Food isn’t one of the first things that comes to mind when you think about the color blue. Even though blue is a tricky color to get on your plate, you should know that blue-colored foods exist, and most of them are highly nutritious. Natural blue foods are rich in anthocyanins, a group of polyphenols that offer several health benefits. Here are 5 blue color foods with powerful health benefits.
Blueberries are not just tasty. They also come packed with several vital nutrients. These fruits are also low in calories and high in fiber and anthocyanins. Their high anthocyanin content means that these delicious berries can help protect your cell from unstable molecules. A study found that antioxidants in 2 cups of blueberries immediately protect your DNA from radical damage.
Additionally, anthocyanin in blueberries and other fruits and vegetables may protect you from chronic illnesses such as heart disease, type 2 diabetes, and Alzheimer’s. Blueberries also contain iron and zinc, which are crucial for maintaining healthy bones.
Add blueberries to top waffles, yogurts, or pancakes. You can also blend them into a smoothie or fit them into sweet bread and muffins.
There is one blue lobster for every 2 million red lobster, packed with a high amount of nutrients and tastiness. Blue lobster is a rich source of several vital nutrients such as copper, zinc, phosphorus, vitamin B12, magnesium, vitamin E, and selenium. The selenium functions as an antioxidant, helping the thyroid absorb and metabolize hormones and prevent diseases.
Lobsters can also reduce your risk of anemia, a condition where you don’t have enough red blood cells or the cells do not function properly. The copper in these crustaceans combines with iron to form red blood cells. A report has also shown that the omega-3 fatty acids in lobsters can decrease depression and aggression in adults.
You can make lobsters your primary source of protein in a meal. Add them to pasta and rice dishes or mince them to top salads. Lobsters are best eaten mildly boiled as overcooking may cause them to be tough and tasteless.
Borage, also known as starflower, is a Mediterranean plant that appears blue in most cases. Apart from adding color to your plate, this plant has long been lauded for its health-promoting properties. Borage is rich in gamma linoleic acid (GLA), an omega-6-fatty acid that decreases inflammation. A study found reduced symptoms of rheumatoid arthritis, an inflammatory disorder, among people that consumed borage.
Fresh borage herb is packed with vitamin C, providing 60% of your recommended daily allowance. Vitamin C serves as a powerful natural antioxidant, dispelling harmful free radicals from your body. Starflower also has a high level of vitamin A which has antioxidant properties and is essential for vision.
Both the leaves and flowers of borage are edible, so you can use them in various savory recipes. You may also eat them fresh by adding them to your green salads, cheese, or yogurts for garnish.
Blue tomatoes are a healthier version of the common red tomatoes. These fruits are rich in anthocyanins, which give them their blue tint. Several studies indicate that foods rich in anthocyanin may reduce inflammation and protect you against diseases. Their high anthocyanin content makes blue tomatoes beneficial for eye and brain health.
Blue tomatoes also pack other potent antioxidant compounds such as lycopene, vitamin C and A. A Lycopene-rich diet can reduce the risk of heart diseases, prostate cancer, and stroke. Their high antioxidant content also means that these fruits may reduce inflammation and boost immunity.
Every variety of tomato has a different profile, giving it a unique flavor. Eating raw blue tomato is the best way to enjoy the fruit. You can also include it in your sandwich or make a tomato pie.
If you’re a fan of corn, you should try out the blue variety of the plant. Blue corn is a nutritious variety of corn that originates from Mexico. Unlike its yellow counterpart, this version is easier to digest as it contains less indigestible starch. Also, it has about 20% more protein and less starch, reducing the risk of sugar spikes in people with diabetes.
Blue corn comes with anthocyanins which contain antioxidants with anti-inflammatory properties. These antioxidants aid the body in fighting inflammatory cardiac and metabolic diseases. Blue corn is also a great source of calcium and potassium, which have beneficial effects against hypertension.
You can add blue corn to your soup to enhance the soup’s taste and enjoy its nutritional benefits. You may also make corn relish to serve as a side dish or combine it with other vegetables.
In conclusion, blue-colored foods offer many nutritional benefits beyond their fantastic taste. Although these foods are not common, they can significantly enhance your diet when they are naturally occurring. Eat more blue fruits and veggies today for better brain and vision health.