Healthy Black-Coloured Foods You Must Include In Your Diet

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 such as 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 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 posses 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]