15 Delicious Blue Fruits & Vegetables

Move over, oranges—it's time to give blue fruits and vegetables their well-deserved moment in the spotlight. While blue fruits are not as popular as their red or green counterparts, they offer a world of flavor and nutrition.

These colorful foods get their blue hues from blue anthocyanins. Anthocyanins are water-soluble vacuolar pigments that may appear blue, purple, or red depending on the pH level.

These flavonoids have been shown to offer numerous health benefits, including reducing inflammation, boosting brain function, and protecting against heart disease. Not to mention, blue fruits are simply delicious.

Here are 15 of the best blue fruits and vegetables to add to your diet.

Why you need to eat more blue?

Incorporating more blue fruits and vegetables into your diet can bring a range of benefits to your overall health. These vibrant-hued foods, such as blueberries, blackberries, and purple sweet potatoes, are packed with antioxidants that help protect the body from oxidative stress and inflammation. Blue fruits and vegetables are also often rich in vitamins, minerals, and fiber, promoting good digestion and supporting a healthy immune system.

Furthermore, they offer unique phytochemicals, like anthocyanins, which have been linked to potential benefits such as improved cognitive function and reduced risk of chronic diseases like heart disease and certain types of cancer. Including a variety of blue produce in your meals not only adds visual appeal but also adds a delicious and nutritious component to your diet, contributing to your overall well-being

Blueberries

Blueberries are one of the most popular and well-studied types of berries. These tiny berries pack a serious nutritional punch. Blueberries have long been heralded as a superfood due to their high levels of antioxidants and other nutrients.

One cup of blueberries packs in 24% of your daily recommended intake of Vitamin C, and they're high in fiber, manganese, and Vitamin K.

In addition, Blueberries are also a good source of fiber, vitamins A and C, and potassium. Eating blueberries regularly has been linked to lower risks of heart disease and cancer. [1]

Blueberries are not only a delicious and healthy fruit, but they also make a beautiful topping for cheesecake. If you're looking for a way to add some color to your dessert, blueberries are a perfect choice.

Did you know?

Red fruits []link] like strawberries and cherries get their vibrant color from natural pigments called anthocyanins, which have antioxidant properties and may help improve heart health and brain function.

Blackberries

Blackberries are another type of small berry that's rich in nutrients.

Like blueberries, they're a good source of fiber, vitamins A and C, and potassium.

Blackberries pack a whopping 50% more of the immune-boosting nutrient than their citrus cousins and plenty of other antioxidants that can help protect cells from damage. 

Blackberries' unique mix of fiber and water makes them a top-notch choice for keeping things moving smoothly through your digestive system. And if you're watching your weight, you'll be happy to know that blackberries have one of the lowest-calorie counts of any fruit—just 62 calories per cup. 

So whether you enjoy them fresh, frozen, or in a smoothie, make sure to add blackberries to your shopping list—your body will thank you! 

Elderberries

Elderberries have been used medicinally for centuries, and with good reason—these tiny fruits pack a big punch when it comes to health. Elderberries are rich in anthocyanins, flavonoids, and powerful antioxidants that can help reduce inflammation and boost the immune system. 

They're also an excellent source of fiber, vitamins A and C, and potassium. These nutrients work together to boost the immune system, protect against cellular damage, and reduce inflammation.

In addition to their impressive health benefits, elderberries are also relatively easy to find.

Whether you add them to your breakfast bowl or bake them into a pie, elderberries will add a burst of flavor to your meal.

Concord grapes

Concord grapes are a type of grape native to the northeastern United States. They are generally small and dark blue, with a thick skin and a slightly tart flavor.

Concord grapes may be small, but they pack a big nutritional punch. These sweet little berries are an excellent source of vitamins K and C and manganese. They're also packed with lots of fiber, which can promote digestive health and help you feel fuller after eating.

They contain resveratrol, a compound that has been linked to a variety of health benefits, including reduced inflammation and improved blood sugar control.

Black currants

Black currants are a type of berry native to Europe and Asia. The berries are small and dark-colored, with a tart flavor.

Black currants are high in vitamins C and K and contain antioxidants and anthocyanins. Black currants can be eaten raw or used to make jams, jellies, and pies.

They can also be used as a natural dye for fabrics. They contain lots of vitamins C and K and anthocyanins, potent antioxidants that give these berries their deep color.

Blue corn

If you're a fan of tortilla chips, you've probably eaten blue corn before - although you might not have realized it. This corn is actually the main ingredient in blue tortillas.

Blue corn is a type of maize with a deep blue hue, and it's becoming increasingly popular as a food ingredient. It's shown to have several health benefits, including improved digestion and cardiovascular health. Blue corn chips are generally healthier than their traditional counterparts because they contain less fat and sodium.

Did you know?

Maintaining a proper diet rich in whole grains, fruits, and vegetables can help reduce anxiety. Foods like salmon, spinach, and blueberries contain nutrients that promote brain health and support the production of feel-good neurotransmitters like serotonin.

Blue potatoes

Blue potatoes, also known as Peruvian Blue Potatoes, have a deep blue or purple skin and flesh. They're native to Peru and becoming increasingly popular in the United States.

Blue potatoes aren't just a pretty face - they're also packed with nutrients! These unique spuds are rich in anthocyanins, which are potent antioxidants that can help to protect against heart disease and cancer. In addition, blue potatoes contain more vitamin C than their white or yellow counterparts.

