To prevent disease, especially cancer as well as prevent oxidation, you should add the following list of 6 purple foods to your meals.
According to Dr Gu Chuanling, Deputy Secretary General of the Capital Health, Nutrition and Cuisine Association (Beijing, China), anthocyanins have a high antioxidant capacity and are found in many fruits and vegetables. tubers, especially purple ones. Let’s find out with Vlux Vietnam what those 6 purple foods are in the following article.
1. Purple sweet potatoes
The anthocyanin content in purple sweet potatoes reaches a high level of up to 519 mg/100g. Besides being rich in anthocyanin, purple sweet potatoes also contain a lot of potassium and high vitamin C content, reaching 20.1 mg/100g.
Purple sweet potato
Besides, purple sweet potatoes are often considered an antioxidant food, slowing down the ageing process and reducing the risk of intestinal cancer. You can eat about 100g of purple sweet potatoes at each meal combined with half a small bowl of rice to have a complete and balanced meal.
2. Raspberry
Black raspberries are fruits that are not completely black but often have a purple hue. Black raspberries contain quite high anthocyanin content, ranging from 3264 – 7286 mg/100g. This is high in common foods and is considered the “King of anthocyanins”.
Black raspberry
If you consume about 10g of black raspberries per day, you will provide your body with 326 – 728 mg of anthocyanin along with lots of vitamin C, phenolic acid, fibre, ellagitannin,… A popular way to eat it is to soak the fruit in water. warm water, squeeze the juice or eat immediately.
3. Purple corn
Purple corn has anthocyanin content of up to 1642 mg/100g and starch as well as many important nutrients such as fibre to help you feel full for a long time. One large purple corn is enough to provide energy equivalent to 1-2 bowls of rice.
Purple corn
Although it contains a lot of starch, the type of starch in purple corn is mainly amylopectin – an easily digestible type. This causes the increase in blood sugar levels after eating purple corn to happen faster than when eating regular corn. Therefore, if you want to control your blood sugar level, you must consume about 1.5 – 2 fistfuls of starch in vegetables and about 1 fistful of protein. It would be best if you ate corn when ripe, especially when boiled or steamed, to maximise anthocyanin absorption.
4. Blueberries
The anthocyanin content in blueberries usually ranges from 72 to 325mg/100g. Ripe and fresh blueberries have a blue-purple colour and have a layer of white powder on the surface. If blueberries are not ripe, they will be red.
Blueberry
When gently squeezed, if the blueberry feels soft or the white powder has fallen off and its surface is a bit shiny, it shows that the fruit is no longer fresh. During this period, antioxidants, especially anthocyanins, are also scarce. According to scientists at the University of Texas, USA, polyphenols in blueberries help reduce about 73% of cells that make up fat tissue and 27% of cells that cause obesity. You can eat blueberries raw or use them to cook some dishes such as blueberry cake, and blueberry yogurt,…
5. Grapes
Grapes contain many anthocyanins and flavonoids, of which the anthocyanin content is about 181 – 716 mg/100g, which helps prevent oxidation and eliminate free radicals in the body.
Whole-shell purple grape juice contains a large number of antioxidants, vitamins and minerals, helping to strengthen the immune system, keep fit and prevent ageing. You can drink 1 glass of unsweetened grape juice every day to help reduce fat and burn calories effectively.
Grape
6. Purple cabbage
Purple cabbage contains high levels of anthocyanin from 90.5 – 322mg/100g and some other antioxidants such as quercetin and sulforaphane. These compounds will help prevent free radicals in the body, reduce the risk of cardiovascular diseases and help slow down the ageing and oxidation process.
You can also add purple cabbage to your daily meals by thinly slicing it or drinking it to lose weight and help you feel full longer. You should avoid frying purple cabbage because anthocyanin compounds will be significantly reduced if exposed to high temperatures.
Purple cabbage
Above is Vlux Vietnam’s share of 6 purple foods rich in antioxidants. Hope you will pay attention to improving your health protection.
To order Vietnamese agricultural products, please contact:
VLUX VIETNAM IMPORT EXPORT COMPANY LIMITED
Email: info@vluxexim.com/ hienchi.vlux@gmail.com
Website: vluxexim.com
Address: No. 58A Vo Van Dung Street, O Cho Dua Ward, Dong Da District, Hanoi City, Vietnam.
Mobile/Whatsapp/Wechat: +84 812 887 858
VLUX VIETNAM IMPORT EXPORT COMPANY LIMITED
Email: info@vluxexim.com/ hienchi.vlux@gmail.com
Website: vluxexim.com
Address: No. 58A Vo Van Dung Street, O Cho Dua Ward, Dong Da District, Hanoi City, Vietnam.
Mobile/Whatsapp/Wechat: +84 812 887 858
