Black foods are those that contain the pigment anthocyanins. Anthocyanins are found in foods that are black, blue, or purple and have a plethora of hidden nutrients and benefits. These pigments have high antioxidant levels, which promote health and may lower the risk of cancer, heart disease, and stroke. They play a significant role in immunity. They’re entertaining, healthy, and unique, and they’re also a visual treat. Let’s take a look at a few interesting ones and their advantages. Always maintain a balanced diet that includes all food groups, various colours, nutrients, and varieties – so choose these in moderation and incorporate them into your daily meal plan with the assistance of a nutritionist.
This rice, grown in the South East Asian belt, has a nutty flavour and can be used in a variety of recipes. In ancient China, this was known as forbidden rice because it was only available to royalty. Some parts of North East India are now growing black rice as well. They are high in lutein and zeaxanthin and promote eye health. Because of their high antioxidant and fibre content, they have cancer-fighting properties. These black food can be used in puddings, stir-fries, risotto, porridge, noodles, and bread, and they also make a delicious kheer!
A surprise closer to home! Since ancient times, Indians have consumed black dal. They’re used in gravies and mixed dhal dishes. They are high in fibre, iron, folate, and protein, and they can also be quite tasty.
Many people enjoy black grapes because of their sweet taste and popular flavour. This seasonal fruit provides a plethora of advantages. This black food contains lutein and zeaxanthin, which protect the retina and prevent macular degeneration. Resveratrol in grapes has been shown to have anti-cancer properties as well as a significant protective effect on cardiac health by lowering LDL levels. Proanthocyanidins found in this fruit are also beneficial to skin health. These grapes can be used in salads, smoothies, jams, and even curd rice!
Black Sesame Seeds
This black food is commonly known as til and is high in fibre, protein, magnesium, potassium, iron, calcium, zinc, copper, selenium, and vitamin E. It also contains sesamin, which aids in the reduction of inflammation and plays an important role in joint pain. Yes! All of this in just 1-2 teaspoons per day can do wonders for your health. They can be used as a garnish for salads, laddoos, bread, smoothies, soups, hummus, dips, and even tahini. They can also be eaten soaked, sprouted, baked, or roasted.
Yes, you read that correctly. These black food are not naturally occurring, but develop this colour as a result of a process that turns them black and are widely used in Asian cuisine. It’s just plain white garlic that’s been fermented or aged. It has a caramelised, savoury richness that enhances stir-fries, meat bakes, rice and noodles preparations, and soups. These have properties that protect us from cancer by preventing cell damage. Black garlic contains nearly twice as many antioxidants as white garlic.
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