So they're not only a lovely accent to any plate, but they're also healthy!

Blue tomatoes

It's not just the traditional red tomato you see at the grocery store. Blue tomatoes are a thing, and they're pretty darn cool.

Blue tomatoes have been shown to improve heart health, cognitive function, and blood sugar control. They are also a good source of vitamins A and C, potassium, and fiber. You can read more about their health benefits. [2]

In addition to their nutritional value, blue tomatoes also have a delicious flavor that is slightly sweeter than traditional red varieties.

Blue tomatoes are a superb option whether you're searching for a nutritious supplement to your diet or simply want to add some aesthetic flair to your dish. To preserve the freshness of your blue tomatoes, it's best to store them at room temperature. You can also can them in a Mason jar for long-term storage, we would suggest KAMOTA Mason Jars 16 OZ With Regular Lids and Bands.

Blue carrots

Blue carrots are not a naturally occurring carrot color like orange, red, yellow, or white. Blue carrots are created through human intervention, usually by adding anthocyanin pigments to white or orange carrots.

Anthocyanins create a striking blue color that is both eye-catching and nutritionally dense. In addition to their vibrant color, blue carrots are an excellent source of carotenoids, which are beneficial for eye health, and they contain high levels of antioxidants. Blue carrots are a welcome addition to any diet and can be enjoyed in various ways. [3]

Damson plums

Damson plums are a type of fruit closely related to the apricot. These little blue powerhouses are low in calories but high in nutrients, making them an excellent addition to any diet.

Damson plums are packed with antioxidants and phytonutrients that can help reduce the risk of heart disease and cancer and improve brain function and memory. For anyone who enjoys baking, damson plums are a must-have ingredient. These small tart plums have deep purple skin and firm flesh, making them ideal for pies, tarts, and jam.

However, damson plums are not just for cooking - they can also be eaten fresh.

Blue sausage fruit

The blue sausage fruit is an exotic-looking fruit native to the deserts of Mexico and the southwestern United States.

The fruit gets its name from its distinctive shape and color, which resemble a sausage. It has a unique appearance, with deep blue skin and white flesh.

Blue sausage fruit is often used in desserts or eaten on its own as a refreshing treat. It is also occasionally used as an ingredient in drinks or as a decoration for food. While the exact nutritional content of blue sausage fruit varies depending on the variety, it generally contains high levels of vitamins A and C and fiber and antioxidants.

Honeyberry

Honeyberries are a type of edible berry that grows on a shrub. It is native to Asia and Europe and has been introduced to North America in recent years. 

Also known as haskap berries, these little fruits are packed with nutrients and offer a range of health benefits. 

Honeyberries are high in fiber and antioxidants, making them suitable for digestive and heart health. They also contain vitamins C and E, which can help to boost the immune system. What's more, honeyberries are thought to have anti-inflammatory properties and may even help to protect against cancer.

Bilberry

Bilberries are a type of small, dark blue fruits that are closely related to blueberries. These berries are often used in pies and jams, but they can also be eaten fresh.

Bilberries are an excellent source of vitamins A and C and manganese and fiber. They also contain anthocyanins, which are potent antioxidants. Numerous studies have shown that bilberries can have several health benefits. For example, they have been shown to improve vision, lower cholesterol levels, and prevent urinary tract infections.

Bilberries can also help to improve cognitive function and protect against cognitive decline.

Fun fact

Elderberries, known for their health benefits, were traditionally used to make wine and were believed to improve memory and mood, offering a potential source of joy for parents coping with mental illness.

Blue marble fruit

Blue marble fruit is a type of grape prized for its unique color and sweetness. The skin of the blue marble grape is a deep blue, and the flesh is light green.

These grapes are typically small in size and have a mild flavor with hints of citrus.

This variety of grapes has a number of potential health benefits, including being a good source of antioxidants and having anti-inflammatory properties. Blue marble grapes can be eaten fresh or used in various recipes, such as jams, jellies, and pies.

Blue jarrahdale pumpkin

The Blue Jarrahdale pumpkin is an heirloom variety of squash with stunning blue skin. This sweet-tasting vegetable can be used in a wide variety of sweet and savory dishes. What’s more, it’s packed with health benefits. Pumpkins are a good source of vitamin A, which is important for vision and bone health. They also contain carotenoids, antioxidants linked to better brain health.

If you’re looking for totally natural blue food to add to your next meal, give Blue Jarrahdale pumpkin a try.

Conclusion

Blue fruits and vegetables are a powerhouse of nutrients and antioxidants. Packed with vitamins, minerals, and antioxidants, blue fruits and vegetables offer a host of health benefits. Among others, they help lower the risk of diseases, improve cognitive function, and promote heart health. So be sure to add plenty of them to your diet.

However, it is best to try and consume them fresh.

Whether you're looking to add a pop of color to your plate or boost your health, blue fruits and vegetables are a great choice. So, next time you're at the grocery store, pick up some blueberries, blackberries, or eggplants and enjoy!

What's your favorite blue fruit or vegetable?

FAQs

1. National Library Of Medicine: Blueberries And Cardiovascular Disease Prevention
2. National Library Of Medicine: Anthocyanins from Purple Tomatoes as Novel Antioxidants
3. NIH: Health Benefits of Polyphenols and Carotenoids in Age-Related Eye Diseases

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