01/12Black foods and health benefits
We always read about the benefits of greens, yellows and reds, as they are loaded with nutrients. But, have you ever explored any other colour? If not, it’s time to paint your diet black, because these black foods are healthier than many superfoods. Here’s everything you need to know about black foods. (Image: istock)
02/12Black walnuts
Rich in omega-3 alpha-linolenic acid, black walnuts are known for improving heart health. It has also been proven that walnuts are rich in ellagic acid, which is said to have a cardio-protective effect. They are also rich in unsaturated fats which are quite effective in controlling hunger and increasing fullness, and hence aid weight loss. They are rich in antioxidants like melatonin, which helps improve the duration and quality of sleep as well.(Image: istock)
03/12What are Black Foods?
Foods with pigments called anthocyanins are known as black foods. Anthocyanins are found in black, blue and purple coloured foods and have hidden nutrients and benefits galore. These pigments have rich antioxidant properties which promote health and have the potential to reduce the risk of cancer, heart disease and stroke. They play a huge role in immunity. They are fun, healthy, offbeat and make for a nice visual treat too. (Image: istock)
04/12Black Rice
Native to Southeast Asian belt, black rice has a nutty flavour loaded with lutein and zeaxanthin and promotes good eye health. They have cancer-fighting properties due to their high anti-oxidant and fiber content. They can be used in puddings, stir fries, risotto, porridge, noodles, bread and even makes a great idea for a good kheer! (Image: istock)
05/12Black Dal
A closer to home surprise! Indians have used black dal since ages. They are used as gravies and in mixed dal preparations. They are rich in fibre, iron, folate and protein and can be quite delicious too.(Image: istock)
06/12Black Olives
They are rich in monounsaturated fats, Vitamin E, Polyphenols and oleocanthal. They can be added to salads, pastas, stir fries and some pickles and drinks too. Also, they help protect the arteries from clogging, maintain eye health, prevent DNA damage, promote good skin health and also hair health.(Image: istock)
07/12Black Sesame Seeds
Commonly known as Til, they come with a huge bunch of benefits, loaded with fibre, protein, magnesium, potassium, iron, calcium, zinc, copper, selenium and Vitamin E. They also contain sesamin, which helps reduce inflammation and plays a vital role in joint pain. They can be used in salads as garnish, in laddoos, in breads, smoothies, soups, hummus, dips and even tahini.(Image: istock)
08/12Black Grapes
Sweet in taste, black grapes contain compounds like Lutein and Zeaxanthin which prevents retinal damage and macular degeneration. Resveratrol in grapes are known to have anti-cancer properties and have a huge protective effect on cardiac health by lowering LDL levels too. Proanthocyanidins present in this fruit has great benefits for skin health too. It is suggested to use black grapes in salads, smoothies, jams, and even good old curd rice!(Image: istock)
09/12Black Garlic
They are not naturally black, rather the cloves are fermented for weeks and that turns them black and are used widely in Asian cuisine. They possess a caramelized, savoury richness that adds flavour to stir fries, meat bakes, rice and noodles preparations and soups too. They help in preventing inflammation and can help in boosting memory. They also have properties that prevent cell damage and hence protect from cancer. As per studies, they are better than raw garlic because of antioxidants and anti-cancer properties.(Image: istock)
10/12Black Figs
They are sweet and delicious and commonly grown in the United States. They are a rich source of potassium and have a very high fibre content which boosts good digestion. They are also effective in weight loss, help fight cancer cells and can also keep the blood pressure under control.(Image: istock)
11/12Blackberries
They are known to promote heart health as they reduce inflammation and boost the immune system. According to experts, blackberries are good for women dealing with menstruation flow or irregular occurrence of periods. Blackberries are also one of the foods that are high in antioxidants and you can use them in your smoothies, desserts, salads or pancakes.(Image: istock)
12/12Black dates
They are rich in carbohydrates, protein, vitamins and dietary fibre. They also contain a chemical element called Fluorine, which is useful in protecting teeth against decay. The high amount of Selenium boosts immune function and also helps prevent risk of cancer.
The above article was first published in Times of India, https://timesofindia.indiatimes.com/life-style/food-news/10-black-foods-that-are-healthier-than-superfoods/photostory/86671852.cms
