7 Delicious Blue Fruits with Powerful Health Benefits
By Makayla Meixner
Blue fruits get their vibrant color from beneficial plant compounds called polyphenols.
In particular, they're high in anthocyanins, which is a group of polyphenols that give off blue hues (1Trusted Source).
However, these compounds provide more than just color.
Research suggests that diets high in anthocyanins may promote heart health and reduce your risk of obesity, type 2 diabetes, certain cancers, and other diseases (2Trusted Source).
Here are 7 delicious blue fruits with powerful health benefits.
Blueberries are tasty and packed with nutrients.
These delicious berries are also high in anthocyanins, which are potent antioxidants that help defend your cells against harm from unstable molecules called free radicals (4Trusted Source, 5Trusted Source, 6Trusted Source).
According to one study in 10 healthy men, the antioxidants provided in about 2 cups (300 grams) of blueberries may immediately protect your DNA against free radical damage (7Trusted Source).
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 (8Trusted Source, 9Trusted Source, 10Trusted Source).
Blueberries are rich in essential nutrients and antioxidants, which play a role in preventing cell damage and may reduce chronic disease risk.
Blackberries are sweet and nutritious dark-blue berries that offer several health benefits.
A single cup (144 grams) of blackberries packs nearly 8 grams of fiber, 40% of the recommended Daily Value (DV) for manganese, and 34% of the DV for vitamin C (11).
The same serving also provides 24% of the DV for vitamin K, making blackberries one of the richest fruit sources of this essential nutrient (11).
Though the relationship between vitamin K and bone health is still being researched, scientists believe that a lack of vitamin K may contribute to osteoporosis, a condition in which your bones become weak and fragile (13Trusted Source).
While leafy green vegetables are highest in vitamin K, a select few fruits, such as blackberries, blueberries, and prunes, also contain ample amounts to help you meet your daily needs (3, 11, 14Trusted Source, 15).
Blackberries are loaded with fiber, manganese, and vitamin C. They're also one of the few fruits that are high in vitamin K, which plays an essential role in blood clotting and bone health.
This blue-purple fruit may help defend against the cold and flu by boosting your immune system. It's also been shown to help people recover from these illnesses faster (18Trusted Source).
Research suggests that the beneficial plant compounds in elderberries may activate healthy immune cells that help fight off cold and flu viruses (19Trusted Source).
What's more, test-tube studies indicate that concentrated elderberry extracts may fight the flu virus and prevent it from infecting cells, though this is still under investigation (20, 21Trusted Source).
In one 5-day study, taking 4 tablespoons (60 ml) of a concentrated elderberry syrup daily helped people with the flu recover an average of 4 days quicker than those who did not take the supplement (22Trusted Source).
These berries are also high in vitamins C and B6, two nutrients known to promote a healthy immune system. Just 1 cup (145 grams) of elderberries provides 58% and 20% of the DVs for vitamins C and B6, respectively (23Trusted Source, 24Trusted Source, 25).
Keep in mind that it may be best to eat these berries cooked. Raw elderberries may cause an upset stomach, particularly if eaten unripe (26).
Elderberries are a nutritious purple-blue berry popularly used as a natural remedy for cold and flu symptoms.
4. Concord Grapes
Concord grapes are a healthy, purple-blue fruit that can be eaten fresh or used to make wine, juices, and jams.
Though more research is needed, some studies show that Concord grapes and their juice may boost your immune system (28Trusted Source).
For example, one 9-week study that had people drink 1.5 cups (360 ml) of Concord grape juice daily observed increases in beneficial immune cell counts and blood antioxidant levels, compared with a placebo group (29Trusted Source).
Additionally, several smaller studies suggest that drinking Concord grape juice daily may boost memory, mood, and brain health (30Trusted Source, 31Trusted Source, 32Trusted Source, 33Trusted Source).
Purple-blue Concord grapes may boost immunity, mood, and brain health, though more studies are needed to confirm this.
5. Black Currants
Black currants are very tart berries with a deep, bluish-purple hue.
They can be eaten fresh, dried, or in jams and juices. You may also find them in dietary supplements.
Black currants are especially high in vitamin C, which is a well-known and potent antioxidant.
A single cup (112 grams) of fresh blackcurrant supplies more than two times the DV for this vitamin (34).
