Foods for the Fall

Black and Orange Food

Have you ever wondered whether food color makes a difference or not? Well, yes, it does. Color matters! We always hear people say, “eat green leafy vegetables.” Green always gets the attention. It should not always be green. We still have black and orange food to consider. Orange is common but wait, what black? Yes, black. Black like black seed oil, Chaga, chia, etc.… There are many health advantages of eating dark-colored foods. Benefits include high antioxidants and therapeutic properties.

Some of what we like:

Black Seed Oil

Black caraway, black cumin, kalonji (Nigella seeds), and black onion seeds are other names for black seed oil. The seeds have a strong, bitter flavor that tastes like oregano, onion, and black pepper. The following are its benefits:

Packed with antioxidants

May lower cholesterol

Can help kill off bacteria

May alleviate inflammation

According to some research, antioxidants may protect against chronic diseases, including cancer, diabetes, heart disease, and obesity. Another study on 57 patients showed that black seed oil supplementation improves total cholesterol, mean arterial pressure, and heart rate in type 2 diabetes patients on oral hypoglycemic agents.

Chaga Mushrooms

In freezing areas such as Northern Europe, Siberia, Russia, Korea, Northern Canada, and Alaska, the Chaga mushroom (Inonotus obliquus) grows mainly on the bark of birch trees. Black mass, clinker polypore, or birch canker polypore are some other names for Chaga. The following are its benefits:

Anti-carcinogenic

Stimulate the immune system

Potent antiviral

Inflammation reducer

It is claimed to prevent cancer. In one research, tumor-bearing mice treated with Chaga mushroom extract saw a 60 percent reduction in tumor growth. In contrast to the control group, mice with metastatic cancer (tumors that have spread to other areas of the body) exhibited a 25% reduction in the number of nodules.

Black Beans

For at least 7,000 years, black beans have been a mainstay of North American cuisine. In scientific circles, they’re known as Phaseolus vulgaris, but they’re also known as “turtle beans” in English and frijoles negros in Spanish.

The texture of black beans is pleasing, and the flavor is somewhat sweet. They’re also highly nutritious, containing a wide range of essential elements while low in fat and sugar. The following are its benefits:

Blood Sugar Regulation

Could Prevent cancer

Help to protect the eyes

Improves cardiovascular health

Packed with antioxidants

The study assessed dietary intake at baseline and yearly during follow-up using a validated food frequency questionnaire to 7216 participants. It was discovered that eating a diet high in dietary fiber, particularly from beans and legumes, protects against death from heart disease, cardiac arrest, and stroke.

Black Garlic

Garlic is a common component in most Italian or Chinese cuisine. For millennia, it has been utilized for taste and traditional medical uses and in a range of Asian cuisines. What is black garlic? Black garlic is the result of maturing standard garlic bulbs for several weeks or months. It has to be kept at a constant temperature and humidity to acquire its sticky stickiness. The following are its benefits:

Packed with Antioxidants

Helps Fight Cancer Growth

Boosts Heart Health

Preserves Cognitive Functions

Stabilizes Blood Sugar

Boosts Immunity

An in vitro study published in 2014 found that aged black garlic extract successfully killed and inhibited the development of colon cancer cells. Furthermore, an in vitro research published in the journal Nutrition and Research Practice found that aged black garlic extract inhibited leukemia cell proliferation and dissemination.

Black Rice

Although it appears black when uncooked, ‘Black Rice’ is more purple in hue than black. This rice is typically marketed as ‘un-milled,’ with the husk still attached. Black Rice was difficult to get by until recently; it had been highly prized and safeguarded throughout Asia for millennia.

In many countries across the world, it is also often used as a condiment, dressing, or garnish for many sorts of pastries. Black rice is abundant in iron and fiber and has a high nutritional value. The following are its benefits:

Full of antioxidants

Protects heart Health

Can help to detoxify the body

Improves digestive and metabolic health

Naturally gluten-free grain

Better at preventing obesity than other refined grains

Clinical research released in 2014 by the National Library of Medicine shows that consuming a diet rich in dietary fiber from whole grain rice variants improves metabolic markers such as insulin resistance and can impact weight.

ORANGE foods and their benefits:

Carrots

Carrots are an eye-healthy superfood. They have the highest concentration of beta-carotene. Vitamin C, vitamin E, vitamin K, iron, calcium, potassium, and other minerals are also found.

Carrots enhance vision, prevent macular degeneration, aid insulin regulation, and lower cholesterol.

Oranges

Vitamin C and fiber are both abundant in oranges. Cryptoxanthin is an antioxidant that protects cells from free radical damage. They also include a variety of vitamins, minerals, and phytonutrients, all of which help to strengthen your immune system. Oranges are beneficial to your skin and heart.

According to a study published in the Annals of Nutrition and Metabolism, having adequate vitamin C can help minimize the symptoms and duration of respiratory tract infections like the common cold. Additionally, it can reduce the occurrence and improve the outcome of illnesses, including pneumonia, malaria, and diarrhea.

Papaya

Vitamin C, vitamin A, folate, alpha and beta-carotene, fiber, potassium, and lycopene are abundant in papayas. They aid in preventing a variety of ailments such as age-related muscle degeneration, skin issues, bone abnormalities, diabetes, and cancer.

In a data published in 2017 by the National Library of Medicine, these elements function as antioxidants, preventing the generation of free radicals and oxidative damage to the skin, two of the most common causes of aging.

Pumpkin

Pumpkins, like other orange-colored vegetables, provide a variety of elements that are beneficial to your health. Vitamin A, vitamin C, vitamin B6, copper, magnesium, potassium, folate, and other nutrients are abundant in them. They help with vision, fertility, and cancer prevention.

Apricots

Vitamin A, vitamin C, vitamin E, lutein, zeaxanthin, flavonoids, potassium, and fiber are in abundance in this orange-colored fruit. They are good for your eyes, stomach, liver, skin, and immune system.

Enjoy this season with different colors of foods. Happy Fall!

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