10 black-coloured foods and why you should eat more of them

We have always read about benefits of eating green-coloured foods. But, have you ever explored black-coloured foods? If not, it’s time to paint your diet black, because these black foods are healthier than many superfoods. These are the foods with the pigments called anthocyanins and are also 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 overall health. They play a huge role in immunity and are fun and healthy too. Here are 10 black-coloured foods and why you should eat more of them.

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.

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.

Also known ad kala til, they are loaded with fibre, protein, magnesium, potassium, iron, calcium, zinc, copper, selenium and Vitamin E. They also contains 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.

Black grapes are sweet in taste and 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!

Black rice comes with a nutty flavour and is naive to Southeast Asian belt. They are 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!

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.

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.

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.

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 the antioxidants and anti-cancer properties.

It is said that 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.

Images Courtesy: istock