All about black foods, new superfoods. When you think about the colors on your plate, black is hardly the first association. Well, it’s time to do it, because they are the new powerful foods. We all know that green, yellow and red products are loaded with nutrients, but it is a huge mistake to talk less about blacks.

What are black foods

Foods with pigments called anthocyanins are known as black foods. Anthocyanins are found in black, blue and purple foods and have hidden nutrients and benefits in abundance. These pigments have rich antioxidant properties that promote health and have the potential to reduce the risk of cancer, heart disease and stroke. They play a huge role in health immunity. They are fun, healthy and non-standard and are also a pleasant visual pleasure. Let’s look at some interesting representatives and their advantages. Here are the most popular black foods.

Black rice

Cultivated in the Southeast Asian belt – this rice has a nutty taste and can be used in many recipes. In China, it was known as the banned rice because it was reserved only for royalty. Black rice is now also grown in some parts of Northeast India. It is loaded with lutien and zeaxanthin, which promote good eye health. They also have anti-cancer properties due to their high content of antioxidants and fiber. This type of rice can be used in puddings, french fries, appetizing risotto, oatmeal, noodles and bread and even for good khir!

Black olives

Olives are extremely diverse in taste. They can be added to salads, pasta, french fries and many other dishes. Olives contain monounsaturated fats, vitamin E, polyphenols and oleocanthal. These are strong anti-inflammatory and analgesic compounds. This small powerful food can protect your arteries from clogging, maintain eye health, prevent DNA damage and promote good skin and hair health.

Black sesame seeds

Black sesame seeds come with a huge number of benefits – they are loaded with fiber, protein, magnesium, potassium, iron, calcium, zinc, copper, selenium and vitamin E. It also contains sesamin, which helps reduce inflammation and plays a vital role in pain. put. Yes! All this in a daily dose of 1-2 teaspoons can work wonders for your health. They can be used in salads as a side dish, in bread, smoothies, soups, hummus, dips and even tahini. Sesame seeds are consumed soaked, sprouted, roasted or raw.

Black grapes

Known for its sweet taste, black grapes are a favorite of many. This seasonal fruit has many benefits to provide us. Black grapes contain lutein, zeaxanthin, which prevent retinal damage and macular degeneration. Resveratrol in grapes is known to have anti-cancer properties and has a huge protective effect on heart health, as well as lowering LDL levels. The proanthocyanidins present in this fruit also have great benefits for skin health. Use it in salads, smoothies, jams or just whatever you choose you will not go wrong!

Black garlic

Yes, you heard right. Well, it does not occur naturally, but it develops this color due to a process that turns it black and is widely used in Asian cuisine. This is ordinary power of garlic that has fermented or matured. It has a caramelized, spicy richness that gives the taste of french fries, roasted meat, rice and noodles, as well as soups. It has properties that prevent cell damage and thus protects us from cancer. Black garlic contains almost 2 times more antioxidants than its white counterpart.

Other common black foods in this color are: black figs, black mushrooms, blackberries, black potatoes, blackcurrants, black raisins, black pepper and black beans. And the list goes on. Pros and cons of black foods in your diet Benefits of black foods: As mentioned above – they come with many benefits such as anti-cancer, anti-aging, good for the eyes, heart, skin and hair health. Disadvantages of black foods Nothing in particular. There are no real toxicities associated with these foods that are reported and considered safe, but always remember that too much of everything is not a rule in nutrition.