If there’s one rule to remember about healthy eating, it’s to paint your plate with lots of color. Colorful fruits and vegetables offer essential vitamins, minerals and beneficial plant nutrients, like polyphenols. And, while it’s certainly important to eat a rainbow of produce, it’s worth paying attention to the purples and blues.
According to an analysis of the diets of more than 15,000 adults and children, consuming purple and blue foods, such as Concord grapes and 100% grape juice, may help Americans get more of the nutrients they need each day and have overall healthier diets.1 In general, adults and children who consumed purple and blue produce ate more fruit and had healthier diets compared to non-purple and blue produce eaters.1 Unfortunately, according to the Produce for Better Health Foundation, only 3% of Americans' fruit and vegetable intake is from the purple and blue category.2
Here are some easy ways to get more purple and blue in your family's diet:
- Drink it down — Every 4 oz. glass of Welch’s 100% Grape Juice made with Concord grapes serves up one serving (1/2 cup) of purple fruit with no added sugar.
- Add it in — Sprinkle raisins in your morning oatmeal. Create a salad that includes purple cabbage or sliced, fresh purple grapes.
- Cook it up — Prepare some grilled eggplant or purple asparagus. Roast some purple potatoes tossed with olive oil and herbs as a simple side dish.
For other colorful meal, snack and beverage ideas, check out Welch's heart-healthy recipes.
Learn more about the power of purple produce for health. Download the Infographic.
Health Professionals: For more information about this research on purple and blue fruits and vegetables, download this fact sheet.
- McGill CR, Wightman JD, Fulgoni S and Fulgoni III VL. Consumption of Purple/Blue Produce is Associated with Increased Nutrient Intake and Reduced Risk for Metabolic Syndrome: Results From the National Health and Nutrition Examination Survey 1999-2002. Am J Lifestyle Med. May/June 2011. 5(3):279-290.
- Produce For Better Health Foundation. State of the Plate Study on America's Consumption of Fruits and Vegetables. Wilmington, Delaware. 2003.