This Purple Smoothie Is a Powerhouse of Antioxidant and Anti-inflammatory Ingredients to Get You on Track

Blue zones are five regions in the world with disproportionately high concentrations of centenarians, low rates of middle-age mortality, and seniors living in good health (Buettner 2025). Did you know that the purple grapes and purple sweet potatoes found in this smoothie are staple foods consumed by people living in blue zones (Buettner 2025)? Smoothies are a fantastic way to pack a variety of nutrients into a single, tasty drink. They are quick to prepare and offer endless possibilities for flavor combinations. In this guide, we will create a vibrant purple smoothie using blackberries, purple grapes, and purple sweet potatoes. Not only is this smoothie eye-catching, but it is also loaded with antioxidants, anti-inflammatory compounds, and vitamins, and minerals.

Purple smoothie video

Ingredients You'll Need

Blackberries, purple sweet potatoes, purple grapes

To whip up this vibrant smoothie, gather the following ingredients:

• 2 cups of blackberries

• 2 cups of purple grapes

• 2 medium purple sweet potatoes

• Water (as needed for desired consistency)

  
  

Preparing the Sweet Potatoes

Before enjoying your smoothie, you need to prepare the sweet potatoes. Start by washing them to remove any dirt. You can steam or boil the sweet potatoes for about 15-20 minutes until they are fork-tender. Once cooked, allow them to cool before adding them to your blender. You can simply slice the sweet potato in half and scoop out with a spoon or use your hands to peel off the skin manually. Sweet potatoes are not only nutritious but can also enhance the creaminess of your smoothie.

Blending the Ingredients

With your sweet potatoes ready, it’s time to blend all the ingredients together. In a blender, combine the cooked purple sweet potatoes with the blackberries and purple grapes.

Add water gradually, starting with about 1-2 cups and add until the blender is full, and you get the desired consistency. Blend on high speed until the mixture is smooth. If you prefer a thinner consistency, feel free to add more water as needed. This will ensure your smoothie is easy to sip and enjoy.

A delicious purple smoothie made with blackberries, grapes, and sweet potatoes

Nutritional Benefits

This purple smoothie is not just a treat for your taste buds; it’s also a nutritional powerhouse:

• Blackberries: Rich in Vitamins A, C, and E, minerals (calcium, phosphorus, iron, magnesium, potassium, sodium, manganese, and copper), dietary fiber (Martin et al., 2023). Blackberries are rich in phytonutrients such as phenolics that have anti-inflammatory and antioxidant properties (Halvorsen et al., 2002) (Paredes-López et al., 2010). Research also shows that phenolics can help prevent cardiovascular diseases (Chen et al., 2017), reduce inflammation (Morin 2020), improve neurological function and boost immune system (Tavares et al., 2020), and offer resistance against oxidative stress (Baby 2018).

  
  

• Purple grapes: Grapes contain a variety of phytochemicals, like phenolic acids, stilbenes, anthocyanins, and proanthocyanidins, all of which are strong antioxidants (Yang 2013). Resveratrol is an antioxidant that is found in grapes and been shown to afford health promotion in several chronic conditions such as aging, heart diseases, and cancers (Singh et al., 2015). Furthermore, research shows that the consumption of grapes is linked to a reduced risk of chronic diseases, including certain types of cancer and cardiovascular disease (Yang 2013). Furthermore, purple grapes are a common food in Ikaria, Greece and in Sardinia, Italy a blue zone area of the world (Buettner 2025). Blue zones are five regions in the world with disproportionately high concentrations of centenarians, low rates of middle-age mortality, and seniors living in good health (Buettner 2025).

  
  

• Purple sweet potatoes: These are excellent sources of vitamins A and C, along with potassium. Purple sweet potatoes are rich in flavonoids (including anthocyanins), and phenolic acids etc. which are present in both the leaves and roots of these sweet potatoes, and they offer numerous health benefits, such as antioxidant, anti-inflammatory, anti-cancer, and neuroprotective properties (Ivane et al., 2024). Furthermore, purple sweet potatoes are a stable food of the Okinawan blue zone (Buettner 2025)

  
  

By blending these nutrient-dense ingredients, you create a smoothie that tastes great and supports overall health.

Storage Tips

Store your purple smoothie and mason jars for grab and go convenience

If you find yourself with leftover smoothie, store it in an airtight container in the refrigerator for up to a few days. Also, you can divide up portion in mason jars for ready to go consumption.

Want to prepare ahead? Freeze the blackberries, grapes, and cooked sweet potatoes in individual portions. When you’re ready for a smoothie, simply blend the frozen ingredients with water for a quick treat.

Wrapping It Up

Making a purple smoothie with blackberries, grapes, and purple sweet potatoes is simple and enjoyable. It’s not only visually stunning but also packed with nutritional benefits.

Whether you need a quick breakfast, a post-workout snack, or a refreshing treat, this smoothie will surely hit the spot. Gather your ingredients, blend them together, and enjoy the delightful taste of this vibrant smoothie!

Experimenting with additional ingredients can personalize your creation even further. Happy blending!

References:

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