When it comes to superfoods, you may think of bright and bold colors like red, orange, green, and purple. However, there are many nutrient-dense foods that come in black, and they should not be overlooked.

Black-colored foods are usually packed with antioxidants, vitamins, and minerals that provide various health benefits. Here are six black-colored foods that you need to try to reap their nutritional power:.

1. Black Beans

Black beans are a type of legume that is commonly used in Latin American and Caribbean cuisines. They are loaded with fiber, protein, iron, folate, potassium, and antioxidants.

One cup of cooked black beans provides about 15 grams of protein and 15 grams of fiber, making them a great option for vegetarians, vegans, and people looking to add more plant-based protein to their diet. The high fiber content of black beans helps promote digestive health, regulate blood sugar, and reduce the risk of heart disease and colon cancer.

The antioxidants in black beans, such as anthocyanins, may also have anti-inflammatory properties that protect against chronic diseases.

2. Black Rice

Black rice, also known as forbidden rice, is a type of whole-grain rice that is native to China. It has a deep black or dark purple color that comes from its pigment called anthocyanin.

This pigment is a powerful antioxidant that can help protect against oxidative stress, inflammation, and aging. Black rice is also rich in fiber, protein, iron, and several vitamins and minerals, such as vitamin E, magnesium, and zinc.

Studies have shown that consuming black rice may help lower the risk of heart disease, diabetes, and obesity, as well as improve brain function and sleep quality.

3. Blackberries

Blackberries are a sweet and juicy fruit that belongs to the same family as raspberries, blueberries, and strawberries.

They are rich in antioxidants, such as anthocyanins, flavonols, and ellagic acid, which can help fight cancer, inflammation, and free radicals. Blackberries are also a good source of fiber, vitamin C, vitamin K, and manganese. Eating blackberries may improve cardiovascular health, brain function, and immune function.

They may also help prevent or manage diabetes, kidney disease, and age-related cognitive decline.

4. Black Garlic

Black garlic is a type of garlic that has been fermented under controlled conditions for several weeks or months. This process transforms the garlic into a black or dark brown color and changes its taste and texture.

Black garlic has a sweet and savory flavor with a softer and chewier texture than regular garlic. It is also richer in antioxidants, such as S-allyl cysteine, than raw garlic. S-allyl cysteine has been shown to have anti-inflammatory, anti-cancer, and cardiovascular-protective effects.

Black garlic may also boost the immune system, lower cholesterol, and improve digestion.

5. Black Sesame Seeds

Black sesame seeds are tiny seeds that come from the sesame plant and are commonly used in Asian cuisine.

They have a nutty and slightly bitter flavor and are a rich source of healthy fats, protein, fiber, and minerals, such as calcium, magnesium, and iron. Black sesame seeds also contain lignans, which have antioxidant and anti-inflammatory properties that may help reduce the risk of chronic diseases.

Notably, black sesame seeds are one of the best plant-based sources of calcium, which is an essential mineral for bone health. Adding black sesame seeds to your diet may improve bone density, reduce inflammation, and boost energy levels.

6. Black Currants

Black currants are a small and tart berry that is native to Europe and Asia. They are a rich source of vitamin C, vitamin K, iron, and antioxidants, such as anthocyanins and polyphenols.

Black currants may help boost the immune system, improve eye health, and reduce inflammation and oxidative stress. They may also have anti-cancer and cardiovascular-protective effects. Black currants can be eaten fresh, frozen, or dried, and can be added to smoothies, cereals, and baked goods.

In conclusion, adding black-colored foods to your diet is a smart and delicious way to improve your health and wellbeing. These six foods are just a few examples of the many black foods that are rich in nutrients and offer various health benefits.