Eat The Rainbow - Blue

By:
Kristine Burke
Date:
July 16, 2021

Blue is such a unique color in the food world, but when it's blue it's extra rich in antioxidants and nutritional value! We'll look at a couple of blue, blue/green foods that top the charts in health benefits and are delicious even just to snack on. "One study found that Americans who eat purple and/or blue fruits and veggies had smaller waistlines, lower blood pressure and reduced markers of inflammation compared to those who didn't eat purple/blue foods." 5

Benefits of naturally blue foods:

  • High In Antioxidants
  • Improves Brain Health
  • Immunity Booster
  • Lessen Stress

1. Blueberries -

Blueberries are nutrient packed, tasty little gems. "They’re low in calories, high in fiber, and loaded with essential micronutrients, such as manganese and vitamins C and K...These delicious berries are also high in anthocyanins...Additionally, research indicates that diets high in anthocyanins from blueberries and other fruits and vegetables may help prevent chronic illnesses, such as heart disease, type 2 diabetes, cancer, and brain conditions like Alzheimer’s." 1

2. Nori-

"Nori offers one of the broadest range of nutrients of any food, including many found in human blood! Because the chemical composition of seaweed is so close to human blood plasma, they are excellent at regulating and purifying our blood...Nori is packed full of vitamins too. It offers vitamins A, B, C, D, E and K, as well as niacin, folic acid and taurine." 2

3. Wakame -

"Wakame is a highly nutritious, edible seaweed that can add a range of vitamins and minerals to your diet for a low number of calories...It’s also been associated with various health benefits, including lower cholesterol levels, decreased blood pressure, enhanced weight loss and reduced blood sugar." 3 It is important to note that some wakame contains high amounts of sodium which can increase blood pressure. So its wise to eat sparingly but has benefits when enjoyed in moderation.  

4. Elderberries -

Elderberries "are packed with antioxidants and vitamins that may boost your immune system. They could help tame inflammation, lessen stress, and help protect your heart, too." 4 Elderberry are commonly used to prevent or ease cold and flu symptoms. But they've also been used for treatment for constipation, join and muscle pain.

5. Concord Grapes -

Known for having similar benefits to the resveratrol found in wine, Concord grapes are also known for fighting free radicals, relaxing your arteries, improving brain health, and boosting immunity. A easy snack to eat on-the-go with excellent nutrients packed in each bite!

Blue is an easy color to supplement into meals. Like frozen blueberries into smoothies, or a side of Concord grapes. Remember, we're trying to create a beautiful array of color on our plates for each meal. The more diversity, the more nutrients we're getting.



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