Tuesday, May 10, 2011

Superfoods Part VII

The darker the food the better. Just like in fashion, black is always in… the little black dress is just as important as the little black antioxidant. 

I have talked about blueberries and black beans and today I will talk about black Super Foods.

1.  Blackberries – As I mentioned the darker the food the more potent the antioxidants. In just 1 cup of you are eating 50% of the daily recommendation of vitamin C. Vitamin C is used for protection from immune system deficiencies, it may lower the risk of developing heart disease, certain types of cancer, and macular degeneration. Vitamin C aids in healing, and studies and it may actually lessen the appearance of wrinkles. Blackberries are also a great source of Phytoestrogens which are naturally occurring plant estrogens that may help relieve the common symptoms of PMS including bloating, food cravings, and may even provide relief for menopausal symptoms. Phytoestrogens may also contribute to brain and immune functioning and heart health. One cup of blackberries also contains 8 grams of fiber, meeting 31% of the daily recommended amount of fiber. Fiber promotes healthy digestion and can lower the risk of developing certain diseases such as heart disease and diabetes .Fiber aids weight loss and makes weight management easier. In addition, blackberries offer up 36% of the daily recommended amount of vitamin K which aids in normal clotting of blood and to aid the absorption of calcium. Blackberries also contain Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese, Selenium, Vitamin A, Vitamin E, and Folate.
How to Prepare: Add them to a smoothie, mix them in a fruit salad or bake some muffins. No matter what you do with this Super Food you can’t go wrong.

2. Black Rice – It has been said Kale is the new Spinach and now is Black Rice the new Brown Rice? Though brown rice has been perceived as the healthiest because it is more nutritious, and has higher levels of healthy vitamin E compounds and antioxidants, black rice is gaining ground as a tasty and healthier alternative to brown rice. An analysis of black rice bran from rice grown in the southern United States revealed that it may be healthier than brown rice. Black rice has much higher levels of nutrients and amino acids than regular rice varieties. In addition, this rice has minerals, iron, fiber, and a nutritional profile somewhat similar to brown rice. Moreover, it is especially rich in anthocyanins, which give black rice an edge over brown rice.
How to Prepare: Black rice goes with both sweet and savory dishes. Replace brown rice, cous cous or whatever you may normally use. It is a nice change filled with new flavors and texture.

3. Black Lentils - These legumes are loaded with iron: One cup has about 8 milligrams, getting you almost halfway to the daily requirement of 18 milligrams for women. Lentils also boast high levels of soluble fiber, which may not only lower your cholesterol, but could also improve immune function.
How to Prepare:  Try a Black Bean and Lentil Salad or a Black Lentil Soup

Be sure to check out my past Super Food Entries:

1 comment:

  1. "The little black dress is just as important as the little black antioxidant." hahaha... I love it!