8 Black Foods with High Antioxidants to Maintain Immunity

Illustration of black food. (Freepik)

JAKARTA - Until now we have often read about the benefits of eating green colored foods. But have you ever noticed black colored food?

If not, maybe it's time for you to add more black foods to your diet. Turns out, there are many black foods whose nutritional content is not inferior or even superior to some superfoods.

The black color in food generally comes from a pigment called anthocyanin. This pigment is also found in blue and purple colored foods. Anthocyanins are known to have high antioxidant content so that it is good for maintaining overall body health.

This compound also plays an important role in improving the immune system. In addition to being healthy, black-colored foods also have a unique and interesting taste to be processed.

Here are 8 black colored foods and reasons why you should consume them more often, as reported by Times of India.

1. Black Olives

Black olives are rich in monounsaturated fat, vitamin E, polyphenols, and oleocanthal. These foods can be added to salads, pasta, stir-fries, to several types of pickles and drinks. The benefits of black olives include helping to protect blood vessels from blockage, maintaining eye health, preventing DNA damage, and supporting skin and hair health.

2. Black Lentils

Black lentils have long been used in traditional Indian cuisine, usually processed into a sauce or mixed with various other types of beans. This bean is rich in fiber, iron, folate, and protein. In addition to being nutritious, it also tastes delicious and easy to combine with various dishes.

3. Wijen Hitam

Black rice or often called tilmemiliki has a very diverse nutrient content, such as fiber, protein, magnesium, potassium, iron, calcium, zinc, copper, selenium, and vitamin E.

In addition, black sesame seeds also contain sesamol which helps reduce inflammation and plays a role in relieving joint pain. Black sesame can be used as a salad topping, traditional cake ingredients such as laddu, bread, smoothies, soups, hummus, sauces, to tahini.

4. Black Grapes

Black grapes have a sweet taste and contain lutein and zeaxanthin compounds that help protect the eyes from retinal damage and macular degeneration.

In addition, wine also contains resveratrol which is known to have anticancer properties and helps maintain heart health by lowering LDL cholesterol levels.

The proanthocyanidin compounds in it are also beneficial for skin health. Black grapes can be enjoyed in salads, smoothies, jams, even as an addition to rice with yogurt.

5. Black Rice

Black rice has a slightly savory taste and is widely found in Southeast Asia. This rice is rich in lutein and zeaxanthin which are good for eye health. The high content of antioxidants and fiber also makes black rice potentially helpful in fighting cancer cells. Black rice can be processed into pudding, stir-fry, risotto, porridge, noodles, bread, to desserts such as kheer.

6. Black Fig Fruit

Black figs have a sweet taste and are widely cultivated in the United States. This fruit is rich in potassium and has a high fiber content so it is good for digestion. In addition, figs can also help the weight loss process, fight cancer cells, and help keep blood pressure stable.

7. Blackberry

Blackberry is known to help maintain heart health because it can reduce inflammation and improve the immune system. According to experts, this fruit is also good for women who have problems with menstrual cycles or irregular menstrual flow. Blackberry is one of the fruits with high antioxidant content and can be used in smoothies, desserts, salads, and pancakes.

8. Black Dates

Black dates are rich in carbohydrates, protein, vitamins, and dietary fiber. This fruit also contains a chemical element called fluorine which helps protect teeth from damage.

In addition, the high selenium content in black dates can help improve the immune system and reduce the risk of cancer.