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Health Benefits of Black Foods

October 24, 2022

What Are Black Foods?

“Black foods” is referred to foods that are naturally black. Some of them are true black while others are dark blue, dark purple, or deep shades of red. They all contain a very powerful antioxidant called anthocyanins which is the main reason why black foods are good for you.

Anthocyanins belong to a group of antioxidants known as flavonoids. Aside from being responsible for the deep color of the foods, they also have supportive and protective properties.

Studies show that these antioxidants help to attract pollinators and help them camouflage to repel herbivores. No only these properties are good for the plants themselves, but also good for the human body. 

Top Health Benefits of Anthocyanins:

Free- Radical Fighting (Anticancer Potential): Free radicals are unstable molecules that damage cells and tissue and are the main contributors to many chronic diseases. Antioxidant-rich diet helps to minimize free radicals and prevent cell damage. Anthocyanin is a great antioxidant with strong free-radical fighting ability. Because of these properties, they have a great ability to inhibit cancer cell proliferation.

Combat Chronic Inflammation: As free radicals damage the cells and tissues; they cause inflammation in the process as well. This type of inflammation is not good for the body, and prolonged inflammation can cause the body to generate more free radicals. Fortunately, antioxidants such as anthocyanin have power to reduce inflammation in the body by lowering free radical damage. 

Heart-Protective: Studies show that antioxidants promote heart health and drinking anthocyanin-rich juice helps to lower blood pressure. One study found that there is a correlation between higher consumption of anthocyanin-rich berries and lower risk of death from cardiovascular disease. 

Protection Against Type 2 Diabetes: Anthocyanins play a big role in lowering the risk of type 2 diabetes. Some research shows that anthocyanins reduce blood sugar levels as well and improve insulin sensitivity. 

Neuroprotective Effects: Anthocyanins such as cyanidin possess neuroprotective properties and helps to shield neuronal cells from oxidative stress. 

Anti-Aging Effects: Anthocyanins are one of the major anti-aging compounds, and research shows that they protect the skin from UVB rays. 

Vision Health: Studies show that anthocyanins have protective effects on your eyes and improves visual health and function. Anthocyanin extract, especially from berries, shows a potential for preventing retinal degeneration. 

Antimicrobial Properties: Research shows that anthocyanins inhibit the growth of food-borne pathogens such as Listeria and E. Coli

May Support Immune Function: Anthocyanins have the potential to calm allergic inflammation which involves immune system hypersensitivity and helps with autoimmune diseases like rheumatoid arthritis. 

Anti-Obesity Effect: Research shows a correlation between higher intake of anthocyanins and lower fat mass. 

May Support Lung Function: Studies show that consuming anthocyanins help with preventing age-related decline in lung function. 

Top 10 Black Foods

Black Elderberries 

Black Currants

Blackberries and Black Raspberries

Black Rice

Blueberries

Black Beans

Plums

Bilberries

Eggplant

Red Cabbage

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