BLACK is the new GREEN! 6 Amazing BLACK Superfoods!

 
If you asked most people what color foods contain the most nutrients, vitamins and minerals, they will point you towards green foods.  However, there are a number of studies and proven facts about how BLACK foods are just as good and in many ways, even better than green foods.

 

Black is the new green!  How so?  New studies show that many black or dark pigmented foods contain more antioxidants than lighter colored foods.  The high pigment content also gives more nutrient density, packing in more useful and vital vitamins and minerals into each bite.  Therefore, many nutritionists and dieticians now proclaim that Black is the new Green.  Dark fruits, veggies, produce and grains are nutritional powerhouses.  The dark black color comes from anthocyanins.  These anthocyanins cause dark pigmentation in fresh produce and whole foods and they may help lower the risks of diabetes, heart disease and cancer.  Black superfoods also contain higher levels of fiber, protein, antioxidants and phytonutrients when compared to there counterparts.  As well, black superfoods are now more readily available in local grocery stores.

 

In additional studies, researchers are also trying to figure out if these anthocyanins from black plants and whole foods can help treat cancers, heart diseases and diabetes.  Black foods can now be found in many supermarkets but if you can’t find any, try natural food stores and small local grocers.  So what are the best black foods?  And how is Black the new Green when it comes to diet and nutrition?  Find out more about Black is the new Green below:

 

Black tea superfood

 

Black Tea

 
Let’s start off with one of our favourite black foods.  Although white and green teas get all the diet and nutrition hype as some of the best healthy drinks in the world, black tea has many perks as well.  The dark pigmentation of black teas gives the drink theaflavins.  According to the New Jersey Rugers University, theaflavins are special antioxidants found in black tea that help improve muscle recovery during and after intense workouts and exercise.  In addition, theaflavin antioxidants in black tea may also help in healing muscle soreness.  Another health benefit of black tea is that studies have shown that is may also lower your risk of heart disease and heart attacks.  Just add black tea!

 

Black soybeans super food
 

Black Soybeans

 
Although yellow and green soybeans get all the attention (think edamame in Japanese cuisine), black soybeans are the real superfood when it comes to soy beans.  Although all soybean oils contain alpha linolenic acid, an omega-3 fatty acid which reduces the risk of heart disease, black soybean oil seems to contain the highest levels of this health benefit.  As well, a recent study from Korean researchers show that black soybeans also reduce the risk of thrombosis, a type of blood clot that is in some cases, fatal.  Just add black soybeans!

 

Black beans superfood
 

Black Beans

 
Just like black soybeans, black beans also contain higher levels of nutrients, omega-3 fatty acids and other minerals that aid in regular body function and combatting disease.  The dark black beans are packed with bioflavonoids.  According to Cornell University, the high levels of bioflavonoids in black beans help protect us from all forms of cancer.  The potent plant base nutrients are exceptional.  Just add black beans.

 

blackberries
 

Blackberries

 
Often overlooked due to the hype surrounding goji berries, blueberries and acai berry, blackberries are actually some of the most nutritional dense berries.  High in fiber which aids in digestion, one cup of blackberries contains more than 30% of your daily fiber requirements!  In addition, blackberries also contain polyphenols which help reduce cognitive decline and aid in brain/nervous function.  The polyphenols help clean up cells that impair daily brain function according to Boston’s Human Nutrition Research Center on Aging.  Just add blackberries!

 

Black lentils super food
 

Black Lentils

 
Many vegans and vegetarians eat black lentils because of their high iron content.  About one cup of black lentils gives you close to 40% of your daily recommended intake of iron for women, which is just incredible.  In addition, lentils, specifically black lentils or those with a darker pigmentation, will contain high levels of soluble and digestible fiber.  This will help lower your cholesterol, improve immune function and even reduce your chance of heart disease according a new study done at the University of Illinois.  Just add black lentils!

