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, ...