Leafy greens often get praised for all the antioxidant glory, but blue and black pigmented foods can be filled with health-promoting compounds too.
We often read about the benefits of eating reds, greens, and yellows, as they are packed with nutrients. But have you ever tried exploring any other color? If you haven’t, it’s about time to paint your diet blue and black because these foods are healthier than green veggies and many superfoods. Research suggests anthocyanins (pigments abundant in purple, blue, and black whole foods) help lower the risk of cardiac disease and some types of cancer and can also make your skin glow. Here are six blue and black foods that you can add to your diet.
Blueberries are not just a fruity classic but also an excellent source of fiber and Vitamin C. These berries are not just super blue foods but also a superfood and are incredibly good for heart and brain health. Blueberries are jam-packed with essential antioxidants and nutrients that can prevent cell damage and mitigate the risk of chronic diseases.
Black olives are rich in Vitamin E, monounsaturated fats, oleocanthal, and Polyphenols. You may add black olives to your pasta, salads, pickles, and drinks. They also help protect the arteries from clogging, prevent DNA damage, maintain eye health, and promote hair health.
Blue corn, originally cultivated by the Hopi, is a staple of American Southwest and Mexican cuisine, and it is a natural blue food. Blue corns are used to make blue corn chips and tortillas, and it has 20 percent more protein than regular white corn.
Black rice is an ancient grain and an excellent source of vegetarian protein. You can try it for breakfast by mixing it with milk, chopped almonds, fruits, and some honey, or simply toss in salads to derive a chewy texture.
Blue tomatoes have a high content of anthocyanin that offers a purple-blue tint. Numerous studies reveal that anthocyanin-rich foods can prevent inflammation, protect against cardiac disease, and promote brain and eye health. Here’s a bonus blue tomatoes are packed with other powerful antioxidant compounds like lycopene, which is absent in regular tomatoes.
Black Sesame Seeds
Black sesame seeds come loaded with protein, fiber, potassium, magnesium, calcium, zinc, iron, copper, Vitamin E, and selenium. They are also rich in sesamin, which helps ease inflammation and relieves joint pain. You can use black sesame seeds in salads as a garnish, in bread, dips, and even soup.
Do you think black and blue foods are the new green?