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What Are Black Foods & Their Health Benefits

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“Eat Your Greens,” every one of us has heard this phrase in our lives. Well, it’s time to get a modified version of it now as Black Foods are here to compete with the greens and even with the reds or the oranges.

As we all are quite unaware of the vitamins and nutrients, these healthy black textured food brings to the table.

Today, we are here to guide you through all of that and provide you with fresh and healthy facts about them.

Let’s begin with the definition!

What are Black Foods?

Black food is one that contains pigments called anthocyanins. The benefits they provide are immense. The antioxidant properties of these pigments promote health. 

They have the potential to protect against cancer, heart disease, and stroke. 

In addition to their anti-cancer and anti-aging benefits, they are also beneficial to the eye, heart, and skin.

The antioxidant anthocyanins found in black, blue, purple, and other color foods provide many health benefits.

Aside from being healthy, offbeat, and visually pleasing, they play a vital role in improving immunity.

Some Popular Black Foods & Their Health Benefits

Now, let’s have a close look at the different varieties of black foods.

Black Dal

As well as being rich in fiber, iron, folate, and protein, black dal has been consumed by Indians for ages as gravies and in mixed dal preparations.

Black Rice

Black Rice

In addition to being a good source of vegetarian protein (four grams per quarter cup), this ancient grain is firmer and nuttier.

Because of their high antioxidants and fiber content, they are cancer-fighting. 

Try combining cooked black rice with fruits, chopped almonds, and honey for a hearty breakfast. You can also use the rice to top salads for a chewy texture.

Black Grapes

Black Grapes

Resveratrol in grapes is known to have anticancer effects and also lower cholesterol levels by lowering LDL levels. 

Black grapes contain Lutein and Zeaxanthin, which can prevent retinal damage and macular degeneration.


Blackberries also have high antioxidant levels and can be used in smoothies, desserts, salads, or pancakes, all of which promote heart health. 

They also reduce inflammation and boost the immune system.

Black Garlic

Black Garlic

Garlic contains a compound called allicin, which can help improve heart health.

But black garlic is milder tasting, making it a great addition to salad dressings or to roasted cloves drizzled with olive oil and sprinkled with salt to spread on bread.

Also Read: 20 Foods That You Should Eat For A Healthy Heart

Black Olives

Among the health benefits of olives is the presence of monounsaturated fats, Vitamin E, Polyphenols, and oleocanthal – which is a strong anti-inflammatory and pain-killing compound. 

There is also the option to add olives to salads, pasta, stir-fries, pickles, and drinks. They have a diverse flavor and can be added to all of those things.

Black Sesame Seeds

Black Sesame Seeds

It’s nutty and bitter, and some black varieties have a higher antioxidant capacity. 

Commonly known as Til, it contains more than 20 nutrients, such as fiber, potassium, iron, calcium, copper, selenium, zinc, and magnesium.

Also Read: What Are Real Foods? Know 10 Reasons they Should Be a Part of Your Diet

Black Mushrooms

Black Mushrooms

A compound in black mushrooms called lentinan is being used in cancer treatments for its anticancer properties. 

It is also a good source of vitamins like potassium and aids in controlling cholesterol levels.

Black Missions Figs

In addition to being tasty and jammy, dried figs are rich in minerals that strengthen bones.

Whether fresh or dried, figs are good on peanut butter sandwiches or soaked in hot water for ten minutes, chopped, then cooked with greens to balance out the bitterness.

Black Walnuts

Black Walnuts

The antioxidant melatonin in black walnuts helps improve sleep quality, while ellagic acid, a component of the nuts, may boost heart health. 

Black walnuts are known for improving heart health.


Choose your foods in moderation and incorporate them into your daily diet with the help of a nutritionist – eat foods of all food groups, all colors, all nutrients, and varieties.

Always focus on maintaining a balanced diet. Black may look bold, but the greens, reds, and oranges you always skipped are the golds.

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Dushyant Tripathi
Hey there! Dushyant here! I'm a traveler and a budding content writer who loves to try new things and enhance my skills. In short, trying my best to be a Jack of All Trades!

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