotene, a carotenoid the body converts to vitamin A. It supports eye health, the immune system, and healthy skin.

Purple sweet potatoes are also high in anthocyanin, even comparable to blueberries. These anthocyanins include cyanidings and peonidin, which may help prevent damage from heavy metal exposure in foods like arsenic, cadmium, and mercury.