How to Choose Vitamin Rich Blue/Purple Vegetables
Most people are aware that they are supposed to eat five servings of fruits and vegetables each day. However, many do not know that to receive the optimal health benefits from doing this; they must incorporate all varieties of fruits and vegetables into their diet. The “5+ a Day, The Color Way” program was created in order to help consumers remember the importance of choosing fruits and vegetables of all different colors in order to receive all the nutrients necessary for optimal health. The following steps were designed with blue and purple fruits and vegetables in mind.
Instructions
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Learn about the benefits that blue / purple fruits and vegetables have to offer. Blue / purple fruits and vegetables contain phytochemicals which help to fight diseases and maintain good health. Research suggests that some fruits, such blueberries, may help prevent the affects of aging.
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Choose those that will be the most beneficial to your personal health / lifestyle. The best source of Anthocyanins--a chemical that has potential health affects against cancer, aging and neurological disease, inflammation, diabetes and bacterial infections--are: blueberries, blackberries, elderberries, purple grapes and black currents. Blue / purple fruits and vegetables that offer the best source of Phenolics— an antioxidant that may help with cholesterol problems-- are: eggplants, raisins, and plums.
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Incorporate them into your daily diet. Use fresh or frozen as snacks, or toss them into your cereal. When purchasing produce such as this, be sure to keep them at the front of your refrigerator or in a place that they will be easily seen, so you are consistently reminded to eat them.
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Tips & Warnings
Remember that a healthy diet includes a mix of all 5 colors.
The National Cancer Institute encourages all Americans to eat 5-9 servings of vegetables and fruits per day.
Remember that fruits and vegetables lose some of their nutrients when frozen or cooked, while you can obtain fresh berries year round at most markets, the summer is considered "berry season" and thus, when these fruits are at their peak.
