My Two-Month Experience with Black Nourishing Porridge
I’ve already noticed some gray hair around my forehead as I age. So, I began eating this βBlack Nourishing Porridgeβ every other day. After about two months of consistent practice, I was pleasantly surprised to notice that some of the new hair growing around my forehead appeared darker.
At the same time, I also felt that my overall well-being had improved. In my health checkups, I noticed that some of my kidney function markers had also changed.
Of course, I recognize that personal experience cannot prove that these changes were directly caused by the Black Nourishing Porridge. Hair color and kidney function can be influenced by many factors, including age, genetics, nutritional status, lifestyle, stress, sleep, and other health conditions. Nevertheless, this experience has strengthened my belief that:
Consciously choosing natural, nutrient-rich foods and consistently practicing a healthy lifestyle are worth exploring. For me, this is more than just a bowl of porridge. It is a reminder that:
π Nourishing the body is also an expression of self-love. π
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How to Combine Them for Better Nutrition, Practical Use, and Appropriate Portions
In traditional Chinese wellness culture, black-colored foods are often associated with nourishing the kidneys. Foods such as black beans, black sesame, black rice, and black fungus have therefore long been included in traditional dietary practices.
Modern nutrition looks at these foods from a different perspective. Many deeply colored plant foods provide polyphenols, anthocyanins, dietary fiber, vitamins, minerals, plant protein, and healthy fats.
π₯ Each of these eight foods has its own nutritional strengths π₯
1. Black Grapes
Black grapes are rich in anthocyanins, resveratrol, and other polyphenols. They also provide vitamin C, vitamin K, potassium, and some dietary fiber. Potential nutritional benefits:
- Provide antioxidant plant compounds
- Support an overall heart-healthy dietary pattern
- Provide dietary fiber
- Help with hydration because fresh grapes contain a high percentage of water
Suggested serving: About 100β150 g at a time, eaten as fresh fruit.
2. Black Dates
There are different foods sold as βblack dates,β including certain varieties of jujube and dried or processed dates. If you are using dried black dates, remember that their sugar and calorie content is considerably more concentrated than that of fresh fruit. Potential nutritional benefits:
- Provide dietary fiber
- Provide minerals such as potassium
- Can be used as a natural source of sweetness
Suggested serving: Approximately 20β30 g of dried black dates at a time.
People with diabetes or those monitoring blood sugar should pay particular attention to portion size.
3. Black Glutinous Rice
Black glutinous rice contains anthocyanins and dietary fiber, particularly in its dark outer layer. It is still a grain and primarily provides carbohydrates. Potential nutritional benefits:
- Provides energy
- Provides dietary fiber
- Contains anthocyanins and other plant compounds
- Can be used as an alternative to white rice
Suggested serving: Approximately 40β60 g dry weight per meal, adjusted according to individual energy needs.
Note: Black glutinous rice is still a carbohydrate-rich food. Its dark color does not mean that unlimited quantities are appropriate.
4. Black Beans
Black beans are one of the most nutritionally valuable foods on this list. They provide plant protein, dietary fiber, folate, iron, magnesium, potassium, and numerous plant compounds. Potential nutritional benefits:
- Excellent source of plant protein
- Dietary fiber supports digestive and gut health
- Helps promote satiety
- Can replace some animal protein, such as red meat, in a balanced diet
Suggested serving: Approximately Β½ cup (80β100 g) cooked.
How to prepare: Soak thoroughly and cook completely. Do not eat raw or undercooked beans.
5. Black Sesame Seeds
Black sesame seeds contain unsaturated fats, protein, calcium, magnesium, iron, zinc, and sesame lignans. Potential nutritional benefits:
- Provide healthy fats
- Provide plant protein
- Provide minerals such as calcium and magnesium
- Sesame lignans have antioxidant properties
Suggested serving: Approximately 10β15 g per day.
How to use: Lightly toast and grind them, then add them to black soybean milk, porridge, oatmeal, or plain yogurt.
6. Black Mulberries
Black mulberries are deeply colored fruits containing anthocyanins and other polyphenols. They also provide vitamin C and dietary fiber. Potential nutritional benefits:
- Provide beneficial plant polyphenols
- Increase fruit and dietary fiber intake
- Provide vitamin C and other nutrients
Suggested serving: Approximately 100 g of fresh mulberries at a time.
