List of Purple Vegetables and Their Benefits
Why are some vegetables purple? The purple colour is caused by anthocyanins, which are pigments that protect plants against harmful conditions. They are similar to melanin, which protects our skin against UV light from the sun. What are these harmful conditions? Yes, they can be harmed by sunlight, but they can also be damaged by other environmental stressors such as cold, drought, and salt. In some cases, they can repel specific animals too (anthocyanins have a mildly bitter taste). On the other hand, the attractive colour of anthocyanins can attract pollinators, and their antioxidative properties can delay ageing and improve the chances of reproduction.
Anthocyanins are water-soluble pigments, various chemical compounds occurring as glycosides. In general, we are dealing with one or more of the anthocyanins known as cyanidin, delphinidin, malvidin, pelargonidin, peonidin, and petunidin. These differ in colour, which ranges from shades of orange and red to purple and blue, as well as their chemical properties. They all belong to a larger family of flavonoids and an even larger group of polyphenols, which also includes their antioxidant relatives found in dark chocolate and tea.
Why are we so excited by them? Anthocyanins prevent and even treat oxidative stress, which affects every living being. Oxidative stress is caused by oxygen entering the metabolic process and is unavoidable. However, we can significantly slow it down thanks to numerous anti-inflammatory compounds. Among the most important of these are anthocyanins, which are also among the most widely studied. They are widely used as natural food colourings, but to enjoy their health benefits, it is best to consume them in natural products where they are combined with other beneficial ingredients. We will provide a list of purple vegetables containing significant amounts of anthocyanins, along with information on other beneficial nutrients. Save this article because it may be very helpful, although it won't replace a doctor's advice!
Artichoke
Although artichokes are commonly considered vegetables, they are actually flowers. The edible part of this variety of thistle is the flower bud before it opens. Although most artichokes today are grown in California, they originally come from the Mediterranean.
Numerous studies have confirmed the health benefits of artichokes, including regulating blood pressure, improving digestion and liver function, and lowering blood sugar levels. The anthocyanins that give them their purple colour may even be used to prevent and treat cancer.
The most popular method of preparing artichokes is steaming.
Beetroot
Apart from antioxidants, beetroots are especially rich in nitrates, which enhance blood flow, relax blood vessels, and overall improve cardiovascular health. Beetroots also contain magnesium, manganese, potassium, and iron, minerals supporting bone density, heart health, and oxygen transport. They are rich in vitamins B9 (folate) and C. Beetroots are especially popular among recreational and professional athletes for their positive impact on stamina.
Beetroot can be eaten cooked, pickled, and raw. Leaves are edible as well.
Cabbage
All types of cabbage are good for digestion and heart health, and may also help to prevent cancer. Green cabbage is richer in vitamins B9 and K, while purple varieties generally contain more vitamins A and C, and purple cabbage is a better source of iron, manganese, and potassium. It contains up to four times more antioxidants.
When purple cabbage is eaten raw or slightly cooked, the majority of the beneficial nutrients are preserved. Excessive consumption of raw cabbage can lead to thyroid problems.
Carrot
Most of us are used to orange carrots, but this popular vegetable was originally purple or white (with a slight yellowish hue). In the 17th century, Dutch farmers crossed white and purple varieties to create a less bitter variety, which became popular due to its taste rather than, as is often claimed, in honour of the House of Orange, the name given to the Dutch royal family. All types of carrots are packed with vitamins and minerals, and the darker varieties are the richest in antioxidants.
Carrots are edible boiled, cooked, juiced, fried, pickled, raw, and roasted.
Cauliflower
Cauliflower is another nutrient-rich, low-calorie vegetable. As well as containing high levels of vitamins, minerals, and fibre, it is notable for its sulforaphane and glucosinolates, which are antioxidants with an anti-inflammatory effect. As you probably know, inflammation accelerates or even causes a number of diseases, including cardiovascular disease and cancer, which are the leading causes of death. The purple variety reduces the risk of chronic diseases and improves immunity. But is purple cauliflower natural? Yes, it's natural, just one of the wide varieties with different levels of anthocyanins.