 

Black rice is the new green
 

Black Rice

 
Most of us grew up eating white rice or brown rice.  Not many of us know that there is even black rice on the market.  Brown rice is better than white, but black is better than either of them.  That’s because the bran hull of black rice contains significantly higher amounts of Vitamin E.  As you know Vitamin E helps boost our immune system to combat diseases and it also protects our cells from free radical damage.  According to a recent study at the Louisiana State University Agricultural Center, black rice contains more anthocyanin antioxidants than blueberries!  Just add black rice!

 

The top 6 black superfoods explained in this article includes: black tea, black soybeans, black beans, blackberries, black lentils and black rice.

INFOGRAPHIC > The Impact Exercise On Heart Health

Did you know? The major risk factors for heart disease include: tobacco use, physical inactivity, obesity, poor diet and genetics? Over 250,000 deaths occur each years as a result of inactivity! People with active lifestyles through exercise, training and working out have a 45% lower risk of developing heart disease then someone who doesn’t. Benefits occur even with low intensity exercise like walking or jogging. Now that is a major impact of exercise on your heart health!
 
The Impact of Exercise on Heart Health
 
 

Exercise Benefits the Heart in Many Ways

There are 3 major health benefits to exercise when it comes to heart health. Here are the 3 great main benefits in no particular order:
 

#1 | Exercise Improves Strength

The heart is a muscle, and gets stronger with exercise. Exercise also enables the heart to pump more blood through the body when required. In addition, exercise lowers resting heart rate as the heart is now more efficient in moving blood through your systems when required.

 

#2 | Exercise Has Positive Effects on Risk Factors

Some of the great health benefits of exercise and training include: reduction in blood pressure and weight loss. As well, other positive effects on risk factors include an increase in good cholesterol and decrease in bad cholesterol in our blood stream. This helps in reducing heart disease and heart attacks.

 

#3 | Exercise Increases Aerobic Capacity

Being active will improve your body’s ability to transport and use oxygen. As well, exercise will reduce fatigue when performing every day activities. Training will also improve vascular wall function.

 

Let’s Get Moving and Exercise!

Here are some easy ways to incorporate training and exercise into your daily routine. Firstly, take stairs and not the elevator if you’re at work. This burns 7 calories per minute for a 150 pound person and for an extra exercise boost, take 10 minutes on your lunch break to go up and down stairs in your work building. Secondly, you can try biking to work instead of driving or taking public transit. A half hour commute on the bike burns about 140 calories for a 150 pound person. You will get fresh air, and help your health and the environment at the same time! If you are biking in the sun, you’ll get your daily required dose of Vitamin D as well! Thirdly, sit on an exercise ball at work. By doing so (instead of sitting stationary on a chair), you can burn an additional 30 calories per work day. Use the exercise ball for quick training breaks too. Lastly, walk to lunch or coffee. A leisurely 10 minute walk burns about 50 calories. Grab a co-worker to join you and pick up the pace!
 
This Impact of Exercise on Your Heart Health Infographic is brought to you by the Regional Medical Center of San Jose. Thank you!

Boost Your Juice! Check out these 5 new superfoods to add to your morning juice or smoothie…

 
Want to BOOST your morning smoothie or cold pressed juice with some new superfoods? Getting tired of the same flavors and ingredients in your juices? Here are 5 nutritious ingredients that will give your juice a boost! Click here for SET 3 JUICE BOOSTERS in addition to Click here for SET 2 JUICE BOOSTERS and SET 1 JUICE BOOST INGREDIENTS!

 
 

just add acai health benefits into your juice
 

Top Smoothie Ingredient #16 > Just Add Flax Seeds

 
Flax seeds are a great super food that can be easily added to any juice or smoothie. Some experts name flax as one of the most potent and powerful plant foods on the planet. And there’s early signs that adding flax seeds to juices and smoothies can reduce your risk of heart disease, cancer, stroke and even diabetes. Some of the nutrients found in flax seeds include a high level of Omega-3 essential fatty acids, lignans/phytochemicals and fiber. This top smoothie ingredient booster will also help reduce constipation, inflammation, menopausal symptoms and fighting colds by boosting your immune system. Just add flax seeds into your smoothie or juice will also give you adequate levels of fiber and some protein and they are low in calories. Just add flax seeds today!

