You may not know that many delicious and nutritious black foods have been around for a long time but are just now being recognized for their significance in the human diet. In general, foods with a dark coloration are healthier. They can boost your immune system and improve your heart and kidneys. Let’s explore WhichChoose and all the ways in which the black food list can help us.
Here’s a list of ten healthy black foods to include in your diet:
Blackberries are among the top ten antioxidant-rich foods. Polyphenol antioxidants regulate metabolism and keep you trim. They are an excellent source of vitamins C, A, E, and K, minerals, and fiber. So we have better digestive health, a strengthened immune defense, a reduced risk of type II diabetes, and prevention of heart disease and hemorrhoids. Polyphenols may also help prevent breast and cervical cancer, while anthocyanins in berries help memory retention.
So indulge in this berry tasty, nutrient-dense food- as a snack or dessert. They contain only 62 calories per cup.
Black beans figure among the world’s 50 superfoods. Also known as pinto beans, they are rich in flavonoids, protein, and fiber, all the better to prevent type 2 diabetes, keep your heart healthy, your arteries plaque-free, and prevent colon cancer.
Soaking the beans in water and then throwing off the soaked water helps get rid of the indigestible starch called oligosaccharides that cause flatulence. Afterward, you can cook the beans in fresh water over a stove or pressure cooker.
Two cupfuls a week is good enough to derive all the health benefits black beans offer.
Yet another of the world’s 50 healthiest foods is native to India. Pepper is today the most widely used spice in the world. It was once used as currency and presented to the Gods as an offering.
Just as you sneeze if you sniff at a whole handful, black pepper seasoning stimulates your taste buds and whizzes off an alert to your stomach to increase hydrochloric acid, essential to your digestion. Black Pepper is very useful in curing acidity, gas, constipation, and diarrhea.
Black Pepper is rich in some healthful ingredients such as magnesium, iron, potassium, vitamin C, vitamin K, and fiber which not only add flavor to your meals and preserve it too but also relieve respiratory disease, vitiligo, and insect bites. As an added bonus, it breaks down fat cells to keep you slim.
It’s best to DIY. Grind whole peppercorns rather than buy ready-made powder, which not only loses its zing but may be adulterated.
Black Sesame Seeds
The Chinese start their day with a tonic prepared from ground black sesame seeds mixed with hot water as a little fountain of youth. Ayurveda uses sesame to arrest aging and greying hair.
They’re tiny cholesterol fighters, chockfull of sesame, sesamolin, and dietary fiber. They support cardiovascular and respiratory health, reduce inflammation, and protect against colon cancer and osteoporosis.
A quarter cup offers these minerals:
- 125 mg of magnesium (32% of your daily requirements)
- 350 mg of calcium (with hulls) (35% of your daily requirement- and more than a cup of milk)
- 1.5 mg of copper (74% of your daily requirement)
- 2.5 mg of Zinc (15% of your daily requirement)
All these micro-nutrients regulate your blood pressure, lessen tension and migraine headaches, help regulate sleep patterns and build collagen (the compound that keeps skin cells youthful and plump)
Their dark hue comes from flavonoids. The more vibrant the color of a grape, the higher the percentage of flavonoids. Resveratrol and quercetin are the two main flavonoid compounds that are supposed to reduce the risk of cardiovascular illnesses.
They work by decreasing the formation of blood clots in the arteries and platelet clumping and preventing oxidation of LDL cholesterol which is the main initiating factor for damaged and hardened arteries. Grapes also hike up nitric oxide levels, which helps keep penile arteries supple.
Grape skin is rich in phenolic compounds that help inhibit a group of enzymes known as protein tyrosine kinases which maintains cell regulation and also hinders the tightening of blood vessels, thus decreasing the blood flow to the heart.
Saponis-Phytonutrient compounds present below the skin of grapes bund with cholesterol and prevent its absorption. They help to curb inflammatory pathways and protect against heart disease and cancer. Grapes also help to combat hypertension, protect against lung cancer, lower the risk of Alzheimer’s disease and act as anti-aging agents.
Three thousand years ago, it was the food of the Emperor of China but forbidden to the common man.
With a nutty flavor, black rice, which turns purple when cooked, contains vitamin B, niacin, vitamin E, calcium, iron, and Zinc in higher levels than the common white rice. It is rich in anthocyanin antioxidants, which are water soluble and so reach every nook ‘n’ cranny of your body. It may help protect against cancer, type-2 diabetes, and heart diseases like heart attack and Alzheimer’s.
The bran’s health benefits are that it can be powdered and dusted on fish or pancakes.
Black Olives are very healthy and have lots of health benefits. The difference between green and black olives is that the black is allowed to ripen fully before being harvested and processed.
Black olives burst with flavonoids, polyphenols, vitamin E, mono-saturated fats, fiber, and iron. Don’t be worried about the salty flavor because it is within the recommended range.
Back Olives is a flavourful anti-inflammatory food that lowers cholesterol and strengthens your cardiovascular system. The ancient Chinese used them to treat coughs.
Heart-healthy olive oil is made from pressed black olives. You can use it for Greek salads, pizzas, and tapenade spread; bake them into your bread or any continental dish you want to make special.
Black currants come from a shrub and have a pleasant tart taste. The high levels of anthocyanin and vitamin C (3 times more than oranges) make them a disease-bursting antioxidant powerhouse-anti diuretic, anti-diarrhea, anti-rheumatic, anti-uric acid, anti-exhaustion, anti-menopausal symptoms, anti-heart diseases.
Dried black currants are high protein, low fat, and high fiber, with copper, manganese, and potassium, too. They help lower the risk of type-2 diabetes, cholesterol, digestive disorders, and osteoporosis.
Make a tonic of one tsp of dried black currants and 250 ml water. Cook till it bubbles for 30 minutes. Drink up in a day. It is great for your skin.
Black mushrooms (Shiitake) are yet another superfood among the world’s 50 healthiest. They have been used medicinally by the Chinese for 6000 years and are a symbol of longevity in Asia.
Black shiitake mushrooms are believed to have anti-tumor and anti-viral properties and may help relieve arthritis and allergies because they are abrim with B vitamins, iron, selenium, and copper. They can protect against cardiovascular disease (including hardening of the arteries)
It’s a superfood, too, made from oxidized leaves, which are fermented and dried. After which they turn black. Black tea was used as currency in Asia because it kept its flavor and color for years.
It contains antioxidants called catechism, which protect the artery walls against damage, prevent blood clot formation, and push up good HDL cholesterol. Furthermore, it contains manganese that helps cardiac function, polyphenols that prevent the formation of carcinogens (Especially oral, stomach, prostate, and breast cancers), and kills malignant cells, leaving normal cells alone. They stop irritable bowel syndrome, banish acne better than harsh benzoyl peroxide and build stronger bones. New research suggests that black tea may protect against Parkinson’s disease too.
Black foods can be a terrific complement to your diet, whether you’re looking for a wholesome breakfast or a filling dinner. You’ve got to use your imagination from time to time! Which one on this black food list have you actually tried? How would you rate your whole experience? Share with WhichChoose about it in the comment section provided below.
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