Top 8 Blue Fruits and Vegetables & Their Health Benefits

What are Blue Fruits and Vegetables?

Blue fruits and vegetables are naturally blue foods rich in powerful antioxidants like anthocyanins, which give them their vibrant color. These nutrient-dense foods not only add visual appeal to your plate but also provide essential vitamins, minerals, and plant compounds that support overall health. From improving cognitive function to reducing inflammation and promoting heart health, blue fruits and vegetables play a crucial role in a balanced diet. Whether you’re looking to boost your intake of natural foods that are blue or simply curious about what fruits are blue, incorporating these colorful options can offer significant health benefits.

Here are eight of the most common and beneficial blue fruits and vegetables you can add to your diet today and educate your clients about as an AFPA Certified Holistic Nutritionist.

1. Blueberries

These little blue powerhouses aren’t just delicious—they’re a nutrient-dense superfood that supports overall health. Blueberries are low in calories yet packed with fiber, making them a great option for digestion and satiety. Their deep blue color comes from anthocyanins, potent antioxidants that help protect the body against free radicals, reducing oxidative stress and lowering the risk of chronic diseases. In addition to these powerful compounds, blueberries are also rich in essential micronutrients like manganese, vitamin C, and vitamin K, all of which contribute to bone health, immune function, and collagen production.

Beyond their nutritional profile, blueberries have been linked to numerous health benefits. Some studies have found that blueberries may even protect against urinary tract infections, thanks to their ability to block bacteria from taking up residence in the bladder. Whether eaten fresh, blended into smoothies, or used in baking, blueberries are one of the most versatile and convenient naturally blue foods you can incorporate into your diet.

2. Concord Grapes

While there may be some debate about whether Concord grapes are blue or purple, their powerful health benefits earn them a spot on the list of blue fruits and vegetables. These grapes are packed with antioxidants, including resveratrol and flavonoids, which are known for their heart-healthy and immunity-boosting properties. Grapes are widely loved for their juicy sweetness and versatility—they can be enjoyed fresh, or turned into juice or jam. They also make for great snacks; you can check out our tip for turning grapes into an easy dessert in our recent healthy Halloween swaps article (it’s swap #12). 

Even more importantly, studies show that drinking concord grape juice can lead to better brain health, including improvements in memory, cognition, and overall mood. Keep in mind that grapes are listed on the Environmental Working Group’s Dirty Dozen list of the most pesticide contaminated fruits and vegetables. For this reason, you should prioritize purchasing organic grapes when possible and, as with any produce, ensure that you’re washing them thoroughly before eating to minimize your exposure.

3. Blackberries

Blackberries offer a perfect balance of sweet and tart flavors while delivering a bounty of nutrients. These berries are particularly high in fiber, which aids digestion and helps regulate blood sugar levels. They are also rich in vitamin C, which supports immune health and skin regeneration, and vitamin K, a crucial nutrient for bone strength and proper blood clotting. Additionally, blackberries contain manganese, an essential mineral that plays a role in metabolism and overall brain function.

Because of their high fiber and water content, blackberries can help you feel fuller longer and decrease the urge to snack between meals. They are also surprisingly low in carbs, at just 10.2 grams of total carbs per serving (5.3 grams of which are fiber).  Because they are so high in nutrients and low in carbs, blackberries are an excellent complement to a variety of different diets.

4. Blue Corn

You may have eaten blue corn tortilla chips at a restaurant and wondered if the corn they came from really is blue. It is, and it’s surprisingly nutritious. Blue corn has been shown to defend against metabolic disorders and to protect against certain cardiovascular issues and cancers. It has even been linked to improvements in HDL cholesterol and lower blood pressure. Keep in mind that over 90% of corn grown in the United States is genetically-modified, so opt for organic and/or non-GMO corn when possible.

5. Elderberries

While not as common as some of its relatives on this list, the elderberry is gaining notoriety as a powerful weapon against colds and the flu. The anthocyanin-rich berries are quite tart on their own, so most people cook them to make an elixir that can help lessen the symptoms of illness and increase the body’s immune response to fight new infections.

Many people make jams or wine with the berries, and they also taste delicious in fresh salads or herbal teas.

6. Black Currants

Despite their name, black currants have a deep, blue-ish purple hue. You can eat them in a variety of ways, including fresh or in teas, jams, or juice.  Just one cup of black currants contains more than twice the daily recommended value of vitamin C, making this tiny berry a big ally in protecting against free radicals and chronic diseases.

7. Blue Tomatoes

These unusual tomatoes may not look like their rosy-red counterparts, but they have something important in common. Both contain high amounts of the antioxidant lycopene that has been shown to reduce the risks of prostate cancers, heart disease, stroke, and even cancer.

Like the other blue fruits and vegetables in this list, blue tomatoes have a high anthocyanin content (giving them their unique tint) and may help fight inflammation and stimulate better eye and brain health.

8. Blue Carrots

Did you know that carrots come in a rainbow of colors? Blue carrots, also known as indigo carrots, are full of anthocyanins and praised as a memory-enhancing superfood. Researchers also link blue carrots to improved eyesight and better immune responses.

They are low in calories but high in vitamin C and other vital nutrients. The next time you chop veggies for a salad, throw in a few blue carrots for a colorful twist on an old favorite.

Begin Your Journey with Blue Foods

It’s evident that blue fruits and vegetables aren’t just delicious. These naturally blue foods have the potential to ward off chronic illness, improve memory, and reduce inflammation, making them a powerful addition to any diet. By incorporating more blue fruits and vegetables into your meals—whether in smoothies, salads, or creative recipes—you can experience their incredible health benefits while adding vibrant color to your plate. Start experimenting today and discover just how versatile these superfoods can be.

A nutritionist certification is a great way to expand your knowledge of various foods and how they can support optimal well-being. AFPA’s holistic nutrition course is comprehensive, yet accessible, and features dynamic learning methodologies for nutrition professionals and food-loving individuals alike.