 
 
superfood turmeric in smoothies and juices
 

Juice Booster #17 > Just Add Goji Berries

 
Goji berries have been a major component of Chinese medicine for hundreds of years. This exotic deep red berry has become very popular over the past few years, and rightfully so, for it’s healthy load of antioxidants and nutritional value. Just add goji berries into your juice blend or morning smoothie to reap all the benefits of the goji berry. In a recent Swiss study, a 90 day goji berry supplementation plan increased antioxidant levels and offered elderly patients with an edge against muscular degeneration. Not only that, but a recent National Taiwan University conducted a study that found that by just adding goji berries to your diet can help protect diabetics from diabetes related eye deterioration. These findings are just two of many that have been done of this superberry. Just add goji berries into your morning smoothie or blend it into your juice. They are available either dried (preferable) or juiced and can be added to your drinks or eaten as a healthy snack. Organic goji berries will pack in the most amount of nutrients.

 
 
just add sunflower seeds to elevate your juice
 

Juice Boost Ingredient #18 > Just Add Chic Peas

 
A staple of East Indian cuisine and popular in hummus dips, the chic pea is one of the most nutrient dense foods in the world. With a mild yet nutty flavor, you can just add chic peas to your morning smoothie as a juice boost. Chic peas contain a high level of phytoestrogens, which is the plant version of the natural body hormone oestrogen. So when you add chic peas as a juice boost ingredient into your morning smoothie, you can lower your risk of cancers (for women, especially breast cancer). In addition, chic peas have been found to reduce hot flashes. As a juice boost ingredient, chic peas also contain high levels of vitamins and minerals, fiber and protein.

 
 
elevate your smoothie by adding super fruit papaya or papaw
 

Juice Booster #19 > Just Add Amaranth

 
A relative of the ultra superfoods quinoa and buckwheat, amaranth is also a nutritionally packed super food that goes well with different flavors and textures in your morning smoothie or juice. If you add amaranth as a juice booster, you will be adding tonnes of Vitamins (including vitamin A, B6, K, C, folate and riboflavin) into your diet in addition to a healthy level of magnesium, copper, iron, potassium and calcium. Just Add amaranth to your juice or smoothie because it contains lots of PROTEIN. In actual fact, amaranth contains 30 per cent more protein than traditional wheat flower, oats and rice. In addition, just add amaranth is completely GLUTEN-FREE. Some of the juice booster amaranth health benefits include cardiovascular support, treatment of hypertension, strengthening of your immune system and even preventing your hair from turning gray!

 
 
Broccoli super food additions
 

Top Smoothie Ingredient #20 > Just Add Asparagus

 
The asparagus is one of our top vegetables to add to a morning smoothie or cold pressed juice blend. High in folate, the Vitamin B that helps fight heart disease, in addition to fiber (over 4 grams per cup), asparagus has an awesome side-effect as well. Asparagus superfood is high in Vitamin E, which helps stimulate the production of testosterone in men. This serves as a natural aphrodisiac and is therefore, good for your sex life. In addition, one cup of asparagus added to your daily superfood smoothie or juice will add only 27 calories but lots of Vitamin K which helps prevent osteoporosis. Asparagus also has natural de-bloating health benefits, which will make your muscles look more defined for your summer beach body! Bright green asparagus is by far the healthiest type. Just stay away from the bleached white ones that carry little to no nutritional value. Remember that asparagus doesn’t stay fresh for very long, so wrap the ends with a paper towel and store in a cool place like the fridge. Just Add Asparagus!

 

Just Add Good Stuff recommends adding some or all of the above juice boost ingredients into your daily smoothie or juice. Please consult with a health professional to make sure you are not allergic to any of these juice boosters. The 5 juice boost ingredients recommended in this article are: flax seeds, goji berries, chic peas, amaranth and asparagus.

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