The Potential of Purple: Benefits of Purple Vegetables in Your Diet and Which Ones to Grow

Purple vegetables are not only visually stunning but also packed with a range of health benefits that make them a valuable addition to your diet. These vibrant veggies are rich in antioxidants, vitamins, and minerals that contribute to overall wellness. In this blog, we’ll explore the health benefits of purple vegetables, why they deserve a place on your plate, and which varieties are best suited for growing in the UK.

Why are Purple Vegetables So Special

The deep purple hue in vegetables comes from anthocyanins, a type of flavonoid with powerful antioxidant properties. Anthocyanins are known to offer several health benefits, including:

Anti-Inflammatory Properties

• Purple vegetables help reduce inflammation in the body, which is linked to various chronic diseases like heart disease, diabetes, and arthritis.

Heart Health

• Anthocyanins can improve cardiovascular health by reducing blood pressure, lowering cholesterol levels, and enhancing the elasticity of blood vessels.

Cognitive Function

• Consuming purple vegetables may help protect the brain from age-related cognitive decline and improve memory and learning.

Cancer Prevention

• The antioxidants in purple vegetables can help neutralise harmful free radicals, potentially reducing the risk of certain cancers.

Eye Health

• The pigments in purple vegetables support eye health by protecting the retina from oxidative stress, which can lead to vision problems.

Weight Management

• Purple vegetables are typically low in calories and high in fibre, making them excellent for weight management and digestive health.

Best Purple Vegetables to Grow in the UK

If you’re inspired to add more purple to your plate, growing your own vegetables is a great way to ensure a steady supply. Here are some of the best purple vegetables to grow in the UK:

Purple Sprouting Broccoli

• Why Grow It?: This variety of broccoli is packed with vitamins A, C, and K, as well as iron and calcium. It’s also a cold-hardy plant that thrives in the UK climate.
• Growing Tips: Sow seeds from April to June and transplant seedlings in July or August. Harvest from late winter to early spring, providing a fresh supply during the lean months.

Purple Carrots

• Why Grow It?: Purple carrots are not only eye-catching but also packed with beta-carotene and antioxidants. They have a slightly sweeter taste than orange carrots.
• Growing Tips: Sow seeds directly into the ground from March to August. Ensure they’re well-watered, especially during dry spells. Harvest from  summer to early autumn.

Beetroot

• Why Grow It?: Beetroot is rich in folate, potassium, and dietary nitrates, which can improve blood flow and lower blood pressure. Both the root and leaves are edible.
• Growing Tips: Sow beetroot seeds from April to July. Thin seedlings to give each plant enough space to grow. Harvest from summer to late autumn.

Purple Cauliflower

• Why Grow It?: This vibrant cauliflower is high in vitamins C and K and offers a milder flavour than its white counterpart. It’s great for roasting, steaming, or adding to salads.
• Growing Tips: Sow seeds in spring for a summer harvest or in late summer for overwintering and a spring harvest. Ensure they have plenty of water and full sun, use net to protect from pests.

Aubergine 

• Why Grow It?: Aubergines are rich in fibre, vitamins B1 and B6, and antioxidants. They are a key ingredient in Mediterranean dishes like ratatouille and Baba Ganoush.
• Growing Tips: Start seeds indoors in late winter. Transplant outdoors after the last frost in a sunny, sheltered spot or grow in a greenhouse. Harvest from mid-summer to autumn.

Purple Kale

• Why Grow It?: Kale is a superfood loaded with vitamins A, C, and K, along with calcium and iron. Purple varieties are especially beautiful and cold-resistant.
• Growing Tips: Sow seeds from April to June. Kale is hardy and can be harvested from late autumn throughout the winter.

Purple Beans

• Why Grow It?: Varieties like ‘Carminat’ beans are fun to grow and eat. They turn green when cooked but retain their nutritional benefits.
• Growing Tips: Sow seeds directly into the soil in late spring after the last frost. Provide support for climbing varieties and harvest throughout the summer.

Purple Tomatoes

• Why Grow It?: Purple tomato varieties are generally considered to be some of the tastiest varieties by tomato connoisseurs. Their dark skins are packed with anthocyanin making them a healthier option than a standard red variety.
• Growing Tips: Sow seeds into small pots early spring and plant out after the last frost. Provide support for indeterminate (cordon) varieties and maintain a healthy pruning routine.

Growing Tips for Purple Vegetables

• Soil Preparation: Most purple vegetables prefer well-draining, fertile soil with plenty of organic matter. Test your soil and amend it as needed. The one exception is carrots which prefer poor soil and a high sand content and are therefore an excellent choice for container growing.
• Watering: Consistent watering is key, especially during dry spells. Mulching can help retain soil moisture and keep the roots cool.
• Sunlight: Most purple vegetables thrive in full sun. Ensure they receive at least 6-8 hours of direct sunlight each day.
• Pest and Disease Management: Keep an eye out for common pests like aphids, slugs, and caterpillars. Use organic methods such as companion planting, biological controls, or manual removal to keep them at bay.

Incorporating purple vegetables into your diet not only enhances the visual appeal of your meals but also provides a host of health benefits. By growing your own purple vegetables in the UK, you can enjoy fresh, nutrient-rich produce while adding variety to your garden. With the right care and attention, these colourful crops can flourish in your garden, providing you with a steady supply of delicious and nutritious vegetables throughout the growing season.