The entire cauliflower is edible (woody and damaged parts should be removed), and it can be eaten boiled, roasted, raw, steamed, or stir-fried. It's also an interesting alternative to grain, with the possibility of being used instead of rice or pizza dough.
Eggplant
While purple is the most common color of the eggplant (several shades of purple have aubergine or eggplant in their names), they also come in other colors: white, yellow, orange, green, blue, and even black, including striped eggplants, not to mention their numerous variations in shapes and sizes. Like most vegetables, it supports digestion and heart health, regulates blood cholesterol and sugar, and also helps keep weight low. The anthocyanins are concentrated in the skin (obviously), so this is the most precious part of the eggplant as another source of antioxidants.
Eggplants can be used as they are (raw eggplants should be eaten in moderation), or in various dishes, sliced like onions, grilled, sauteed, steamed, etc. It can also be stuffed like paprika.
Kohlrabi
What is purple kohlrabi, you may ask? Sometimes called cabbage turnip or German turnip, it's a relative to broccoli, cabbage, and cauliflower, which already guarantees numerous health benefits. Especially, the skin is rich in anthocyanins and other antioxidants, including vitamin C. Yet, the thicker part of the skin should be peeled off before eating (boiled, raw, roasted, sauteed, ...), so we need to use it when it's not fully grown-up, and peel off just the right amount.
Bonus: Purple kohlrabi leaves are edible, too. They can be used raw or cooked, just like most other popular leafy vegetables.
Onion
Onions have long been known for their health benefits, but scientists continue to find new ones on a regular basis. Heart protection, blood sugar regulation, improved bone density, and other benefits common to many vegetables are further enhanced by compounds with anti-inflammatory (possible anti-cancer) and anti-microbial properties. They contain at least 17 flavonoids with antioxidative properties, and anthocyanins (more purple, more anthocyanins) are only one of them!
An onion can be prepared in various ways. As a prebiotic, it should be our regular guest at the table.
Pea
Purple hull peas are particularly rich in polyphenols with high antioxidative properties. Add calcium, dietary fiber, folate, iron, and potassium, and you already have a superfood, which is even healthier when paired with traditional accompaniments for legumes like basil, coriander, cinnamon, cumin, dill, garlic, ginger, onions, sage, and turmeric. Pea pods can be eaten blanched, boiled, braised, raw, and steamed.
By the way, young pea leaves are also edible and can be eaten lightly steamed, similar to spinach.
Pepper
Are there purple peppers? But of course! They are packed with nutrients that benefit the blood, from preventing and overcoming anaemia to regulating the heartbeat, aiding blood clotting, and reducing the risk of arterial inflammation. Eating peppers, especially those with intense colours, can prevent and treat numerous skin conditions, including acne, improve nail health, and prevent premature ageing. Most of the anthocyanins in peppers belong to the delphinidin family and are found in the highest concentrations in fruits just before they mature.
Peppers can be prepared and consumed in a number of ways: grilled, raw, roasted, and sauteed. They can also be pickled and dried.
Sweet Potato
Sweet potatoes are a good source of vitamins A (in the form of its precursor, beta-carotene), B6 (pyridoxine), and C, as well as the minerals copper, potassium, and manganese. Orange and purple varieties are also full of antioxidants. Sweet potatoes are generally beneficial for good vision, diabetes management, and cardiovascular health.
Sweet potatoes can be eaten baked, boiled, fried, grilled, roasted, pureed, and whipped.
Tomato
Tomatoes are another superfood rich in vitamins A (as beta-carotene), B9 (folate), C, and K. Among the minerals, potassium stands out, but we can also mention at least magnesium and phosphorus. The true star, however, is lycopene, an antioxidant linked to numerous health benefits, including reducing the risk of heart disease and cancer. Purple tomatoes are especially high in anthocyanins, powerful antioxidants about which we have already said so many good words.
Tomatoes can be enjoyed baked, cooked, fresh, juiced, pickled, roasted, and stewed.
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