Are you aware that many foods have a natural blue tint? Isn’t that fascinating!?
Blue foods get their beautiful color from anthocyanins, beneficial plant compounds. Most blue foods are loaded with antioxidants, essential minerals, and vitamins.
Therefore, adding some blue foods to your diet is a brilliant idea. To make it easier, we have curated a list of 15 naturally blue foods to incorporate into your diet immediately!
Why Are Naturally Blue Foods Good For Health?
According to research, an anthocyanin-rich diet can contribute to heart health and reduce the risk of obesity, type 2 diabetes, and heart disease.
Since blue foods are rich in anthocyanins, they can offer many health benefits. Moreover, blue foods are also a good source of vitamin C, which helps to strengthen your immune system and protect your body from ailments.
15 Naturally Blue Foods
Here’s a list of 15 naturally blue foods you should include in your diet:
1. Blueberries
We’re pretty sure you that must be aware of this delicious fruit! Out of the few blue foods out there, blueberries are the most popular ones.
They are packed with vitamin C, antioxidants, and fiber. What’s more interesting about them is that blueberries fall under the category of superfoods.
The presence of beneficial plant compounds known as anthocyanins in blueberries gives them their beautiful blue hue. Blueberries may help with digestion and treat constipation as they are fiber-rich.
Moreover, studies show that the high content of anthocyanins in blueberries helps reduce the risk of heart disease, type 2 diabetes, and cancer.
You can add blueberries into your smoothies, cereals, muffins and cookies, granola bars, pancakes, etc., to reap their health benefits.
2. Blue Corn
Corn, also known as maize, is a nutrient-rich food. While corns are primarily yellow, blue corns are very rare. However, their health benefits can’t be ignored! In countries like Mexico and Texas, etc., blue corns are a staple food.
Just like other naturally blue foods, blue corn also gets its color from anthocyanins. They contain 20% more protein than yellow corn! That’s a bonus!
Since blue corns are high in antioxidants, they can protect your body against type 2 diabetes and improve your heart health. Moreover, they also help improve blood pressure.
Blue corn has a nuttier flavor and tastes sweeter than yellow corn. You can add them to your soups, stew, and salads. What’s more, you can also use blue corn for making delicious blue tortillas.
3. Elderberries
Elderberries are bluish-purple fruits of the European elder tree. They are loaded with antioxidants but contain fewer calories. They may be a very healthy supplement to your diet and help strengthen your immunity.
According to studies, elderberries are known to boost the body’s immunity and, thereby, protect it against diseases like cold and flu.
Unlike other berries, elderberries have a slightly bitter taste. But this does not mean you should exclude them from your daily diet! You can reap their health benefits by making jellies, jams, and juices from them or adding them to your smoothies.
Warning: Since raw elderberries can be toxic, we advise you not to pick them until they are completely ripe.
4. Blue Tomato
Yes, tomatoes aren’t just red! Surprisingly, they are also blue. Blue tomatoes, also called Indigo Rose tomatoes, seem to be straight out of a fairy tale! They are high in anthocyanin, which gives them a beautiful bluish-purple color.
Like red tomatoes, blue tomatoes are also loaded with vitamin C and lycopene. Lycopene is an antioxidant that aids in improving heart health, reducing inflammation, protect against some types of cancers and many other chronic diseases.
You can add blue tomatoes to your salads, sandwiches, pasta, etc., to obtain their health benefits.
5. Blue cheese
Among the wide different varieties of cheese, blue cheese is a rare one. It has small bluish-green veins, which are responsible for its blue color.
You can spread blue cheese on your loaves of bread, biscuits, and tortillas or add it to your pasta and salads.
Blue cheese has a strong smell and a taste due to bacteria. Don’t worry; they are good bacteria and can benefit your health! It is an excellent source of calcium and vitamin B12.
According to, blue cheese helps to prevent heart disease.
Note: Since blue cheese contains a high amount of fats and calories, you should eat it in moderation.
6. Blue Pansy Flower
Pansies come under the category of most common edible flowers. Among their different species are Blue Pansy flowers. These flowers have a mild flavor and fragrance.
People have been using Blue Pansy flowers in making ornaments due to their lovely color.
They are loaded with antioxidants and, thus, can be highly nutritious for you. Moreover, pansies also help treat fever, cough, cold, and flu, among many other ailments.
Furthermore, according to research, blue pansies help reduce inflammation.
You can garnish your cakes, muffins, and other desserts with blue pansies. Moreover, you can also chop them and sprinkle them on your salads to add a splash of color.
Note: Not just the petals but sepals and pistils of Blue Pansy flowers are also edible.
7. Damson Plums
Damson plums are small plums that have a bluish-purple tint. They taste a little sour and are usually dried for making prunes. Moreover, Damson plums are also used to make jellies and jams.
They have a high vitamin C content. Furthermore, Damson plums are a good source of fiber and essential minerals like iron, copper, and magnesium.
According to research, Damson plums can soften stool and thereby help relieve constipation and stomach ache.
You can add Damson plums to your bowl of cereal, cupcakes, smoothies, cookies, etc. Or else, you can enjoy them raw and spare your time and energy.
8. Tuscan Blue Rosemary
Among the wide different varieties of rosemary, one is the Tuscan Blue rosemary is an aromatic herb that has a vibrant blue color. It has a very strong flavor.
This herb is a rich source of calcium and essential minerals like potassium and magnesium, and potassium, etc. It is also packed with vitamin A and vitamin C.
