Health Benefits Of Black Currants

Scientifically known as Ribes Nigrum, which means “black ribes”, black currant is an edible berry of a shrub that grows up to 1-2 meters high. Black currants are very sweet and sharp in taste. The anthocyanins present in the berries give them their rich and dark colors of red, blue and purple. They are native to central and northern Europe and northern Asia. Appreciated for their alimentary and therapeutic values, black currants contain an important complex of vitamins. They are also used in numerous food preparations, in the form of syrup, jelly, jam, fruit jelly, marmalade and liqueur. Read through the following lines to explore the nutritional value and health benefits of black currants.

Nutritional Value of Black Currants

Amount of Black Currants: 1 cup

Total Weight of Black Currants: 100 g

Nutrients	Amount
Energy	39 kCal
Protein	1.28 g
Water	81.3 g
Total Dietary Fiber	6.78 g
Cellulose	1.95 g
Pectin	1.7 g
Lignin	1.45 g
Hexosan	1.27 g
Pentosan	0.45 g
Total Carbohydrates	6.11 g
Fructose	3.071 g
Glucose	2.348 g
Sucrose	0.692 g
Fruit Acids
Citric Acid	2391 g
Malic Acid	235 g
Quinic Acid	35 g
Fatty Acids
Lenoleic Acid	70 mg
Lenolenic Acid (ALA & GLA)	41 mg
Oleic Acid	24 mg
Palmitic Acid	22 mg
Stearic Acid	3.8 mg
Palmitoleic Acid	0.7 mg
Special Bioactive Compounds
Anthocyanins	230-840 mg
Flavonol Glycosides	8.81 mg
Vitamins
Vitamin C (Ascorbic Acid)	177 mg
Vitamin E (Tocopherols)	2.7 mg
Vitamin A (beta carotene)	81 mcg
Vitamin B5 (Pantothenic Acid)	400 mcg
Vitamin B9 (Folic Acid)	8.8 mcg
Vitamin B6 (Pyridoxin)	80 mcg
Vitamin B1 (Thiamin)	51 mcg
Vitamin B2 (Riboflavin)	44 mcg
Vitamin B3 (Niacin)	280 mcg
Vitamin H (Biotin)	2.4 mcg
Vitamin K	30 mcg
Minerals
Iron	1.3 mg
Calcium	46 mg
Magnesium	17 mg
Phosphorus	40 mg
Zinc	250 mcg
Iodide	1 mcg
Potassium	303 mg
Chloride	15 mg
Silicon	3 mg
Sodium	1.7 mg
Manganese	346 mcg
Boron	200 mcg
Copper	103 mcg
Fluoride	29 mcg
Nickel	16 mcg
Selenium	1.7 mcg
Cobalt	1.5 mcg
Chromium	771 mcg

Nutrition & Health Benefits of Eating Black Currants

Black currants are known for their high content of vitamin C, GLA (Gamma-Linoleic Acid) and potassium. They contain twice the amount of potassium found in bananas, 4 times the vitamin C in oranges and twice the antioxidants in blueberries.
They contain anthocyanins that help in fighting against cardiovascular disease, aging, joint inflammation, eyestrain, urinary infections, kidney stones and even cancer.
The fruits are packed with anti-oxidant compounds that help in the prevention of dementia.
The derivatives of black currants are formulated into treatments for Alzheimer’s disease.
Black currants are used by herbalists to cure diarrhea, tonsillitis, whooping cough and gum disease.
They are also used to flavor various medicines and throat lozenges.
Drinking black currant juice is a healthy way to improve your antioxidant intake and maintain a healthy lifestyle.
The fruit intensifies weak peripheral circulation caused by menopause and cleans the blood of toxins, wastes and cholesterol.
A diet rich in black currants proves to be helpful against rheumatism, arthritis and gout.

Cooking Tips

Try this delicious fruit with avocado or tuna, for a sensational taste.
Add a little black currant juice to some wine and sparkling water and create your own cocktail.
Mix some black currant with natural yoghurt and add some crunched up ginger biscuits for a colorful and tasty dessert.
Reduce the berries in a saucepan and add some sugar and a little water to form a versatile puree. Use this puree as a base for various summer puddings.
Prepare black currant tea by boiling 2 teaspoons of black currant leaves in 250 ml of water.

Tips

Black currant leaves are used in Russia, to improve the taste and color of vodka.
They are also added to beer to make it more enjoyable.
Black currants are used in making black currant jellies and jams, added to desserts, and form a part of various sauces and dippings.

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