16 Black foods that are super-healthy

Andrea Riddle

7 Nov, 2023

Food isn't just about taste; it's also about color. When we think of healthy foods, vivid greens, and vibrant reds often steal the spotlight. But what about black foods? They might not immediately come to mind, but these dark wonders have been a well-kept secret in the world of nutrition. In this article, we're going to unveil the incredible benefits and culinary delights hidden within black foods. These unassuming ingredients, with their rich flavors and potent nutrients, are ready to take your meals to the next level of both taste and health.

Black Foods Benefits

Black foods are often prized for their high levels of antioxidants, which help combat free radicals in the body, reducing the risk of chronic diseases. They also tend to be rich in fiber, vitamins, and minerals, promoting overall health and well-being.

Let's explore these remarkable black foods in detail:

Black Beans

Black beans are a staple in many cuisines, known for their earthy flavor and versatility. These legumes are not only delicious but also incredibly nutritious. They are a great source of plant-based protein, providing an excellent alternative to meat. Furthermore, black beans are rich in fiber, which supports digestive health and helps maintain steady blood sugar levels. They are also packed with vitamins and minerals, including folate, iron, and magnesium.

Recipe Idea: Try a black bean salad with corn, tomatoes, and a zesty lime dressing for a refreshing and nutritious meal.

Black Rice

Known as "forbidden rice" in ancient China, black rice was once reserved for royalty due to its exceptional nutritional value. This dark grain is not only visually striking but also a nutritional powerhouse. It's loaded with antioxidants, particularly anthocyanins, which give it its deep black color and combat oxidative stress. Black rice is also high in iron, fiber, and essential vitamins. Its fiber content supports digestive health and helps you feel full for longer.

Recipe Idea: Prepare a colorful stir-fry with black rice, colorful vegetables, and your choice of protein for a satisfying and healthy meal.

Black Sesame Seeds

Black sesame seeds have been a staple in Asian cuisine for centuries. These tiny seeds are a potent source of healthy fats, fiber, and essential minerals, including calcium and iron. They are known for their nutty flavor and are often used to garnish dishes. Black sesame seeds are particularly beneficial for bone health, thanks to their high calcium content. They also aid in digestion and may contribute to lower cholesterol levels.

Recipe Idea: Make a delicious tahini sauce using black sesame seeds, which can be used as a dip or drizzled over various dishes.

Blackberries

Blackberries are not only visually appealing but also bursting with flavor. These berries are rich in antioxidants, particularly anthocyanins, which are known for their potential health benefits. Antioxidants help protect cells from damage caused by free radicals, reducing the risk of chronic diseases. Blackberries are also packed with vitamins C and K, and they are a great source of dietary fiber, promoting heart health and supporting the immune system.

Recipe Idea: Create a nutritious and delicious blackberry smoothie by blending blackberries with Greek yogurt and a touch of honey.

Black Quinoa

Quinoa is renowned for its high protein content and versatility in the kitchen. Black quinoa is a lesser-known variety with a distinctive nutty flavor. It is an excellent source of plant-based protein and contains all nine essential amino acids, making it a complete protein. This makes it an ideal choice for vegetarians and vegans. Additionally, black quinoa is rich in fiber, iron, and other essential nutrients.

Recipe Idea: Cook black quinoa and mix it with roasted vegetables and a tahini dressing for a wholesome and satisfying salad.

Chia Seeds

Chia seeds, whether black or white, are a nutritional powerhouse. These tiny seeds are packed with omega-3 fatty acids, fiber, and various essential nutrients. Omega-3s are beneficial for heart and brain health, and the fiber in chia seeds supports digestive regularity and helps you feel full. They can absorb liquid, forming a gel-like consistency, which can be used in various recipes, such as chia pudding.

Recipe Idea: Create a healthy and easy chia seed pudding by mixing chia seeds with almond milk and your choice of sweetener. Let it sit in the refrigerator overnight, and you have a nutritious breakfast or dessert.

