According to one study in 10 healthy men, the antioxidants provided in about 2 cups (300 grams) of blueberries may immediately protect your DNA against free radical damage (7Trusted Source).
Additionally, research indicates that diets high in anthocyanins from blueberries and other fruits and vegetables may help prevent chronic illnesses, such as heart disease, type 2 diabetes, cancer, and brain conditions like Alzheimer’s (8Trusted Source, 9Trusted Source, 10Trusted Source).
Blueberries are rich in essential nutrients and antioxidants, which play a role in preventing cell damage and may reduce chronic disease risk.
Blackberries are sweet and nutritious dark-blue berries that offer several health benefits.
A single cup (144 grams) of blackberries packs nearly 8 grams of fiber, 40% of the recommended Daily Value (DV) for manganese, and 34% of the DV for vitamin C (11).
The same serving also provides 24% of the DV for vitamin K, making blackberries one of the richest fruit sources of this essential nutrient (11).
Though the relationship between vitamin K and bone health is still being researched, scientists believe that a lack of vitamin K may contribute to osteoporosis, a condition in which your bones become weak and fragile (13Trusted Source).
While leafy green vegetables are highest in vitamin K, a select few fruits, such as blackberries, blueberries, and prunes, also contain ample amounts to help you meet your daily needs (3, 11, 14Trusted Source, 15).
Blackberries are loaded with fiber, manganese, and vitamin C. They’re also one of the few fruits that are high in vitamin K, which plays an essential role in blood clotting and bone health.
This blue-purple fruit may help defend against the cold and flu by boosting your immune system. It’s also been shown to help people recover from these illnesses faster (18Trusted Source).
Research suggests that the beneficial plant compounds in elderberries may activate healthy immune cells that help fight off cold and flu viruses (19Trusted Source).
What’s more, test-tube studies indicate that concentrated elderberry extracts may fight the flu virus and prevent it from infecting cells, though this is still under investigation (20, 21Trusted Source).
In one 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 quicker than those who did not take the supplement (22Trusted Source).
These berries are also high in vitamins C and B6, two nutrients known to promote a healthy immune system. Just 1 cup (145 grams) of elderberries provides 58% and 20% of the DVs for vitamins C and B6, respectively (23Trusted Source, 24Trusted Source, 25).
Keep in mind that it may be best to eat these berries cooked. Raw elderberries may cause an upset stomach, particularly if eaten unripe (26).
Elderberries are a nutritious purple-blue berry popularly used as a natural remedy for cold and flu symptoms.
4. Concord Grapes
Concord grapes are a healthy, purple-blue fruit that can be eaten fresh or used to make wine, juices, and jams.
They’re packed with beneficial plant compounds that function as antioxidants. In fact, Concord grapes are higher in these compounds than purple, green, or red grapes (27Trusted Source).
Though more research is needed, some studies show that Concord grapes and their juice may boost your immune system (28Trusted Source).
For example, one 9-week study that had people drink 1.5 cups (360 ml) of Concord grape juice daily observed increases in beneficial immune cell counts and blood antioxidant levels, compared with a placebo group (29Trusted Source).
Purple-blue Concord grapes may boost immunity, mood, and brain health, though more studies are needed to confirm this.
5. Black Currants
Black currants are very tart berries with a deep, bluish-purple hue.
They can be eaten fresh, dried, or in jams and juices. You may 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 two times the DV for this vitamin (34).
As an antioxidant, vitamin C helps protect against cellular damage and chronic disease. In fact, some population studies note that diets rich in this nutrient may offer significant protection against heart disease (35Trusted Source).
Blue tomatoes are grown to be rich in anthocyanins while retaining high amounts of other beneficial plant compounds that have been associated with a reduced risk of heart disease, stroke, and prostate cancer.
The Bottom Line
Aside from their delicious taste, blue fruits offer a wide array of health benefits.
They’re nutrient-dense sources of powerful antioxidants, including vitamin C and beneficial plant compounds called anthocyanins.
Due to their high antioxidant content, these fruits may reduce inflammation and stave off chronic conditions like heart disease and type 2 diabetes (45Trusted Source).
To boost your health, eating a variety of blue fruits regularly may be worthwhile.
Reposted with permission from our media associate Healthline.
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