Blue fruits get their vibrant color from beneficial plant compounds called polyphenols.
In particular, they are rich in anthocyanins, which is a group of polyphenols that emit blue tones (1).
However, these compounds provide more than just color.
Research suggests that diets high in anthocyanins can promote heart health and reduce the risk of obesity, type 2 diabetes, certain types of cancer and other diseases (2).
Here are 7 delicious blue fruits with powerful health benefits.
Cranberries are tasty and full of nutrients.
They are low in calories, high in fiber and loaded with essential micronutrients, such as manganese and vitamins C and K (3).
These delicious berries are also rich in anthocyanins, which are powerful antioxidants that help defend your cells against the damage of unstable molecules called free radicals (4, 5, 6).
According to a study in 10 healthy men, the antioxidants provided in approximately 2 cups (300 grams) of blueberries can immediately protect your DNA against free radical damage (7).
In addition, research indicates that diets high in anthocyanins from blueberries and other fruits and vegetables can help prevent chronic diseases, such as heart disease, type 2 diabetes, cancer and brain conditions such as Alzheimer's (8, 9, 10).
Summary Cranberries are rich in essential nutrients and antioxidants, which play a role in preventing cell damage and can reduce the risk of chronic diseases.
Blackberries are sweet and nutritious dark blue berries that offer several health benefits.
A single cup (144 grams) of blackberries contains almost 8 grams of fiber, 40% of the recommended daily value (DV) for manganese and 34% DV for vitamin C (11).
The same serving also provides 24% of the DV for vitamin K, which makes blackberries one of the richest fruit sources of this essential nutrient (11).
Vitamin K is necessary for blood clotting and plays an important role in bone health (12).
Although the relationship between vitamin K and bone health is still being investigated, scientists believe that lack of vitamin K can contribute to osteoporosis, a condition in which bones weaken and weaken (13).
While green leafy vegetables are higher in vitamin K, some selected fruits, such as blackberries, blueberries and prunes, also contain large amounts to help you meet your daily needs (3, 11, 14, 15).
Summary Blackberries are loaded with fiber, manganese and vitamin C. They are also one of the few fruits high in vitamin K, which plays an essential role in blood clotting and bone health.
Elderberry is one of the most popular plant remedies worldwide (16, 17).
This blue-purple fruit can help defend against cold and flu by stimulating your immune system. It has also been shown to help people recover from these diseases faster (18).
Research suggests that the beneficial plant compounds in elderberries can activate healthy immune cells that help fight cold and flu viruses (19).
In addition, test tube studies indicate that concentrated elderberry extracts can fight the flu virus and prevent it from infecting cells, although this is still under investigation (20, 21).
In a 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 faster than those who did not take the supplement (22).
These berries are also rich in vitamins C and B6, two nutrients known to promote a healthy immune system. Only 1 cup (145 grams) of elderberries provides 58% and 20% of the DV for vitamins C and B6, respectively (23, 24, 25).
Keep in mind that it may be better to eat these cooked berries. Raw elderberries can cause stomach upset, especially if eaten without ripening (26).
Summary Elderberries are a nutritious berry of purple blue color popularly used as a natural remedy for cold and flu symptoms.
Concord grapes are a healthy purple-blue fruit that can be eaten fresh or to make wine, juices and jams.
They are packed with beneficial plant compounds that function as antioxidants. In fact, Concord grapes are higher in these compounds than purple, green or red grapes (27).
Although more research is needed, some studies show that Concord grapes and their juice can boost your immune system (28).
For example, a 9-week study that caused people to drink 1.5 cups (360 ml) of Concord grape juice daily observed increases in beneficial immune cell counts and antioxidant levels in the blood, compared to a placebo group (29).
In addition, several smaller studies suggest that drinking Concord grape juice daily may improve memory, mood and brain health (30, 31, 32, 33).
Summary Purple-blue Concord grapes can increase immunity, mood and brain health, although more studies are needed to confirm this.
Black currants are very acidic berries with a deep bluish purple hue.
They can be eaten fresh, dried or in jams and juices. You can 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 twice the DV for this vitamin (34).
As an antioxidant, vitamin C helps protect against cell damage and chronic diseases. In fact, some population studies indicate that diets rich in this nutrient can offer significant protection against heart disease (35).
In addition, vitamin C plays a key role in wound healing, your immune system and the maintenance of your skin, bones and teeth (23, 36, 37).
Summary Black currants are full of vitamin C, a powerful antioxidant that plays a vital role in your immune system and helps maintain healthy skin, bones and teeth.
Damsons are blue plums that often turn into jams and jellies. They can also be dried to make prunes (38).
Prunes are a popular option for digestive problems, including constipation, which is a disease that affects approximately 14% of the world's population (39).
They have a high fiber content, with 1/2 cup (82 grams) containing 6 impressive grams of this nutrient (15).
As a result, eating more prunes can increase the frequency of stool and soften stool, which makes bowel movements easier to evacuate (40, 41).
Plums also contain certain plant compounds and a type of sugar alcohol called sorbitol, which can help loosen stool and promote more frequent bowel movements (42).
Summary Prunes made from damson plums provide fiber, beneficial plant compounds and sugar sorbitol, all of which can help relieve constipation.
Blue tomatoes, also known as purple or indigo pink tomatoes, are grown to have a high anthocyanin content (43).
Its high anthocyanin content emits a purple blue dye (44).
Several studies suggest that diets high in anthocyanin-rich foods can reduce inflammation, protect against heart disease and promote eye and brain health (45, 46, 47, 48, 49, 50).
In addition, blue tomatoes contain other potent antioxidant compounds that are typically found in ordinary tomatoes, such as lycopene (51).
Observation studies link lycopene-rich diets with a lower risk of heart disease, stroke and prostate cancer (52, 53, 54).
Summary Blue tomatoes are grown to be rich in anthocyanins, while retaining high amounts of other beneficial plant compounds that have been associated with a lower risk of heart disease, stroke and prostate cancer.
In addition to their delicious taste, blue fruits offer a wide range of health benefits.
They are rich sources of nutrients from powerful antioxidants, including vitamin C and beneficial plant compounds called anthocyanins.
Due to their high antioxidant content, these fruits can reduce inflammation and prevent chronic conditions such as heart disease and type 2 diabetes (45).
To improve your health, it may be worth eating a variety of blue fruits regularly.