Have you ever noticed that some of the most beautiful foods are purple? From deep violet eggplants to bright red-purple hibiscus drinks, purple foods are everywhere in African cooking. But here's the exciting part — these colorful foods are not just pretty to look at. They are packed with something special that can help keep your body healthy and strong.
In this post, we will look at what makes purple foods so good for you. We will also share a list of delicious African purple foods that you should be adding to your meals.
What Makes Purple Foods So Special?
The purple, red, and blue colors in fruits and vegetables come from special plant chemicals called anthocyanins. These are natural pigments that plants make. Think of them as the "paint" that gives these foods their beautiful colors.
But anthocyanins do much more than just make food look pretty. They act as powerful antioxidants in your body. Antioxidants are like tiny soldiers that protect your cells from damage. They fight against harmful things called free radicals that can make you sick over time.
The Health Benefits of Eating Purple Foods
Scientists have been studying anthocyanins for many years. Here is what they have found about how purple foods can help your health:
1. They May Help Your Heart Stay Healthy
Purple foods can be good friends to your heart. Studies show that eating foods rich in anthocyanins may help keep your blood pressure at healthy levels. They may also help your blood flow better through your body. When your blood flows well, your heart does not have to work as hard.
2. They May Help Your Brain Work Better
Your brain loves purple foods too! Research suggests that anthocyanins may help protect brain cells and keep your memory sharp as you get older. Some studies show that people who eat more purple and blue foods may think more clearly.
3. They May Help Control Blood Sugar
For people worried about diabetes, purple foods could be helpful. Some studies show that anthocyanins may help your body use sugar better. This means your blood sugar levels may stay more steady after meals.
4. They May Help Fight Inflammation
Inflammation is when parts of your body get swollen and irritated. Too much inflammation over a long time can lead to many health problems. The good news is that purple foods have anti-inflammatory powers that may help calm things down in your body.
5. They May Help Protect Against Some Diseases
Because anthocyanins fight damage to your cells, eating purple foods regularly may help lower your risk of certain diseases. Scientists are still learning more about this, but the early results look promising.
Here are some wonderful purple foods from across Africa that you can enjoy.
1. Purple Sweet Potato
Purple sweet potatoes are a real treasure. They have been eaten in Africa for a very long time. The deep purple color comes from high amounts of anthocyanins. In fact, purple sweet potatoes are one of the best sources of these healthy compounds.
These potatoes are not just nutritious — they taste great too! You can boil them, roast them, or mash them. In Southern Africa, researchers have found that local purple sweet potato varieties are rich in special antioxidants that may help protect your body.
How to enjoy it: Roast purple sweet potato chunks with a little palm oil and sea salt for a delicious side dish.
2. Hibiscus (Roselle/Zobo)
If you have ever enjoyed a cold glass of zobo drink in Nigeria or bissap in Senegal, you have tasted the magic of hibiscus. The deep red-purple color of this popular drink comes from anthocyanins in the hibiscus calyces (the flower parts).
Hibiscus tea has been studied a lot by scientists. Research shows that drinking hibiscus tea may help lower blood pressure in people who have high blood pressure. It is also packed with vitamin C and other good things.
In sub-Saharan Africa, dried hibiscus is used to make a refreshing drink that families have enjoyed for generations. Now science is showing us what our ancestors already knew — this drink is good for you!
How to enjoy it: Make a fresh batch of zobo with ginger and pineapple for a healthy, refreshing drink.
3. Garden Egg (African Eggplant)
The garden egg, also called African eggplant, is loved across West Africa. While some varieties are white or green, many have beautiful purple skin. In Nigeria, the Yoruba call it "Igba" and the Igbo call it "Anara."
Garden eggs contain anthocyanins and other healthy compounds like nasunin. Nasunin is a special antioxidant found in the purple skin that may help protect brain cells. Research also shows that garden eggs may help lower cholesterol and control blood sugar.
How to enjoy it: Eat garden eggs raw with groundnut paste, or cook them into a delicious stew.
Garden egg image from Healthier Steps
4. Purple Cabbage (Red Cabbage)
Purple cabbage is becoming more popular in African markets, and for good reason! Scientists have found at least 36 different anthocyanins in purple cabbage. That's a lot of healthy compounds in one vegetable!
Studies show that purple cabbage may help protect your heart, liver, and kidneys. The best part? You can eat it raw in salads or cook it — either way, you get the health benefits.
How to enjoy it: Shred purple cabbage and add it to coleslaw, or sauté it with onions and spices.
