But how many red, blue and purple foods are you consuming?

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No, we’re not talking about blue Smarties, or a red velvet cupcake; we’re talking about fruit and veg including blueberries, red cabbage, and aubergine.

These colourful foods pack in some serious goodness thanks to an array of plant-based compounds, which support overall health. 

From helping to maintain a happy gut to avoiding type 2 diabetes, nutritionist Sophie Trotman reveals exactly why you need to start dishing up more of these red, blue and purple foods…

Support heart, brain and liver health

Sophie says the plant compounds contained in these ingredients possess various benefits. 

One compound – Anthocyanins –  have antioxidant properties. Sophie says: “Antioxidants help to protect cells from oxidative damage. 

“Anthocyanins have been associated with anti-inflammatory effects, improved cardiovascular health, and potential cancer-fighting properties.”

She adds: “Resveratrol is a plant compound found in red grapes, berries, and dark chocolate, it also has antioxidant and anti-inflammatory effects. 

“Resveratrol may help protect against heart disease, promote brain health, and have anti-ageing properties.”

Next up is Lycopene, responsible for the red colour in tomatoes, watermelon and other red fruits like strawberries. 

“It is a potent antioxidant that may help protect against certain types of cancer, particularly prostate cancer. 

“Lycopene has also been associated with cardiovascular health benefits,” says Sophie. 

“Betalains – found in red and purple fruits and vegetables, such as beets and red cabbage, have antioxidant and anti-inflammatory properties and may support liver function, help reduce inflammation and potentially have anti-cancer effects.”

Help protect against illness

The anti-inflammatory properties of red, blue and purple foods – from strawberries to figs and purple grapes – can help to reduce the risk of life-threatening diseases caused by chronic inflammation. 

“Modern lives can be quite pro-inflammatory. Stress, alcohol, smoking, ultra-processed foods, sugar and pollutants can cause inflammation in the body,” explains Sophie.

She adds that inflammation is at the root of many conditions, like cardiovascular disease, type 2 diabetes, irritable bowel disease, Alzheimer’s and certain types of cancers.

“Of course, reducing the risk of these conditions requires a lot more than simply consuming these foods, but including these foods is a step in the right direction.”

Boost your gut health

A happy gut isn’t just important to ensure we can go to the toilet comfortably, but it also supports a good mood and helps maintain consistent energy levels.

“Red, blue and purple foods are good for gut health, because they contain fibre, which helps to keep bowel movements regular. 

“And many contain a specific type of fibre called prebiotics. 

“The good bacteria in our gut loves to feed off this and produce beneficial metabolites which improve our gut health and are anti-inflammatory,” explains Sophie. 

Try expanding your repertoire with radicchio, pomegranates and purple potatoes. 

Improve your productivity 

Make your boss love you by tucking into these colourful foods, rich in antioxidants. 

“These have been associated with various health benefits, including brain health.

“Anthocyanins have been shown to improve memory and cognitive function. 

“Resveratrol has been linked to improved brain health and protection against age-related cognitive decline. 

“Belatin can also enhance cognitive function,” says Sophie.

“Blueberries have even been referred to as ‘brain berries’ due to their potential cognitive benefits.”

The best blue, red and purple foods to enjoy 

Although goji berries and acai powders – which cost significantly more than other foods – sit within the red, blue and purple realm, you don’t need to spend a fortune to reap the benefits. 

Sophie recommends berries (including frozen berries), cherries, figs, red and purple grapes.

Red cabbage, aubergine, black beans and red onions are also good choices too.

“Make a low-sugar berry compote to serve alongside oats and yoghurt breakfasts; add aubergine to pasta sauces or make a delicious aubergine parmigiana, grilling the aubergine rather than frying; have red cabbage as a side for Sunday lunch; use black beans in a chilli or blend them with olive oil, lemon and garlic for a delicious dip to enjoy with crudités; use red onions in the base for many dishes,” says Sophie.

Get the kids involved 

It’s nutritiously hard at times to encourage children to eat their fruits and vegetables.

Sophie recommends sneaking these red, blue and purple vegetables into their favourite meals.  

“For example, blend aubergine into pasta sauces, mix black beans into meatballs.”

She adds: “Involve children in the process of selecting and preparing these foods. 

“Allow them to help wash, chop (only where safe!), or mix vegetables. 

“This involvement can make them more curious and invested in trying the final product.”