Congee & Porridge
Four-Black Congee
Traditionally associated with supporting kidney and spleen function and nourishing qi and blood
In short: Four-Black Congee is a congee & porridge that Traditionally associated with supporting kidney and spleen function and nourishing qi and blood. It is most often made for digestive wellness, children's wellness, skin & natural beauty. Total time about 3 hr. Key ingredients: green-kernel black soybeans.
Why people make this congee
In recent years more older adults have turned to gentle, everyday wellness — partly because medical care can be costly and the idea of caring for the body early resonates. Nourilo likes this Four-Black Congee as a comforting bowl for middle-aged and older folks: it is traditionally associated with supporting the kidneys and spleen, looking after cardiovascular health, and nourishing the body without being harsh.
What studies say about the key ingredients
Traditional use is not the same as clinical proof. Here is the strongest human research we found for each ingredient, limitations included.
- Black soybeans
Systolic blood pressure fell more in the black soy peptide group (-9.69 mm Hg) than in the placebo group (-2.91 mm Hg) after baseline adjustment. Plasma malondialdehyde decreased and superoxide dismutase activity increased compared with placebo.Limitation: Used an isolated peptide supplement rather than whole black soybeans, and followed participants for only 8 weeks, so the results may not apply to food intake.PubMed 23924691 - Red dates
Jujube was associated with significantly lower BMI and triglycerides, and lower fasting blood sugar in people with type 2 diabetes. LDL and total cholesterol fell only in some subgroups. HDL, AST and ALT did not change significantly.Limitation: The authors state the overall quality of the evidence is limited, and results varied significantly by dose, treatment duration and disease type.PubMed 40399274 · 3 more red dates studies
From the Nourilo Research Library. Findings come from specific doses, extracts and populations and may not apply to a home-cooked recipe.
Safety first — read before you cook
This is a traditional food, not a treatment. Please check with your doctor or pharmacist before making it a regular part of your diet if you:
- are pregnant or breastfeeding, or are cooking for a young child;
- take regular medicines — especially blood thinners, blood-pressure, diabetes or immune-suppressing drugs;
- have a kidney, liver or heart condition, or a known food allergy.
Stop eating it and seek advice if you notice an allergic reaction or feel unwell. Safety notes reviewed 8 October 2026 · How we write safety notes
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