We always hear about “eating the rainbow,” but today I want to shine a light on the most underrated part of the spectrum: Black Foods.

These dark foods are more than just a unique addition to your dinner plate; they offer a lot of value when it comes to both flavour and nutrition. I like to think of them as the ‘underdogs’ of the produce aisle. They are full of antioxidants that support your overall health and are an easy way to make your daily meals a bit more interesting.

Why Add Black Food to Your Diet

Nutritional Powerhouses:

Black foods get their deep, dark pigment from natural compounds called anthocyanins and flavonoids. They are high-level antioxidants that help reduce inflammation, protect your heart, and give your immune system a much-needed boost.

Gut Health:

Many black foods, like black beans, black lentils, and forbidden (black) rice, are incredible sources of dietary fibre. Fibre is the fuel for a healthy gut microbiome, aiding digestion and keeping things moving smoothly.

Heart-Healthy Choices:

Science shows that the anthocyanins in black foods are like a workout for your circulatory system. They improve blood vessel function and lower blood pressure by reducing oxidative stress. It’s a simple, delicious way to support your heart health long-term.

Brain Boost:

The antioxidants found in black foods have also been linked to cognitive benefits, including improved memory, focus, and overall brain health. Regular consumption of these nutrient-dense foods may help protect against age-related cognitive decline and neurodegenerative diseases.

Versatility:

From blackberries and black sesame seeds to black lentils and black garlic, there’s a wide range of black ingredients to experiment with in the kitchen. Whether you’re adding them to salads, soups, stir-fries, or baked goods, their rich flavour and striking colour can elevate any dish, adding depth and visual appeal to your culinary creations.

Culinary Adventure:

Adding black foods to your diet can be a fun way to spice things up and give your health a boost. Trying out new ingredients and flavors not only brings variety to your meals but can also make cooking exciting again. Just like eating a rainbow of fruits and veggies, including these dark pigments ensures you’re getting a full spectrum of nutrients. These dark foods can really make your meals pop and pack a serious nutritional punch.

The TCM Connection:

In Traditional Chinese Medicine, the colour black is linked to the Kidneys. The Kidneys are seen as your “Battery Pack”—the source of your fundamental energy. Eating black foods is a traditional way to support your “Jing” (vital essence), keeping your bones strong and your hair healthy as you age.

Next time you’re planning meals or making your grocery list, think about including some black foods. Whether it’s for an antioxidant boost, supporting gut health, or just mixing things up in the kitchen, these ingredients offer plenty of benefits for both your health and your taste buds.

Exploring Nutritious Black Foods

Black foods may be small in number, but they pack a big nutritional punch! Let’s take a closer look at some popular black foods and how they contribute to a healthy diet:

1. Black Rice:
   • Nutritional Benefits: Black rice is rich in antioxidants, particularly anthocyanins, which have anti-inflammatory properties and may help protect against chronic diseases like heart disease and cancer.
   • Health Boost: It’s also a good source of fibre, vitamins, and minerals, making it a nutritious choice for supporting digestive health and overall well-being.
2. Black Olives:
   • Nutritional Benefits: Black olives are loaded with heart-healthy monounsaturated fats, which can help lower cholesterol levels and reduce the risk of cardiovascular disease.
   • Rich in Antioxidants: They’re also a good source of vitamin E and other antioxidants, which support immune function and protect cells from damage caused by free radicals.
3. Black Sesame Seeds:
   • Nutritional Benefits: Black sesame seeds are packed with essential nutrients like calcium, iron, magnesium, and zinc, which are important for bone health, energy production, and immune function.
   • Omega-3 Fatty Acids: They’re also a good source of omega-3 fatty acids, which have anti-inflammatory properties and support brain health.
4. Black Beans:
   • Nutritional Benefits: Black beans are a nutritional powerhouse, rich in fibre, protein, vitamins, and minerals. They’re particularly high in folate, iron, and magnesium, which are important for energy production, red blood cell formation, and muscle function.
   • Heart Health: The high fibre content of black beans can help lower cholesterol levels and reduce the risk of heart disease.
5. Blackberries:
   • Nutritional Benefits: Blackberries are rich in essential nutrients such as vitamins C and K, manganese, and fibre. These nutrients play key roles in supporting immune function, bone health, and digestion.
   • Antioxidant Powerhouse: Blackberries are packed with antioxidants, including anthocyanins, which give them their dark colour. These antioxidants help protect cells from damage caused by harmful free radicals and may reduce the risk of chronic diseases like heart disease and cancer.
6. Chia Seeds:
   • Nutritional Benefits: Chia seeds are loaded with fibre, protein, omega-3 fatty acids, and various vitamins and minerals. They are particularly high in fibre, which helps support digestive health and promote feelings of fullness, making them a great addition to your diet.
   • Omega-3 Fatty Acids: Chia seeds are one of the richest plant-based sources of omega-3 fatty acids, which are essential for brain health, heart health, and reducing inflammation in the body.
7. Black Lentils:
   • Nutritional Benefits: Black lentils are a nutritional powerhouse, providing a good source of plant-based protein, dietary fibre, and essential vitamins and minerals. They are particularly high in folate, iron, and potassium, which are important for overall health and well-being.
   • Blood Sugar Regulation: The high fibre and protein content of black lentils can help stabilize blood sugar levels, making them a suitable option for individuals with diabetes or those looking to manage their blood sugar levels.
8. Black Fungus (Black Wood Ear Mushroom):
   • Nutritional Benefits: Black fungus, also known as black wood ear mushroom, is rich in fibre, iron, and various vitamins and minerals. It’s commonly used in Asian cuisine for its crunchy texture and ability to absorb flavours, and it provides numerous health benefits, including supporting digestive health and providing essential nutrients for overall well-being.

Black foods are packed with goodness, from antioxidants to a variety of vitamins and minerals. Adding these dark ingredients to your meals isn’t just tasty—it’s great for your health too. Think heart-healthy black olives, fibre-rich black beans, or antioxidant-loaded blackberries. Each one brings something special to the table. So, why not mix things up and enjoy the bold flavours and benefits of black foods?

Simply Salt & Soul Tip

The Salt (The Science): Black foods are the ultimate “cellular bodyguards.” Their dark pigment comes from anthocyanins, a specific type of flavonoid that is exceptionally potent at crossing the blood-brain barrier. This means that while they are protecting your heart and gut, they are also actively shielding your brain from oxidative stress. When you “embrace the dark side” of the plate, you are essentially providing your nervous system with a high-performance shield against inflammation.

The Soul (The Wellness): In TCM, the colour black feeds the Kidneys, which house your Jing—your ancestral energy and “life battery.” Think of your life on autopilot as a battery that has been drained. Eating black foods like forbidden rice or black sesame is a symbolic and physical act of recharging.  It’s about nourishing your deep roots so you have the energy to grow. This is the “underdog” of nutrition because it reminds us that the most restorative power is often found in the quiet, dark, and deep places—not just the bright and flashy ones.