Nutrition
The Surprising Health Benefits Of Purple And Black Vegetables
Image courtesy of GMVozd/Getty Images
Nutrition
The Surprising Health Benefits Of Purple And Black Vegetables
Purple potatoes, black carrots, red cabbage—these colourful veggies are more than just a pretty addition to your spring dinner table.
With gut health continuing to be a focal point in the wellness world, it’s no surprise that researchers are honing in on ways to strengthen it. Right now, the unlikely star is the purple potato.
This veggie gets its dark hue from anthocyanin, a pigment that can be pink, blue, or purple. Anthocyanins, part of a group of compounds called polyphenols, are found in plant foods like green tea and blueberries and are known to be high in anti-inflammatory properties.
While inflammation in the body can be caused by almost anything—even something as small as nicking your finger—the small-but-mighty, antioxidant-packed anthocyanin works to fight it.
“Antioxidants neutralize or act against free radicals that are detrimental to our health,” says Dr. Cao, a food biochemist and senior research scientist with Agriculture and Agri-Food Canada.
Free radicals are unstable molecules in the body that can break down our internal defence systems, lead to chronic diseases like cancer and cardiovascular disease, and disrupt our gut health.
Boosting your anthocyanin intake with low-cost vegetables like purple potatoes has been found to counteract free radicals and strengthen your gut’s microbiome.
What are the health benefits of black and purple foods?
Although all fruits and vegetables have nutritional merits, purple and black foods get an extra edge from the anthocyanin content. “The darker the pigment, the higher the antioxidant and anti-inflammatory activities,” says Dr. Cao.
Anthocyanins not only counteract free radicals but they’re also classified as prebiotics. That said, “these are food components, not drugs,” says Dr. Cao. “The best approach is to incorporate them into our diet as a preventative means.”
According to his research, regular intake of foods containing anthocyanin reduces blood glucose and weight and protects the intestine against leaky gut syndrome. “It has a positive effect on the microbial composition of our gut, leading to improved immune response and reduced metabolic syndromes,” he says.
A number of household staples contain anthocyanin, including:
- Purple potatoes
- Black carrots
- Blueberries
- Strawberries
- Red cabbage
- Red onion
- Red apples
Potatoes and carrots are a particularly economical way to boost your intake. “Not everyone can afford to have the right amount of blueberries every day, but you can have potatoes,” says Dr. Cao.
While there is no recommended daily dose of the pigment, animal research models show that the lowest effective amount is equivalent to 75 grams—about half a cup—of purple potatoes per day. To get the most nutrients out of it and reduce the loss of pigment while cooking, consider steaming or baking your potatoes.
Do all black and purple foods contain anthocyanin?
While beets, dragonfruit, and even black quinoa all have a signature vibrant hue, it’s not the result of anthocyanins. These foods get their colour from betalain, another type of pigment.
“Chemistry-wise it’s different, but it still has good health benefits,” says Dr. Cao. Foods with betalain contain high antioxidant and anti-inflammatory properties that also protect against free radicals and boost gut health.
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