When you think of the colours on your plate, do you ever think of black? Well, its time you do! As they are the new power food. We all know greens, yellows and reds are loaded with nutrients -- so are the lesser spoken about black ones too!
What are black foods? Foods with the pigments called anthocyanins are 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 anti-oxidant properties which promote health and have the potential to reduce the risk of cancer, heart disease and stroke. They play a huge role in immunity. They are fun, healthy, offbeat and make for a nice visual treat too.
Abhilasha V, HOD and Chief Clinical Nutritionist -- Cloudnine group of hospitals, Bengaluru, few interesting ones and their benefits:
Black Rice
Cultivated in South East Asian belt, this rice has a nutty flavour and can be used in many recipes. In China this was known as the Forbidden rice in ancient times as it was reserved for only royalty. Now, some parts of north East India grow black rice too. They are loaded with lutien and zeaxanthin and promote 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!
Black Dal
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.
Black Olives
With the western influence on our eating habits, it has brought along a long list of good foods. Olives are one of them and they are versatile in their flavour. They can be added to salads, pastas, stir fries and some pickles and drinks too. Olives contain monounsaturated fats, Vitamin E, Polyphenols and oleocanthal -- which is a strong anti-inflammatory and pain-killer compound found in olives. This little power-packed food can protect your arteries from clogging, maintain eye health, prevent DNA damage, promote good skin health and also hair health.
Black sesame seeds
Commonly known as Til, they come with a huge bunch of benefits, loaded with fibre, protein, magnesium, potassium, iron, calcim, zinc, copper, selenium and Vitamin E. It also contains sesamin, which helps reduce inflammation and plays a vital role in joint pain. Yes! All of that in a daily allowance of 1-2 teaspoons can do wonders for your health. They can be used in salads as garnish, in laddoos, in breads, smoothies, soups, hummus, dips and even tahini. They can be consumed soaked, sprouted, baked or roasted too.
Black grapes
Known for their sweet taste and popular flavour, black grapes are a favourite for many. This seasonal fruit has a host of benefits to give us. Black grapes contain Lutein, 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. Use these grapes in salads, smoothies, jams, and even good old curd rice!
Black Garlic
Yes you heard that right. Well these aren't naturally found, but develop this colour due to a process that turns them black and used widely in Asian cuisine. It is regular white garlic that has been fermented or aged. It possesses a caramelized, savoury richness that adds flavour to stir fries, meat bakes, rice and noodles preparations and soups too. These have properties that prevent cell damage and hence protect us from cancers. Black garlic contains more anti-oxidants [almost 2X] than its white counterpart.So why wait -add them in small doses into your meals and let your health thrive.
* Advantages: As mentioned above they come with a host of benefits such as anti-cancer, anti-ageing, good for eye, heart, skin and hair health too.
* Disadvantages: Nothing in particular. There are no real toxicities associated with these foods that are reported and are considered generally safe, but always do remember, too much of anything is not the rule in nutrition.
* Points to remember: Always ensure you have a balanced diet that contains all food groups, myriad colours, nutrients and varieties -- choose in moderation and build them into your daily meal plan with the help of a nutritionist.
It is very important for people to understand the importance of a nutrition filled diet so they can maintain a healthy lifestyle. The dietary fibre in Apricot increases the metabolism which improves the human body's digestion and prevents constipation. Apricot is also a good source of iron making it one of the curing food for anaemia.
A study conducted by Saffolalife in 2019 states that 58 per cent of people in top cities, between ages 30 to 40, who do not exercise regularly, are at greater risk of heart disease.
With discipline and patience, you can work on your lifestyle to reach a fitness level you have always desired. Always remember that whatever changes you implement should not be focused on temporary results, but rather on a long and sustainable lifestyle.
* Take adequate physical rest and do not indulge in too intense activities for a longer period. Mild to moderate activities are recommended such as yoga, meditation, walking, TRX, dancing, swimming and stretching.
Calories: Increase calories in your diet. Add 500 plus Calories to your daily meals. From your regular food start adding one more portion. For example, if you eat two chapatis per meal -- eat three and stuff it with high fibrous vegetables like bottle gourd, spinach, potatoes etc. You can also stuff it with paneer or combine chapati with two sabzi, one lentil and curd.
The good news is that you do not have to do heavy exercises for long hours to strengthen your immune system. Here are five simple exercises recommended by InterMiles that can get the job done. Check out these impactful immunity-boosting exercises to do at home:
