Eating Healthy Food
Eating healthy food has always been about whole grains and colored fruits and vegetables. The latest research shows really eating healthy food includes black colors as the new green!
Green veggies have long been hailed as the go-to good-for-you food, but dark fruits, veggies, and grains (the darker the better) are nutritional powerhouses too. Their color comes from anthocyanins, plant pigments that may help lower the risks of diabetes, heart disease, and cancer. In fact, black foods have more antioxidants than light-colored foods because of their high pigment content. Can’t find one of these deep-hued superfoods at your local supermarket? Try natural food stores and ethnic groceries to assure eating healthy food from the new color – black.
Here are The 6 Black Superfoods:
- Black Rice – Brown rice is good for you, but black rice is even better. That’s because the bran hull contains significantly higher amounts of vitamin E, which bolsters the immune system and protects cells from free radical damage. In fact, black rice contains more anthocyanin antioxidants than blueberries, according to a study from a State University Agricultural Center. Eating healthy food has long included rice but we now know black rice is best.
- Blackberries – Polyphenols found in dark berries may help reduce cognitive decline in older age by cleaning up cells that impair brain function, researchers at a Human Nutrition Research Center on Aging say. Blackberries are also hugely fiber-rich – one cup has almost 8 of the 25 grams you need daily.
- Black Soybeans – Move over, edamame. A Korean study found that eating black soybeans can help reduce the risk of thrombosis (a type of blood clot that’s potentially fatal) even more than yellow or green soybeans. And all soybean oil contains alpha-linolenic acid (a type of omega-3 fatty acid that may reduce the risk of heart disease).
- Black Lentils – These legumes are loaded with iron – one cup has about 8 mg, getting you almost halfway to the daily requirement of 18 mg for women. Lentils also boast high levels of soluble fiber, which may not only lower your cholesterol, but could also improve immune function, according to a new University study. Easy vegetable recipes have long included lentils but now we know the darkest lentils have the most fiber.
- Black Beans – The dark skins of these beans are packed with bioflavonoids (potent plant-based nutrients that may protect against cancer), research out of a University reveals. Again, easy vegetable recipes have long included black beans (mostly for color) but we now know healthy as well.
- Black Tea – Green and white teas get all the health hype, but good old black tea has its perks, too. It contains theaflavins (antioxidants that a study from a University suggests may improve recovery from muscle soreness after intense exercise). Drinking black tea may also lower your risk of having a heart attack.
Eating healthy food has always included colored foods, we now know the darker the color, the healthier the food. Easy vegetable recipes we’ve been using for years include some of these dark or black foods.