How many Blue Foods do you know?
Blue foods are rich in anthocyanins and serve as natural antioxidants and anti-inflammatory ingredients, helping maintain overall body health and balance.
Rich in high-quality protein, trace elements, unsaturated fatty acids, and vitamins
Rich in Omega-3 fatty acids, especially EPA and DHA polyunsaturated fatty acids, and high-quality protein
Dietary fiber, Vitamin C, B6, potassium, and minerals
Vitamin C, anthocyanins, dietary fiber, and various minerals
Rich in high-quality amino acids, minerals (such as selenium and zinc), and Omega-3 unsaturated fatty acids
Rich in potassium, antioxidant substances, and dietary fiber
Rich in Vitamin C, Vitamin E, and other essential nutrients
Rich in anthocyanins, flavonoids, and other antioxidant substances
Rich in protein, vitamins, and minerals
Rich in polysaccharides and other beneficial compounds
Rich in various vitamins and minerals, particularly Vitamin C, calcium, and iron
Containing phycocyanin, a water-soluble natural blue pigment
Core Benefits of Blue Foods
Antioxidant and anti-aging
Blue foods (such as blueberries and spirulina) are rich in natural antioxidants such as anthocyanins and phycocyanin, which can effectively eliminate free radicals and delay cellular oxidative damage.
Protecting cardiovascular health
The polyunsaturated fatty acids (such as Omega-3 found in deep-sea fish) and anthocyanins in blue food can lower cholesterol and triglyceride levels in the blood, reduce the risk of arteriosclerosis, improve blood circulation, and are particularly suitable for patients with hyperlipidemia and cardiovascular disease
Improving vision and relieving eye fatigue
Anthocyanins can promote the regeneration of rhodopsin in the retina, enhance night vision, and alleviate eye fatigue caused by long-term use of electronic devices
Enhance memory and brain function
The active ingredients in blueberries can stimulate brain cell signaling, enhance short-term memory and cognitive abilities; DHA in deep-sea fish helps maintain the health of the nervous system and prevent cognitive decline
Anti inflammatory and anti-cancer potential
The phycocyanin in spirulina has anti-inflammatory properties and may inhibit tumor growth; Compounds such as tannic acid in blueberries have also been proven to have anti-cancer effects
Recommended Blue Foods & Healthy Recipes
1. Blueberries
Benefits: Antioxidant and anti-aging、Protecting vision、Improving cardiovascular health、Enhance immunity and intestinal health、Enhance brain function and memory
Recipe:Blueberry yogurt cup; Bottom layer with oats, middle layer with sugar free yogurt, top layer with blueberries and crushed nuts, refrigerate before consumption
2. Blue Shrimp
Benefits: The astaxanthin content of blue shrimp is as high as 73.64 mg/kg, making it one of the best natural antioxidants. Its antioxidant capacity is 6000 times that of vitamin C.Every 100 grams of blue shrimp contains about 20 grams of protein and only about 1.2 grams of fat, making it a typical high protein, low-fat ingredient
Recipe: Blue shrimp sashimi: Wash and shell the live shrimp, cut the back with a knife, and dip it in soy sauce or mustard for consumption.
3.Blue diamond fish
Benefits: Blue diamond fish is a high protein, low-fat fish with a protein content of about 15% -20% and a fat content of less than 10%. It is suitable for fitness enthusiasts and those who need to control their weight、Rich in unsaturated fatty acids、Vitamins, minerals, and antioxidant components
Recipe: Steamed Blue Lingyu: Wash and marinate with salt for 10 minutes. Insert ginger slices and scallions into the belly of the fish, steam in the steamer for 10-15 minutes, then pour hot oil and steamed fish and soy sauce into the pot.
Multicolor Pairing Suggestions
Natural blue food is a "nutritional treasure" that can resist oxidation, protect the heart and brain, and enhance immunity
Combine them using the “Rainbow Principle” for balanced nutrient intake. Let your meals become colorful and healthier!
Daily Goal: Include at least 3–5 different colored foods, e.g., green broccoli (liver protection), black wood ear mushrooms (kidney support), white yam (lung nourishment).
Cooking Tips: Combine red ingredients with fats (e.g., scrambled eggs with tomatoes) or acidic seasonings (e.g., lemon juice) to enhance fat-soluble nutrient absorption.
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