True and blue: 7 Healthful blue fruits chockfull of amazing benefits
07/28/2020 // Mary Miller // Views

Brightly colored fruits aren’t just for looks. These appetizing fruits are packed with beneficial plant compounds called polyphenols that are responsible for both their vibrant hues and their many health benefits.

Blue fruits are no exception, with most of them being filled with polyphenol compounds called anthocyanins. More than giving these fruits their blue color, research shows that these antioxidant pigments may also reduce the risk of heart disease, stroke, Type 2 diabetes and even cancer.

Here are seven blue superfruits with impressive health benefits that you need to add to your diet.


Low in calories and high in fiber, blueberries are tiny nutritional powerhouses. They contain high levels of essential nutrients, such as manganese and vitamins C and K. Of course, they are also packed with anthocyanins, helping protect your body from oxidative stress and promote your overall health. The regular consumption of antioxidant-rich blueberries can help lower your risk of chronic illnesses. (Related: Blueberries offer a variety of health benefits – add heart-healthy to the list.)

Blue tomatoes

When most people think of tomatoes, the most common image that comes to mind is that of bright, red, juicy tomatoes. So you might be surprised to learn that blue tomatoes also exist. Just like their red counterparts, blue tomatoes are rich in the antioxidant, lycopene. A high intake of lycopene has been linked to a decreased risk of stroke, heart disease and certain types of cancer. This is on top of the high anthocyanin content which gives these tomatoes their unique color.


Concord Grapes

If you haven’t heard of these purple-blue fruits, concord grapes are just like regular grapes, except that they contain much higher levels of antioxidant plant compounds than their green, purple or red counterparts. The abundance of antioxidants in concord grapes can help boost your immune and brain health, as well as uplift your mood and improve your memory. You can either eat fresh concord grapes or drink concord grape juice every day to experience this superfruit’s health benefits.


While they may have the word “black” in the name, these nutritious and faintly tart berries are often dark blue in appearance. You can get up to eight grams of fiber from consuming a single cup of blackberries. Similar to blueberries, blackberries are a rich source of manganese and vitamins C and K. All these nutrients are essential for supporting optimal bone growth and development and improved blood clotting.

Black currants

Another type of dark blue-tinted berry with a tart flavor, black currants are naturally loaded with vitamin C. In fact, consuming a single cup of black currants can provide you with more than twice the daily recommended value of vitamin C. This makes black currants an excellent aid in promoting a healthy immune system. All that vitamin C can also protect your skin from oxidative stress and support the growth of healthy, youthful skin. Additionally, the vitamin C in black currants can help maintain healthy bones and teeth.


One of the most popular natural remedies for the cold and flu, elderberries are often the go-to berry for boosting your immune system. Due to their tart flavor, these berries are rarely ever eaten raw. Instead, they are usually taken in the form of syrups, jams, herbal teas and concentrated extracts. Aside from containing a natural abundance of anthocyanins, elderberries are particularly rich in vitamins B6 and C.

Damson plums

When dried into prunes, damson plums can be greatly beneficial for your digestive system. These blue plums are loaded with dietary fiber that can help relieve constipation and promote regular bowel movement. Half a cup of damson plums can provide approximately six grams of fiber. For a healthy but tasty treat, you can also eat damson plums in the form of delicious jams and jellies.

Incorporating bright blue foods into your regular diet is a great way to get your daily fix of nutrients and antioxidants. Find out what other superfruits you can add to your diet by visiting

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