Black is the new green in the healthy and nutritious food section.

Healthy green veggies, especially leafy varieties, are known for their numerous nutrition and health benefits. While that is true, back coloured foods are also healthy due to anthocyanin content, a pigment associated with promoting health. Do not forget the visual treat of these foods.

Below we give you black-coloured foods you need to add to your diet.

1. Black garlic

With impressive health benefits, black garlic contains twice the amount of antioxidants as regular garlic. The vegetable also has twice the amount of substance that reduces the production of cholesterol, besides, having twice the amount of phosphorus, seven times the amount of calcium and six times the amount of protein.

2. Black mushrooms

Black mushrooms or shitake mushrooms contain potent antioxidants and substance that stimulates the immune system. Furthermore, it is a rich source of phosphorus, calcium and magnesium. They also contain copper that is not synthesized by the body.

3. Black beans

While beans, in general, are nutrition powerhouses, black beans contain minerals that maintain and promote bone strength and structure and have anti-cancer and anti-inflammatory properties. These beans are also low in sodium that is important for the regulation of blood pressure.

4. Blackberries

Blackberries beat blueberries when it comes to health benefits. Some of the benefits of this fruit include boosting immunity, promoting healthy skin, improving brain function and reducing inflammation. You can add them to smoothies, salads, cereals, pancakes and other baked goods to reap the antioxidant-high fruit.

5. Sesame seeds

Sesame seeds also contain oleic acid, a potent fatty acid that helps lower the “bad” cholesterol level in the body. They are also a rich source of folic acid, zinc and calcium, which are all essential nutrients for the body to maintain its health.

6. Black olives

Black olives are a great source of oleic acid, healthy fats and monounsaturated fatty acid. Individuals who have increased their intake of monounsaturated fat have experience reduces risk of heart diseases and a decline in cholesterol levels associated with cardiovascular disease.

7. Black gram

A rich source of fibre, potassium, folate and iron, black gram is a complete source of protein. It is commonly used in South India to make dishes like dosa and idli.

If you haven’t included black foods in your diet, now is the time.