Black brown rice, black beans, and black sesame are often rich in fiber, iron, zinc, magnesium, vegetable protein, and antioxidants that are good for the heart and brain.
MSc Nguyen Thi Phuong, Department of Nutrition, Tam Anh General Hospital, Hanoi, said anthocyanins and polyphenols in black foods can help neutralize free radicals, prevent oxidation, and reduce the risk of chronic diseases such as cardiovascular disease, diabetes, and cancer.
Black brown rice
Unlike refined white rice, black brown rice still retains its bran layer, which contains many B vitamins, fiber and anthocyanin. Eating black rice regularly helps reduce bad cholesterol (LDL) and increase good cholesterol (HDL), thereby protecting the cardiovascular system. The abundant fiber in black rice also controls blood sugar, reduces cravings, and supports weight control.
Eating black rice regularly can help reduce bad cholesterol (LDL) and increase good cholesterol (HDL). Illustration photo: AI
Black sesame
Black sesame is rich in calcium, zinc, copper, and magnesium, which are essential minerals for bones, joints and teeth. The content of vitamin E and unsaturated fatty acids in black sesame can slow down premature graying and dry hair, and nourish smooth skin.
Black beans
Black beans help control blood pressure thanks to their high magnesium and potassium content, which are beneficial for digestion and prevent constipation. People with kidney disease are often advised to use roasted black bean water to clear heat and diuretic.
Black berries
Black grapes, black blueberries, and black mulberries are all rich in anthocyanin and resveratrol compounds that have neuroprotective effects. A diet rich in black berries may improve memory and reduce the risk of dementia in older adults. The vitamin C, K and fiber content in this group of fruits helps increase resistance, support weight control, and reduce the risk of type 2 diabetes.
Black garlic
Black garlic has the ability to strengthen the immune system, reduce blood fat, fight inflammation and support cancer prevention. Allicin is a characteristic compound in fresh garlic. When fermented, it is converted into S-allyl cysteine, which is more stable and easily absorbed, protecting health.
Black cat mushroom
Black fungus (wood ear) is often found in many traditional dishes, contains a lot of soluble fiber, helps reduce cholesterol, contributes to blood sugar regulation and supports the digestive system.
Black tea
Unlike green tea, black tea undergoes complete oxidation, creating a rich flavor and characteristic color. Black tea contains many polyphenols, which can prevent oxidation and improve blood vessel function.
Black walnuts
Black walnuts are rich in natural omega-3 fatty acids and melatonin, which help reduce inflammation and improve sleep quality. Each person should use 30 g of walnuts per day to supplement healthy fats for the body.
When using dark-colored foods, processing methods should limit deep frying or using too much salt or grease to preserve maximum nutrients. Although the benefits from black foods are great, Dr. Phuong emphasized that no single food can replace a balanced, diverse diet.