Healthy Eating in Black and White: Part Two

By Dr. Madelyn Fernstrom

You might be surprised to know that an important health-promoting antioxidant called anthocyanin also provides a dark purple/black pigment to a wide variety of foods. Like the foods described earlier this week, many nutrient-dense black-pigmented foods are found in nature.

When consumed regularly, these nutritious foods, along with their colorful counterparts, will promote optimal health benefits. Aim for at least five servings for all fruits and vegetables daily (or start by adding just one more than you already eat now!).

Here are some of my favorites:

Black Beans: These are a fantastic source of flavanol antioxidants. A member of the legume family, black beans are a good source of protein and loaded with fiber. Enjoy them in soup, or mashed as a tasty dip for baked chips or veggies. A “cousin” of the black bean is the black lentil.

Black Rice: Found in Asian markets (or online), black rice is a whole grain that’s fiber-rich and loaded with antioxidants, including vitamin E. The hull of black rice, the bran layer, is a nutrient plus, and provides a chewy, delicious texture. Try it in dishes calling for rice of any variety.

Blackberries: These berries are one of the top sources of dietary fiber, and just a cup contains one-third of your fiber needs for a day! Eat alone, or use as a topping for regular or frozen yogurt. Fresh blackberries can be pricey, so look for bagged frozen berries. Try them right out of the freezer!

Black Tea: As with another popular tea, green tea, black tea is a rich source of flavanol antioxidants. Studies show that regular, frequent consumption – about 5 cups a day – has cardiovascular health promoting effects. Black tea does contain some caffeine, but much less than coffee; the caffeine in four cups of black tea is the equivalent of about one cup of coffee.

Black Olives: These little gems are nutrient powerhouses, containing vitamins A and E. Olives are fruits and, when allowed to naturally ripen on the tree, they are black in color. They’re also a rich source of polyphenol antioxidants. Add to salads, or enjoy some marinated black olives for an easy appetizer.