As an antioxidant, vitamin C helps protect against cellular damage and chronic disease. In fact, some population studies note that diets rich in this nutrient may offer significant protection against heart disease (35Trusted Source).
Blackcurrants are packed with vitamin C, a potent antioxidant that plays a vital role in your immune system and helps maintain healthy skin, bones, and teeth.
6. Damson Plums
They're high in fiber, with 1/2 cup (82 grams) packing an impressive 6 grams of this nutrient (15).
Plums also contain certain plant compounds and a type of sugar alcohol called sorbitol, which may help loosen your stools and promote more frequent bowel movements as well (42Trusted Source).
Prunes made from damson plums supply fiber, beneficial plant compounds, and the sugar sorbitol — all of which may help relieve constipation.
7. Blue Tomatoes
Blue tomatoes, also known as purple or Indigo Rose tomatoes, are grown to be high in anthocyanins (43Trusted Source).
Their high anthocyanin content gives off a purple-blue tint (44Trusted Source).
Several studies suggest that diets high in anthocyanin-rich foods may reduce inflammation, protect against heart disease, and promote eye and brain health (45Trusted Source, 46Trusted Source, 47Trusted Source, 48Trusted Source, 49Trusted Source, 50Trusted Source).
Blue tomatoes are grown to be rich in anthocyanins while retaining high amounts of other beneficial plant compounds that have been associated with a reduced risk of heart disease, stroke, and prostate cancer.
The Bottom Line
Aside from their delicious taste, blue fruits offer a wide array of health benefits.
They're nutrient-dense sources of powerful antioxidants, including vitamin C and beneficial plant compounds called anthocyanins.
To boost your health, eating a variety of blue fruits regularly may be worthwhile.
Reposted with permission from our media associate Healthline.
EcoWatch Daily Newsletter
Atmospheric researchers have pinpointed the spot on Earth with the cleanest air. It's not in the midst of a remote jungle, nor on a deserted tropical island. Instead, the cleanest air in the world is in the air above the frigid Southern Ocean surrounding Antarctica, as CNN reported.
- Greenhouse Gas Emissions Set for Record Decline Due to ... ›
- Coronavirus Shutdowns Causing Huge Drops in Traffic, Air Pollution ... ›
- Blowing the Cover off the 'Cleanest Air' Illusion of the Trump ... ›
Satellite data collated for the World Resources Institute (WRI) showed primal rainforest was lost across 38,000 square kilometers (14,500 square miles) globally — ruining habitats and releasing carbon once locked in wood into the atmosphere.
Bolivia Has 80% Higher Loss<p>In its Global Forest Watch report, the WRI highlighted Bolivia, saying its removal of primary forest and surrounding woodlands — to produce soy and range cattle in 2019 — had been 80% higher than any of its previous years on record.</p><p>"Its highly biodiverse Chiquitano Dry Forest was particularly affected, with reports that nearly 12% of it burned," said the study.</p><p>Other countries with severe losses had been Peru, Malaysia and Colombia, followed by Laos, Mexico and Cambodia — from 1,620 square kilometers and 800 square kilometers in primal forest lost.</p><p><strong>Indigenous Rights Protect Forests Too</strong></p><p>WRI's Seymour said a "mounting body of evidence" suggested that legal recognition of indigenous land rights "provides greater forest protection:</p><p>"We know that deforestation is lower in indigenous territories," Seymour said.</p>
Pandemic Weakens Enforcement<p>The current Covid-19 pandemic had changed dynamics, said Weisse, weakening enforcement of forest-protection laws and leaving rural families desperate to feed themselves back home after losing jobs in cities.</p><p>In April, scientists grouped within the Global Carbon Project estimated that coronavirus-induced economic slowdowns would trim carbon dioxide emissions by more than 5% year-on-year.</p><p>It was "something not seen since the end of World War Two," said project chair Rob Jackson, professor of Earth system science at Stanford University, California.</p><p><span></span>But, recalling the aftermath of the 2008-2009 global financial crisis, climate scientist Corinne Le Quéré at England's University of East Anglia, forecast in April that emissions were likely to rebound if structural changes were not instituted.</p>
Glasgow's COP26 Postponed<p>Last week, host Britain confirmed that UN climate talks due in Glasgow, known as COP26, had been postponed a year until between November 1 and 12 2021.</p><p>Experts involved in those long-running negotiations insist that global emissions must start dropping this year to avoid irreversible impacts, including polar melts, record hot weather, rogue storms, and ocean level rises.</p>
- Statistic of the decade: The massive deforestation of the Amazon ... ›
- Amazon Rainforest Deforestation Hits Highest Rate in 10 Years ... ›
- Amazon Deforestation Rate Hits 3 Football Fields Per Minute, Data ... ›
Researchers have found that warm temperatures in the U.S. this summer are unlikely to stop the coronavirus that causes the infectious disease COVID-19, according to a new study published in the journal Clinical Infectious Disease.
