Are You Getting Enough Purple Fruits and Vegetables?

When you ponder the world of vegetables, do you only think green? If so, you're missing out on a group of fruits and vegetables that Americans get far too little of, the purple ones. Purple fruits and vegetables contain a variety of phytochemicals important to health that are lacking in green, yellow and orange fruits and vegetables that so many people put on their plates.

Here's an even better reason to add purple fruit and vegetables to your diet. According to a study known as the NHANES analysis, people who eat purple vegetables have a reduced risk of heart disease, diabetes, and metabolic syndrome, a common metabolic disorder that's a precursor to Type 2 diabetes. The NHANES analysis also showed that purple fruit and vegetable eaters have lower blood pressures and smaller waist circumferences.

Theses seem to be some compelling reasons to add more purple fruit and vegetables to your diet. Now, which ones should you add?

Purple fruits and vegetables: Red cabbage

Red cabbage is a rich source of two types of phytochemicals thought to play a role in preventing certain types of cancer, particularly breast cancer. These chemicals known as indoles and sulforaphane help the body to detoxify and break down estrogen so it's excreted and is less likely to stimulate breast tissue to develop into a cancer. It's also an excellent source of vitamins A, C, and K. The best way to prepare red cabbage to preserve its vitamins and phytochemicals is to lightly steam it or eat it raw.

Purple fruits and vegetables: Grapes

Grapes are a rich source of flavonoids, powerful antioxidants that help to prevent free radical damage to the cells of the body. This may help to reduce the incidence of certain types of cancer as well as offset some of the effects of aging. Regular consumption of red wine appears to raise HDL (the good cholesterol component) and may protect against heart disease. This effect isn't seen with white wine so it appears it's the presence of the unique flavonoids in the grapes that account for the positive benefits.

Purple fruits and vegetables: Blackberries

Blackberries are a healthy source of a group of flavonoids known as anthocyanins. These purple plant pigments give blackberries their rich, deep purple coloration and also appear to play a role in counteracting DNA damage that could lead to cancer as well as reducing inflammation in the body. Studies are currently underway looking at the role anthocyanins may play in preventing human cancers.

Although you can't go wrong with these three purple fruits and vegetables, to get more purple, you can also choose from eggplant, plums, cranberries, and beets or try something more exotic like purple cauliflower. The purple pigment that gives these fruits and veggies their brilliant color just may do some good things for your body and your taste buds.