Black Lentils

Lentils come in various colors, and black lentils, also known as beluga lentils, are one of the most nutritious options. These legumes are an excellent source of plant-based protein, providing the body with essential amino acids. They are also rich in dietary fiber, promoting digestive health. Additionally, black lentils contain essential vitamins and minerals, including folate, iron, and potassium.

Recipe Idea: Prepare a hearty black lentil soup with vegetables and aromatic spices for a satisfying and nutritious meal.

Black Garlic

Black garlic is not a distinct variety but a regular garlic that has been fermented through a slow, weeks-long process. The result is a black, jelly-like garlic with a unique sweet and savory flavor. Black garlic is rich in antioxidants and has been associated with various health benefits, including potential immune system support and improved cardiovascular health.

Recipe Idea: Use black garlic to add depth of flavor to stir-fries, marinades, or salad dressings.

Black Walnuts

Black walnuts are not just your typical nuts. They have a robust and distinctive flavor that sets them apart. These nuts are rich in heart-healthy fats, including omega-3 fatty acids. They also provide essential nutrients like magnesium, which is vital for various bodily functions. Black walnuts make for a satisfying and nutritious snack.

Recipe Idea: Incorporate black walnuts into your favorite baked goods, such as brownies or cookies, for a delicious twist.

Nori Seaweed

Nori seaweed is a fundamental component of Japanese cuisine, known for its use in sushi rolls. It is incredibly low in calories and high in essential minerals, particularly iodine. Iodine is crucial for maintaining a healthy thyroid gland, which regulates metabolism. Nori seaweed is a versatile ingredient that can be used in various dishes, not just sushi.

Recipe Idea: Roll up some black rice, avocado, and other vegetables in nori seaweed for homemade sushi rolls.

Black Goji Berries

Black goji berries are not as well-known as their red counterparts, but they offer their own unique set of health benefits. These berries are brimming with antioxidants, particularly zeaxanthin, which is known for its potential eye health support. Black goji berries have a sweet and tangy flavor, making them a delightful addition to your diet.

Recipe Idea: Snack on black goji berries as they are, or add them to yogurt, cereal, or smoothie bowls for a nutritious boost.

Squid Ink

Squid ink is not a staple in every kitchen, but it is a unique and captivating ingredient. It's often used to color and flavor pasta and risotto dishes. Beyond its striking appearance, squid ink contains essential minerals and omega-3 fatty acids. These fatty acids are beneficial for heart and brain health.

Recipe Idea: Prepare squid ink pasta with a garlic and olive oil sauce for a simple yet elegant dish.

Black Currants

Black currants are small, flavorful berries packed with nutrition. They are particularly high in vitamin C, which supports the immune system and promotes healthy skin. Black currants also contain dietary fiber and antioxidants, making them a nutritious addition to your diet.

Recipe Idea: Add black currants to your morning oatmeal or mix them into a fruit salad for a burst of flavor.

Black Sesame Oil

Black sesame oil is a flavorful and aromatic addition to various dishes, especially in Asian cuisine. It has a unique nutty taste and is known for its potential health benefits. The oil is rich in healthy fats, particularly monounsaturated and polyunsaturated fats, which are associated with heart health.

Recipe Idea: Use black sesame oil as a finishing touch for stir-fries, noodles, or salad dressings to add depth of flavor.

Black Chickpeas

Chickpeas come in various colors, including black, and they are a versatile legume. Black chickpeas are rich in protein and dietary fiber, making them an excellent choice for those looking to boost their protein intake and support digestive health.

Recipe Idea: Make a flavorful and spicy black chickpea curry with tomatoes, onions, and a blend of aromatic spices.

Black Radishes

Black radishes are a lesser-known variety of radish with a unique flavor. They are an excellent source of dietary fiber, which supports digestive regularity. Additionally, black radishes provide essential vitamins and minerals, including vitamin C and potassium.

Recipe Idea: Slice black radishes thinly and add them to salads or sandwiches for a peppery crunch.

Overview

black foods are a good source of fiber and protein, making them a valuable part of a balanced diet. They also contain essential vitamins and minerals like vitamin A, iron, and magnesium.