- Will Warmer Weather Curb the Spread of Coronavirus? - EcoWatch ›
- Don't Expect Coronavirus to End This Summer - EcoWatch ›
The glaring numbers that show how disproportionately racial minorities have been affected by the coronavirus and by police brutality go hand-in-hand. The two are byproducts of systemic racism that has kept people of color marginalized and contributed to a public health crisis, according to three prominent medical organizations — the American Academy of Pediatrics, American Medical Association and American College of Physicians, as CNN reported.
- TV Coverage Ignored Impacts of Extreme Weather on Marginalized ... ›
- 15 EcoWatch Stories on Environmental and Racial Injustice ... ›
- House Democrats Roll out Environmental Justice Bill - EcoWatch ›
By Jessica Corbett
With the nation focused on the coronavirus pandemic and protests against U.S. police brutality that have sprung up across the globe, the Trump administration continues to quietly attack federal policies that protect public health and the environment to limit the legal burdens faced by planet-wrecking fossil fuel companies.
<iframe width="100%" height="150" scrolling="no" class="rm-shortcode twitter-embed-1267581093349191680" id="twitter-embed-1267581093349191680" lazy-loadable="true" src="/res/community/twitter_embed/?iframe_id=twitter-embed-1267581093349191680&created_ts=1591049857.0&screen_name=PeterGleick&text=And+while+attention+is+elsewhere%2C+another+Trump+assault+on+the+Clean+%23Water+Act+and+the+ability+of+states+to+protec%E2%80%A6+https%3A%2F%2Ft.co%2FUtqe7IkGt9&id=1267581093349191680&name=Peter+Gleick" frameborder="0" data-rm-shortcode-id="b88aab098c5666a85c251e01b7a029bf"></iframe>
<iframe width="100%" height="150" scrolling="no" class="rm-shortcode twitter-embed-1267802127273005056" id="twitter-embed-1267802127273005056" lazy-loadable="true" src="/res/community/twitter_embed/?iframe_id=twitter-embed-1267802127273005056&created_ts=1591102556.0&screen_name=EnvProtectioNet&text=.%40epa%E2%80%99s+rule+change+is+a+blatant+attack+on+states%E2%80%99+rights+and+flies+in+the+face+of+decades+of+Supreme+Court+rulings%E2%80%A6+https%3A%2F%2Ft.co%2Fk42d4AgTL5&id=1267802127273005056&name=Environmental+Protection+Network" frameborder="0" data-rm-shortcode-id="a0d99172630e2eaea81fb529e2c93c87"></iframe><p>Hauter vowed that Food & Water Action "will be pursuing all avenues available—legal, electoral, and otherwise—to ensure that states have the right to reject fossil fuels as they see fit, and support vulnerable communities everywhere seeking to protect themselves from this malicious administration."</p>
- Trump's EPA Budget: 5 Critical Programs on His Chopping Block ... ›
- Trump's EPA Limits States' and Tribes' Rights to Block Pipelines ›
- States Sue Trump EPA for Suspending Environmental Regulations ... ›
A video of an incident in Central Park last Monday, in which a white woman named Amy Cooper called the cops on African American birder Christian Cooper after he asked her to put her dog on a leash, went viral last week, raising awareness of the racism Black people face for simply trying to enjoy nature.
By Jodi Helmer
In Georgia there are just 213 game wardens to enforce state fish and wildlife laws, investigate violations, assist with conservation efforts and collect data on wildlife and ecological changes across 16,000 miles of rivers and 37 million acres of public and private lands. Statewide 46 counties have no designated game warden at all. The shortage could lead to wildlife crimes going undetected.