15 Healthy Black-Coloured Foods You Must Include In Your Diet

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Black-coloured foods have their own importance and benefits similar to green or red-coloured foods. They are consumed widely across the world due to their health-promoting benefits.

According to studies, anthocyanins, a strong antioxidant is responsible for giving many fruits and vegetables their rich colour including red, black, purple and blue. This vital flavonoid possesses anticancer, antidiabetic, antimicrobial, anti-inflammatory and anti-obesity effects. Anthocyanin-rich foods are also traditionally used in a large amount to treat many diseases. [1]

In this article, we have listed down a few amazing and healthy black-coloured foods which you must include in your diet. Take a look.

1. Black Rice

Black rice has antioxidant effects against many oxidative-stress disorders such as inflammation, Alzheimer's and atherosclerosis. The presence of an antioxidant anthocyanin plays a major role in providing benefits. A study has shown the neuroprotective effect of this vital grain against cerebral ischemia. [2]

2. Black Olives

When olives are harvested after their full maturation, they naturally get black due to the accumulation of anthocyanin. A study has shown that the total phenolic compound in black olives is doubled compared to green olives as maturation in the prior increases the concentration of the compound in the fruit. This makes black olives potent against diseases like cancer, heart disorders and inflammatory diseases. [3]

3. Black Pepper

Black pepper is a well-known spice recognised for its active compound called piperine. The compound helps with many gastrointestinal problems and also possesses chemopreventive effects. Piperine in black pepper has also proven benefits in improving cognitive functions, immunity and depressive symptoms. [4]

4. Black Tea

Black tea is a low-calorie alternative to many beverages and energy drinks. They are packed with polyphenols such as theaflavins, amino acid and thearubigins and many other flavonoids and catechins that help prevent the risk of chronic diseases like diabetes and hypertension. [5]

5. Black Grapes

Grapes are abundantly consumed across the world. Black grapes are high in antioxidants compared to red or green grapes. They are also high in flavonoids and polyphenols which makes them much sweet, dark in colour and nutritious than other grape types. [6]

6. Blackberries

Blackberries are high in anthocyanins and phenolic compounds such as flavonols and ellagitannins. All these contribute to the antioxidant effect of the fruit that further helps in preventing age-related neurodegenerative diseases like Alzheimer's, chronic diseases like diabetes and inflammatory diseases like arthritis. [7]

7. Nori Seaweed

Nori seaweed is a dark-green or black edible sea vegetable consumed in many Asian countries. They are a rich source of omega-3 fatty acid, fibre, vitamins, antioxidants and minerals. Seafood helps with digestive problems, weight loss, high glucose levels, thyroid function and heart diseases. [8]

8. Black Lentil

Black lentils contain a potent antioxidant called gallic acid that accounts for the 95 per cent of the overall hydroxybenzoic acids in this pulse type. A study has shown that the seed coat of black lentil contains a high number of flavonoids which are responsible for its antioxidants effect. [9]

9. Aged Black Garlic

Allicin, a potent bioactive compound in raw garlic gets oxidised and converted into more stable forms known as S-allyl cysteine (SAC) and S-allyl mercapto cysteine (SAMC). These compounds are strong antioxidants that help prevent many oxidative-stress related diseases. Also, the compounds show anti-diabetic, anti-obesity and neuroprotective effects. [10]

10. Black Beans

Black beans contain a high amount of non-digested carbs which are associated with low serum cholesterol, low glycemic effect and low risk of colon cancer. They are known to prevent the risk of metabolic diseases due to high-fibre content and also have antioxidant capacity against a range of diseases. [11]

11. Black Sesame Seeds

Black sesame seeds or black til plays a vital role in preventing heart-related diseases and atherosclerosis and reduces total cholesterol levels and blood lipids. They are also known for their anti-ageing, anti-cancer and anti-inflammatory properties. Black sesame seeds show positive effects on kidney and bone health. [12]

12. Black Soybeans

Black soybeans are from a family of yellow soybeans which are used for the manufacturing of soy products such as tofu and tempeh. The phytochemicals in black soybeans have therapeutic values. They help prevent diseases such as diabetes, cancer, brain damage and Alzheimer's. [13]

13. Black Forest Mushrooms

Black mushroom or black fungus is an edible wild mushroom that resembles a human ear. They possess a protective effect against neurodegenerative diseases, digestive problems, bacterial growth, high cholesterol and liver health. Black mushrooms are widely used in traditional medicines for hundreds of years. [14]

14. Liquorice

Liquorice is the name of the plant which is widely famous for its black roots. The roots possess a unique sweet flavour, the reason why it is widely used in food industries. Liquorice roots contain chemoprotective, anti-inflammatory and cell-protective activities and are used in many therapeutic applications. [15]

15. Black Raspberries

Black raspberries are high in antioxidants and are much sweeter compared to red raspberries. The main polyphenols in the fruit include anthocyanins and phenolic acids which are responsible for their high antioxidant activity. Black raspberries prevent the risk of oesophagal, colon and prostate cancers. [16]