Winter Foods to Boost Antioxidants

Blue, purple, red and black foods for better health.

It’s good to be blue! Naturally blue—and even red, black and purple—foods get their color from anthocyanins, antioxidants linked to a host of health benefits, from lowering cancer and heart disease risk to quelling inflammation. Blueberries are a top source, but they aren’t in season in the winter, so try these four delicious alternatives instead. Download a FREE Best Winter Recipes Cookbook!


Black Rice

Black Rice

Researchers at Louisiana State University recently reported that black rice boasts anthocyanin levels rivaling those of blueberries. Eat 3/4 cup black rice to get as many anthocyanins as you’d find in a serving (1/2 cup) of blueberries.

More Healthy Rice Recipes


Purple Potatoes

Pictured Recipe: Steak & Purple-Potato Salad

Purple Potatoes

These deeply colored tubers have two to three times more antioxidants than their pale counterparts—and their skin has the most anthocyanins. Eat 11/3 cups to get the same dose as a serving of blueberries.

More Healthy, Low-Calorie Potato Recipes


Red Wine & Grape Juice

Red Wine & Grape Juice

Research points to a heart-protective effect from drinking red wine and dark-purple Concord grape juice. A bit less than two glasses of wine or 11/2 cups of 100-percent grape juice delivers as many anthocyanins as a serving of blueberries.


Black Beans

Pictured Recipe: Black Bean Quesadillas

Black Beans

Black beans are a cheap, easy way to get anthocyanins—plus some fiber, folate and iron. Serve yourself 2/3 cup to get what a serving of blueberries offers.

More Healthy Black Bean Recipes