5. African Plum (Safou/Ube)
The African plum, known as "ube" in Nigeria, "safou" in Cameroon, and "atanga" in Gabon, has a beautiful dark purple skin when ripe. This buttery fruit is a favorite in Central and West Africa.
African plums are rich in healthy fats, vitamins, and antioxidants. Traditional healers have used different parts of the plant to treat fever, wounds, and skin problems. Modern studies are finding that this fruit has antimicrobial and antioxidant properties.
How to enjoy it: Roast African plums and eat them with boiled corn — a classic African combination!
6. Red/Purple Sorghum
Sorghum is one of Africa's oldest and most important grains. While many people know the white varieties, red and purple sorghum varieties are packed with anthocyanins. In fact, the bran of some sorghum varieties has more antioxidants than many fruits and vegetables!
Sorghum is also naturally gluten-free, which makes it perfect for people who cannot eat wheat. Studies show that sorghum may help fight inflammation, control blood sugar, and protect against certain diseases.
How to enjoy it: Use sorghum flour to make porridge, or cook the whole grains like you would cook rice.
Image of sorghum varieties taken from www.sorghumcheckoff.com
7. Purple Yam (Water Yam)
Purple yams are eaten in many parts of Africa. They have a beautiful violet color inside that comes from anthocyanins. These yams are different from sweet potatoes — they have their own special taste and texture.
Purple yams are a good source of fiber, vitamins, and minerals. The anthocyanins in them may help protect your cells from damage.
How to enjoy it: Boil and pound into fufu, or slice and fry as chips.
Water yam image taken from www.clovegarden.com
8. Lablab (Hyacinth Bean)
The lablab bean, also known as hyacinth bean or Egyptian kidney bean, is a true African purple treasure! Its scientific name, Lablab purpureus, actually means "purple lablab" — and for good reason. The pods, flowers, and even the stems of this plant come in beautiful shades of purple.
Lablab beans have been grown in Kenya, Ethiopia, and other parts of Africa for thousands of years. The purple color comes from anthocyanins, especially delphinidin derivatives. Research shows that lablab beans may help with blood sugar control and have anti-inflammatory properties. They are also packed with protein, fiber, iron, and potassium.
In traditional African medicine, lablab has been used for heart problems, diabetes, and digestive issues. Modern studies are now confirming many of these traditional uses.
How to enjoy it: Cook the young green pods like green beans, or boil the dried seeds and add to stews. Always cook lablab beans well before eating.
9. Bambara Groundnut
Bambara groundnut is one of Africa's most important but underused legumes. What many people do not know is that Bambara groundnuts come in several colors — including beautiful purple and red varieties! Scientists have found that these colored varieties contain anthocyanins like delphinidin, petunidin, and malvidin.
Bambara groundnut is called a "complete food" because it has good amounts of protein, carbohydrates, fiber, and healthy fats. It is the third most important legume in Africa after groundnuts and cowpeas. Studies show that Bambara groundnuts contain flavonoids and other compounds that may help prevent diabetes, heart disease, and even cancer.
The purple and red varieties of Bambara groundnuts have stronger antioxidant properties than the cream-colored ones because of their anthocyanin content.
How to enjoy it: Boil fresh Bambara groundnuts as a snack, grind dried ones into flour for porridge, or cook them with maize for a traditional meal.
10. Beetroot
Beetroot has become very popular across Africa in recent years. While technically it gets its color from betalains (not anthocyanins), beetroot still offers powerful antioxidant benefits.
Beetroot may help lower blood pressure and improve blood flow. It is also good for your liver and can help with digestion.
How to enjoy it: Grate raw beetroot into salads, or blend it into smoothies with other fruits.
A Word of Caution
While purple foods are generally safe and healthy for most people, remember that they are foods, not medicines. If you have any health conditions or take medications, talk to your doctor before making big changes to your diet. Some foods, like hibiscus, may interact with certain medications.
Also, eating a variety of foods is important. Purple foods are wonderful, but your body needs many different colors and types of food to stay healthy. Think of purple foods as one important part of a colorful, balanced diet.
Conclusion
Our African ancestors knew that food was more than just something to fill our bellies. They passed down traditional foods that we now know are filled with health-protecting compounds. Purple foods, with their anthocyanins, are a perfect example of this ancient wisdom. Now you know the science behind their benefits!
So the next time you see purple sweet potatoes at the market or sip a glass of hibiscus tea, remember — you are not just enjoying delicious food. You are also giving your body powerful nutrients that can help keep you healthy and strong.