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. Here’s everything you need to know about black food.




These seeds are rich in healthy omega 3 fatty acids that can lubricate intestinal walls and help with constipation. The seeds are also rich in fiber, which can improve bowel movements. The benefits of sesame are not only for digestion but also for hair. They trigger hair growth by nourishing the roots with their omega fatty acids content. They also help in moisturizing the scalp and improve blood circulation to rejuvenate hair follicles.




They contain high levels of antioxidants, such as anthocyanins. Antioxidants help people to fight against the adverse impact of free radicals in the body. Free radicals can damage cells and are thought to be closely involved in the aging process plus other health conditions, such as cancer and heart disease. They are also packed with vitamin C, which is integral for the formation of collagen in bones, connective tissues, and blood vessels.




They are an excellent source of prebiotics, which improve overall gut health. Figs are a good source of both potassium and calcium. These minerals can work together to improve bone density, which can, in turn, prevent conditions like osteoporosis. They are also an excellent source of dietary fiber and a great way to get your suggested daily intake of dietary fiber. It helps reduce the risk of cardiovascular disease, obesity, and type 2 diabetes.




It has higher levels of antioxidants than its white counterpart and can be used to prevent diabetic complications. The sugar and amino acids produce melanoidin in the process, turning the garlic black. Consuming garlic can help in improving heart health and reduce the risk of heart attacks and strokes. Antioxidants and anti-inflammatory properties of black garlic work wonder on healing the damaged cells in the body. It also is a great immunity booster.




These mushrooms contain eritadenine, a compound known to reduce cholesterol levels in the blood. They also contain beta-glucans that reduce inflammation and help prevent the intestines from absorbing cholesterol. Furthermore, they have one of the highest amounts of natural copper, a mineral that supports healthy blood vessels, bones, and immune support. They are also prized for their rich, savory taste and diverse health benefits.




Research shows that black rice contains over 23 types of antioxidants and has the highest antioxidant activity of all rice varieties. It also contains antioxidants that have been shown to help protect against heart disease. Lutein and zeaxanthin are also present in them, both of which have been shown to protect your retina from potentially damaging free radicals. It is also an excellent source of several nutrients, particularly protein, fiber, and iron.




Black seed oil has several health benefits which include the treatment of asthma and various skin conditions, lowering blood sugar and cholesterol levels, aiding in weight loss, and protecting brain health. It also has several applications and benefits for problematic skin conditions. Taking oral black seed oil may help to reduce inflammatory rheumatoid arthritis symptoms. It also has anti-cancer properties. It may help fight against skin cancers when applied topically.




The antioxidants, fiber, protein, and carbohydrates in black beans make them nutritionally powerful. A diet rich in beans can reduce your risk of several serious medical conditions and help your body process calories more effectively. Black beans contain quercetin and saponins which can protect the heart. Because of their fiber content, black beans help to prevent constipation and promote regularity for a healthy digestive tract.




Quinoa is a rich source of many nutrients such as protein, iron, B vitamins, anthocyanin, copper, manganese, and alpha-linolenic acid that help boost health in many ways. Black quinoa is a highly nutritious, low-fat alternative to white grains for people who are trying to avoid gluten in their diet. It is high in protein compared to most plant foods. It also contains all the essential amino acids that make it an excellent protein source for vegetarians and vegans.