If using dried mulberries, sugar becomes much more concentrated, so approximately 15β25 g is a more appropriate portion.
7. Black Goji Berries
Black goji berries are particularly notable for their anthocyanins and other polyphenolic compounds. However, an important distinction should be made:
- Black goji berries are a food, not a medicine, and there is currently insufficient human clinical evidence to conclude that they can treat diseases.
- They can certainly be included as food containing beneficial plant compounds.
Suggested serving: Approximately 5β10 g dried black goji berries per day.
Simple preparation: Soak them in warm water and drink the infusion or eat the softened berries. There is no need to consume large quantities in pursuit of greater βbenefits.β
8. Black Fungus
Black fungus (wood ear mushroom) is different from most of the other foods on this list because it is an edible mushroom. It provides dietary fiber, polysaccharides, iron, copper, potassium, and other nutrients. Potential nutritional benefits:
- Increases dietary fiber intake
- Supports digestive health
- Provides various minerals
- Relatively low in calories
Suggested serving: Approximately 50β100 g after soaking, per meal.
Important food-safety reminder: Dried black fungus should be thoroughly rehydrated and fully cooked. Do not leave soaked fungus at room temperature for extended periods, as this can create food-safety risks. Cook it promptly and refrigerate appropriately.
π₯ How Can We Combine These Eight Black Foods? π₯
I would not recommend mixing all eight foods together every day. A better approach is to build a balanced meal around:
One grain + one plant protein + one seed + one fruit + one vegetable or mushroom. This creates a more complete nutritional profile.
π Breakfast: Nourishing Black Rice Porridge
Try combining: Black glutinous rice: 40 g, Black beans: 20 g, soaked beforehand. Black sesame seeds: 10 g, Black goji berries: 5 g, Black date: 1β2 pieces
Cook the black rice and black beans thoroughly. Add ground black sesame and black goji berries toward the end. This combination provides:
Complex carbohydrates + plant protein + healthy fats + dietary fiber + polyphenols. If you need additional protein, consider adding an egg, unsweetened soy milk, or plain yogurt.
π Morning or Afternoon: Black Fruit Combination
There is no need to eat all the fruit at once.
You could choose: 100 g black grapes + 50β100 g black mulberries
Or simply choose one. If you have already eaten black dates or other sweet foods, reduce the amount of fruit accordingly.
Remember: Fruit may be natural, but βnaturalβ does not mean unlimited.
π₯ Lunch: Black Fungus + Black Beans
For example: 50β100 g rehydrated black fungus + 80 g cooked black beans, plenty of colorful vegetables, a moderate portion of whole grains. You can also add eggs, tofu, or another quality protein source to create a more balanced meal.
π A Simpler Daily Approach
If you want to incorporate these foods into everyday life, there is no need to make your diet complicated. Choose 3β5 of them each day. For example:
Day 1: Black beans + black sesame + black fungus + black mulberries
Day 2: Black glutinous rice + black goji berries + black grapes + black sesame
Day 3: Black beans + black fungus + black glutinous rice + black mulberries
Rotating foods can actually be more practical and sustainable than trying to consume all eight every day. Most Importantly, It’s Not About βBlackββIt’s About Variety
These eight foods each have valuable nutritional qualities, but a truly healthy diet should not depend on one color.
Our bodies benefit from: Black, green, red, yellow, orange, purple, whiteβand many other colors.
π₯ Different colors of plant foods often represent different naturally occurring compounds. π₯
So rather than thinking:
βThe more black foods I eat, the healthier I will be,β
a better principle is:
π₯ βThe more diverse, natural, and balanced my diet is, the better it can support long-term health.β π₯
A healthy lifestyle also includes adequate protein, vegetables, fruits, whole grains, healthy fats, hydration, regular physical activity, sufficient sleep, and effective stress management.
π One-Sentence Summary π
Let black foods be part of a diverse and balanced dietβnot a magical cure; let food provide nourishment and let consistent healthy living create the foundation for well-being.
If you have diabetes, kidney disease, gastrointestinal conditions, take anticoagulant medication, or have other specific health concerns, it is best to adjust food choices and portions with guidance from your physician or a registered dietitian.