Black Beans: a Nutritious Superfood for Both Medicine and Food

Black Beans: Known as "Black Gold," a Nutritious Superfood for Both Medicine and Food

In Traditional Chinese Medicine (TCM), black is associated with water in the Five Elements and corresponds to the kidneys in the Five Organs. The kidneys are considered the foundation of one's constitution, playing a pivotal role in growth, development, and overall vitality. They are also the source of vital energy (qi) and blood, so nourishing the kidneys is essential to help the body withstand the cold of winter, increase energy, and boost immunity. Black foods, like black beans, are highly nutritious and a great choice for winter supplementation.

Black beans, resembling the shape of the kidney and categorized as "kidney grains," have long been revered as a natural tonic for the kidneys. According to the Compendium of Materia Medica (Bencao Gangmu), black beans are known to "nourish the skin, improve complexion, fill the bone marrow, and increase strength," making them a powerful kidney-supporting food.

Health Benefits of Black Beans

1. Kidney Tonic & Anti-Aging
   Black beans nourish the kidneys, which are the foundation of vitality according to TCM. When kidney essence (jing) is abundant, energy levels are strong, and aging is slowed. Black beans contain vitamin E, anthocyanins, and isoflavones, which help clear free radicals, act as antioxidants, and increase vitality, all of which contribute to slowing the aging process.

2. Hair Health & Blackening of Hair
   For those experiencing premature graying or other signs of kidney deficiency (such as dizziness), black beans can help nourish the kidneys and improve hair quality. Since the kidneys govern the hair, black beans' ability to replenish kidney essence may help restore natural hair color and prevent further graying.

3. Promoting Blood Circulation & Improving Vision
   TCM believes that the liver stores blood and is responsible for vision. When liver blood is deficient, it can lead to blurry vision or eye discomfort. Black beans are thought to stimulate blood circulation, benefiting the liver and improving eyesight, making them especially useful for people who spend long hours in front of screens.

4. Improving Complexion
   Black beans are known to improve skin tone. Rich in B vitamins and vitamin E, they help nourish the skin, improve complexion, and prevent spots and blemishes. A person with sufficient qi and blood will have a healthy, rosy complexion, and black beans are an excellent food choice to promote this.

How to Select Black Beans

Not all "black beans" are created equal. The appearance of the bean is important, but so is the internal quality. Genuine black beans are round, smooth, and dull black in color. If you gently scrape the outer shell of the bean, you should not see any shiny spots, indicating a higher quality bean.

• White-core Black Beans: These are actually "black kidney beans" and do not have the same health benefits as true black beans.

• Yellow-core Black Beans: These are genuine black beans, also known as "black-skin yellow-core beans."

• Green-core Black Beans: These are also true black beans, with greenish interiors, sometimes called "black-skin green-core beans."

Black Bean Recipes for Health

1. Vinegar Soaked Black Beans
   Ingredients:

• 1 bottle black rice vinegar or aged vinegar

• 250-300g black beans

• A clean, dry glass jar (no oil or water)

Preparation:

1. Clean the black beans and dry-fry them in a pan, first on high heat to dry the outer shell, then on low heat until the shells begin to crack, releasing a fragrant smell.

2. Let the beans cool, then place them in a clean, dry glass jar. Fill the jar about 7-8 parts full.

3. Pour vinegar over the beans, ensuring it covers them by 2-3 cm. If you prefer a sweeter taste, add a small piece of rock sugar to the jar.

4. Let the beans soak for 3-5 days before consuming.

Benefits: Nourishes qi and supports the kidneys.

2. Three-Treasure Kidney Nourishing Soy Milk
   Ingredients:  50g black beans, 20g lotus seeds, 5 chestnuts   

   Preparation:

   1.Soak the black beans and lotus seeds in purified water for 2 hours to soften them.

   2.Place the beans, lotus seeds, and chestnuts (along with the soaking water) into a soy milk maker. Add water and blend into soy milk.

   Benefits: Nourishes the kidneys and yin.

   
   

   
   

   
   

3. Black Bean and Black Rice Porridge
   Ingredients:

• 100g black beans

• 100g black rice

Preparation:

1. Rinse the ingredients and soak them in water for 30 minutes.

2. Cook them together in a rice cooker or pot until soft.

Benefits: Nourishes the kidneys and replenishes energy.

Important Tips

• Avoid eating black beans with: Castor seeds and magnolia bark, as these combinations can cause adverse reactions according to TCM.

• Black beans are not suitable for everyone:

• People who frequently experience bloating or a sense of fullness in the abdomen should avoid overconsumption of black beans.

• The elderly and young children, who have weaker digestive systems, should limit their intake.

• Gout patients: Black beans are a high-purine food, so individuals with gout should avoid them.