Introduction: After the Lesser Snow solar term begins, it is recommended to eat more black-colored foods. Recent studies have shown that black foods are not only rich in nutrition but also play an important role in anti-aging and cancer prevention.
Food diversity is the basic principle for achieving a reasonable diet and balanced nutrition. In daily dietary life, food diversity can be achieved by combining different types of foods or by pairing foods based on their color. Due to different compositions, foods have different colors, commonly including black, red, green, yellow, and white. There are many types of black foods, including black beans, purple rice, black peanuts, black sesame seeds, black millet, black fungus, shiitake mushrooms, nori, etc.
Black beans belong to the soybean family. Like other soybeans, black beans are rich in high-quality protein, unsaturated fatty acids, calcium, and B vitamins. Black beans are also rich in phosphorus, calcium, and iron, with 100 grams of beans containing 571 mg of phosphorus, 367 mg of calcium, and 11 mg of iron, respectively. In addition, black beans also contain many beneficial health components, such as saponins, isoflavones, phytosterols, and oligosaccharides. Black beans and their products are nutritious and have a variety of health benefits, making them an excellent food for the elderly and patients with cardiovascular diseases. The protein content in soy milk is comparable to that of cow's milk and is easily digested and absorbed. Its saturated fatty acid and carbohydrate content are lower than that of cow's milk, and it is cholesterol-free, making it suitable for the elderly and patients with cardiovascular diseases to drink. There are many ways to eat black beans, such as making them into black tofu, soy milk, bean sprouts, etc.
Black Beef Stew
Black sesame seeds contain a large amount of lipids and protein, as well as nutrients such as vitamin A, vitamin E, calcium, and iron. The lipids in black sesame seeds are mainly oleic acid, linoleic acid, and lecithin. Black sesame seeds can be made into various delicious foods.
Black Sesame Macarons
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Black fungus has a special flavor and is a nutritious edible mushroom. Black fungus contains a variety of nutrients. In 100 grams of dried black fungus, there are 12 grams of protein, 1.5 grams of fat, 65.5 grams of carbohydrates, and 30 grams of dietary fiber. It also contains 247 mg of calcium, 757 mg of potassium, 97 mg of iron, and 3.2 mg of zinc, as well as various vitamins such as carotene, vitamin B1, vitamin B2, and vitamin E. In addition, the polysaccharides in black fungus have various physiological activities, such as lowering blood lipids, anti-thrombotic effects, and anti-tumor properties. Regular consumption of black fungus can promote blood circulation, reduce and alleviate the formation of atherosclerosis, and prevent the occurrence of cardiovascular and cerebrovascular diseases. Black fungus can be prepared in many ways, such as cold salads, stir-fried with vegetables and meat, or used in soups.
Dai-style Black Fungus