Studies suggest that Tuscan Blue rosemary can improve digestion and gallbladder function. It is also beneficial in reducing bloating, flatulence, and stomach cramps.
You can add Tuscan Blue rosemary to your soups, curries, stews, pasta, meat, bread, etc.
9. Concord Grapes
Concord grapes are highly nutritious fruits of distinct taste. They have a deep bluish-purple color. They are larger in size than green and red grapes, and their skin can be easily peeled off from their pulp.
Concord grapes are packed with antioxidants and Vitamin C, just like other varieties of grapes.
They help strengthen immunity and reduce blood pressure. Moreover, according to studies, Concord grapes also help maintain breast health and lower the risk of breast cancer in women.
You can eat Concord grapes raw or add them to your salads, smoothies, juices, etc. You can also garnish them on your cakes and desserts.
10. Blue Marble Fruit
The Blue Marble fruit is a small, round fruit with a slightly bitter and sour taste. It has a beautiful deep blue color. It is used in jams and pickles.
You would be amazed to know that the Blue Marble fruit contains more vitamin C than oranges. It can significantly benefit your immune system and shield your body from various diseases.
Research indicates that blue marble fruit can help lower blood pressure and treat heart ailments.
11. Indigo Milk Cap Mushroom
Indigo Milk Cap Mushroom is a variety of mushrooms with vibrant blue color and an earthy taste. It is a rare type of mushroom and can be mostly found in North America.
The color of Indigo Milk Cap mushrooms changes from blue to gray on being cooked. Since they don’t taste pleasant, it is better to eat them only after cooking.
According to research, the Indigo Milk Cap mushroom has anti-microbial properties and, thereby, helps to suppress the growth of certain types of cancer cells.
You can add Indigo Milk Cap Mushrooms to your pasta, risotto, soups, curries, etc.
12. Blue Pea Flower
The Blue Pea flower also referred to as the ‘Butterfly Pea’ flower, is a beautiful, edible flower with a distinct taste and fragrance.
This flower is high in antioxidants and thereby helps to reduce inflammation. Moreover, it also stops the growth of cancer cells in the body.
Due to its antioxidant properties, the blue pea flower can help reverse the signs of aging and give you a smooth and radiant complexion.
Recent studies have shown that the Blue Pea flower can be beneficial in treating various eye ailments like glaucoma and blurred vision and night blindness, etc.
You can use petals of Blue Pea flower to make teas and mocktails, etc. You can even chop their petals and sprinkle them over your salads to add a vibrant touch.
13. Borage
Borage, also known as starflower, is a type of herb that bears beautiful star-shaped flowers. These flowers are blue in color and sweet.
Borage is an effective home remedy for treating cough, cold, sore throat, and fever. It is also known to treat depression.
Moreover, studies indicate that borage can help boost breastmilk production and can benefit new mothers.
You can use borage flowers to garnish your salads, desserts, and cocktails. Moreover, you can use borage to enhance the taste of your soups and pasta.
14. Adirondack Blue Potato
The Adirondack Blue Potato is a variety of potatoes that has a beautiful bluish-purple tint.
Moreover, blue potatoes have a velvety texture with an earthy taste. They are rich in anthocyanins, which are beneficial antioxidants.
According to studies, blue potatoes help to lower cholesterol levels, improve vision and lower the risk for heart disease and diabetes.
You can eat blue potatoes baked or mashed or add them to your rice, stew, and curries.
15. Blue Cabbage
More popularly known as ‘red cabbage,’ blue cabbage is a cabbage specie that turns blue on cooking.
As compared to other species of cabbage, blue cabbage contains fewer calories and a peppery taste.
It is packed with fiber, carbohydrates, vitamins, and many essential minerals. The blue color of this cabbage indicates a higher antioxidant content.
According to studies, the antioxidants found in blue cabbage help reduce the risk of certain cancers and heart diseases.
Moreover, the high amount of fiber in this vegetable can keep you fuller for longer and help you lose weight.
Add blue cabbage to your fried rice, noodles, salads, and soups, or eat it raw. You can also make pickles from shredded blue cabbage.
FAQs
1. Why are foods that are naturally blue scarce?
Naturally, blue foods are scarce since the pigment that is responsible for their color, known as anthocyanins, is usually dominated by other pigments, such as that of green (chlorophyll) and yellow (carotenoids) color.
2. Who should not consume blueberries?
People with a genetic disorder called Glucose-6-phosphate dehydrogenase (G6PD) shouldn’t eat blueberries. Such people might have trouble breaking down certain chemicals found in food. Since blueberries are high in these chemicals, G6PD patients should consult their doctor before eating blueberries.
3. Can blue foods be used to make natural blue food color?
Yes, blue foods like red cabbage can be used to make natural food colors. All you have to do is to shred the leaves of red cabbage and boil them for 10-15 minutes. Then, strain the leaves and add 1/4 teaspoon baking soda into the mixture. Baking soda will give a beautiful blue color to the mixture. Your natural blue food color is ready!
Conclusion
We hope you found this article helpful. Now that you know about some natural blue foods start incorporating them into your diet as soon as possible. What are you waiting for!?
To sum up, while there are very few naturally blue foods, they can greatly benefit your health. The most common health benefits of blue foods are protecting against heart disease, fighting inflammation, and reducing the risk of certain cancers.
Are there any other blue foods that you could think of? If yes, then please mention them in the comment section below. We would be delighted to know!