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Black is the New Green: 8 Black Foods & Their Health Benefits

We all know how good green vegetables are for us, especially the leafy ones, and the goal of this post isn't to persuade you to cut back on them; rather, it's to show you how black is the new green when it comes to nutrient-dense meals.

Chintu Das
Black Walnut
Black Walnut

We all know how good green vegetables are for us, especially the leafy ones, and the goal of this post isn't to persuade you to cut back on them; rather, it's to show you how black is the new green when it comes to nutrient-dense meals. 

Black items (particularly foods) aren't frequently associated with nourishment and wellness. Many dark foods, on the other hand, are high in essential nutrients, such as anthocyanin pigments, which have been found to lower the risk of diabetes, heart disease, and cancer. 

Healthy Black Foods

Black Rice 

Black rice, which is native to the Southeast Asian region, has a nutty flavour and is high in lutein and zeaxanthin, which supports good eye health. Because of their strong anti-oxidant and fiber content, they offer cancer-fighting qualities. Puddings, stir-fries, risotto, oatmeal, noodles, and bread may all be prepared from it. 

Black Olives 

Monounsaturated fats, Vitamin E, polyphenols, and oleocanthal are all abundant in them. They may be used in salads, pasta, stir-fries, pickles, and beverages. They also aid in the prevention of artery clogging, the maintenance of eye health, the prevention of DNA damage, the promotion of excellent skin health, and the maintenance of hair health. 

Black Dal 

Black dal has been utilised by Indians for centuries. They're utilised to make gravies and mixed dal dishes. They're high in fiber, iron, folate, and protein, and they're also tasty. 

Black Walnuts 

Black walnuts are high in omega-3 alpha-linolenic acid, which is good for your heart. Walnuts are also high in ellagic acid, which has been shown to have cardioprotective properties. They're also high in unsaturated fats, which help you lose weight by regulating your hunger and boosting your fullness. They're high in antioxidants like melatonin, which can aid with sleep length and quality. 

Black Sesame Seeds 

They are high in fibre, protein, magnesium, potassium, iron, calcium, zinc, copper, selenium, and Vitamin E. They also include sesamin, which aids in the reduction of inflammation and is crucial in the treatment of joint discomfort. Salads, laddoos, breads, smoothies, soups, hummus, dips, and even tahini may all be prepared from them. 

Black Garlic 

They are not normally black; rather, the cloves are fermented for weeks before being utilised in Asian cuisine. They have a deep, caramelised flavour that goes well with stir fries, meat bakes, rice and noodles dishes, and soups. They can assist with memory enhancement as well as inflammation prevention. They also have anti-cancer effects by preventing cell damage. Antioxidants and anti-cancer qualities make them superior to raw garlic, according to research. 

Black Dates 

Carbohydrates, protein, vitamins, and dietary fibre are all abundant in these foods. They also include fluorine, a chemical element that aids in tooth decay prevention. Selenium supplementation improves immune function while also lowering cancer risk. 


They are believed to improve heart health by reducing inflammation and strengthening the immune system. Blackberries, according to specialists, are beneficial to women who have irregular periods or menstrual flow. Blackberries are another antioxidant-rich fruit that may be used in smoothies, desserts, salads, or pancakes. 

Bottom Line: 

Discover the health advantages of these black superfoods and attempt to integrate some of them into your diet. 

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