Do you think of superfoods as being vivid in color -red, orange, green, yellow, and purple? No wonder! You hear so much about the importance of eating the rainbow. Vivid colors, as long as they’re natural, really are a health asset! Yet, a surprising number of foods that have gained superfood status are darkly pigmented, almost black in color. Many of these foods are rich in plant pigments called anthocyanins. These special pigments are dark purple, almost black, in hue.
What’s so special about anthocyanins and what makes them so “super”? These are natural pigments that protect plants against insects and other predators and also have antioxidant and anti-inflammatory activity. Darkly colored produce, rich in anthocyanins, have benefits that go beyond the vitamins, minerals, and fiber they offer. According to preliminary studies, these plant-based compounds may lower the risk of some types of cancer, cardiovascular disease, and help preserve brain health. Let’s look at six black superfoods you can use to upgrade your diet.
Black Superfoods: Black Lentils
Black lentils are an excellent source of plant-based protein. In fact, a half-cup of these versatile legumes has 12 grams of protein along with 9 grams of fiber. As you know, fiber may lower the risk of heart disease, enhance blood sugar control, and help you feel full longer. So, black lentils can help boost your metabolic health. Beans are another good source of plant protein and fiber, but unlike beans, black lentils, due to their small size, cook faster, so you can get dinner on the table in a jiffy. Use them to make veggie burgers, in soups, in salads, or as a fiber-rich side dish.
Black Superfoods: Black LentilsBlackberries
Berries are one of the most nutrient-dense fruits – and blackberries are no exception. Like other berries, blackberries possess a rich variety of antioxidants but they also have antibacterial and antiviral properties. As periodontists point out, the anti-bacterial properties of blackberries may lower the risk of gum disease, one of the most common, “silent” infections that often goes untreated.
Similar in appearance to blackberries are black raspberries. Black raspberries are distinctive in that they have 3-times the antioxidant power of other berries, although they’re a bit harder to find at the supermarket. If you can track them down, add some to your next bowl of oatmeal or container of yogurt and enjoy the health benefits.
Black Superfoods: Black LentilsBlack Garlic
Black garlic doesn’t contain anthocyanins like the other darkly colored foods on the list, yet it still has a distinctively black hue. The dark coloration is from the fermentation process that black garlic undergoes when it’s exposed to heat and humidity. What emerges is sweet-tasting garlic that’s rich in probiotics, good bacteria that help keep your gut and immune system healthy. Don’t forget that garlic also contains healthful sulfur compounds. These compounds, including one called allicin, help prevent blood clots as well as lower blood pressure and cholesterol. Garlic is a heart-healthy food, and when it’s fermented, it’s good for your gut too.
Black Superfoods: Black LentilsBlack Beans
Black beans don’t always get the attention they deserve. How many times have you eaten black beans at a Mexican restaurant or enjoyed a black bean burger without a thought about their health benefits? Yet, black beans are packed with phytochemicals called bioflavonoids that help keep your cells healthy. You’re probably also aware that Western countries are suffering from an epidemic of pre-diabetes and diabetes. Research shows adding black beans to a meal reduces the rise in glucose and insulin you get when you eat a carbohydrate meal. Fiber-rich foods like black beans are good for your metabolic health AND your waistline.
Black beans are versatile too. Trying to reduce your meat consumption? Then whip up a homemade, black bean burger. These days, enlightened cooks are even using pureed, black beans to make healthier versions of chocolate brownies. If that strikes your fancy, you can find recipes for doing this online. Take advantage of the versatility and health benefits that black beans offer.
Black Superfoods: Black LentilsBlack Rice
Black rice is sometimes called “forbidden rice.” No wonder! In ancient China, black rice was so highly prized that it was deemed suitable only for royalty. These days, you don’t have to be royalty to enjoy its health benefits. As with many other darkly colored fruits and vegetables, black rice is black because of the large number of anthocyanins it contains. This gives it superior antioxidant activity relative to brown, wild, or white rice. It also contains substantial amounts of vitamin E. Compared to white rice, it also boasts substantially more zinc, iron, and protein. If you’re lucky enough to have access to it in your area, take advantage of its health benefits.
Black Superfoods: Black LentilsBlack Tea
Green tea is the darling of the tea world due to its high levels of antioxidants called catechins. However, black tea has noteworthy health benefits as well. This fermented form of tea is rich in another class of antioxidants called theaflavins. Preliminary studies show the theaflavins in black tea may improve insulin sensitivity and help reign in inflammation, a driving force behind a number of health problems. In addition, a study linked drinking black tea with a lower risk of developing ovarian cancer. One precaution, theaflavins in black tea bind to milk proteins and form complexes. When these complexes form, it theoretically reduces some of the health benefits of sipping black tea. However, not all studies show this. To be safe, enjoy black tea but don’t add milk. If you enjoy milk in your black tea, use a milk alternative like almond milk or coconut milk.
The Bottom Line
Don’t forget to eat a rainbow of colors, but include some of these black superfoods in your diet as well. Most importantly, make sure the foods that you eat are whole foods and not from a package. When you eat a variety of whole foods, you get an abundance of healthful compounds that work synergistically to help you stay healthy.
References:
Today’s Dietitian. Vol. 16 No. 3 P. 20. March 2014.
J Zhejiang Univ Sci B. 2012 Feb; 13(2): 94–102.
OraMD.com. “NEW STUDY: The Link Between Blackberries And Gum Disease”
NewMax Health. “Blackberries and Raspberries Offer Big Health Benefits”
Int J Gynecol Cancer. 2007 Jan-Feb;17(1):50-4.
Nutrients. 2015 Aug; 7(8): 6139–6154.
The Salt. “How ‘Forbidden’ Black Rice Flourished For Millennia”
Examine.com. “Theaflavins”
Cancer Epidemiol. 2013 Feb;37(1):54-9. doi: 10.1016/j.canep.2012.10.003. Epub 2012 Oct 26.
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