7 Health Benefits of Blackcurrants

Black currants are a delicious and popular berry that is full of nutrients and can provide many health benefits if you add them to your diet.

What are black currants?

The black currant ( Ribes nigrum ) is a small, woody, berry-producing shrub that grows widely in Europe and parts of Asia. This shrub is widely cultivated and grows in the wild, producing bunches of dark purple or nearly black berries with a strong woody odor and distinctive sour taste. Although they can be eaten raw, these berries are most often cooked, as this brings out the sweetness and makes them more palatable.

Black currants have a strong flavor, which many say is an acquired taste. Although they usually have a sour taste, they turn sweet when ripe. They are also rich in vitamins, minerals and antioxidants, all of which are beneficial to health.

Nutrition Facts

Nutritionally speaking, these small berries are rich in vitamin C. Less than a one-cup serving contains more than three times the amount of ascorbic acid you need. These berries also contain high levels of B vitamins, such as thiamin and pantothenic acid. A 100-gram serving contains only 63 calories but is rich in essential minerals, including iron, calcium, magnesium, and copper. This is complemented by a range of antioxidants, including anthocyanins and flavonoids, which provide additional health benefits. These berries also contain measurable levels of omega-3 and omega-6 fatty acids, making them very unique among fruits.

Blackcurrant

Health benefits

Black currants are rich in antioxidants, including anthocyanins. Anthocyanins give black currants their characteristic dark color and fight free radicals in the body, reducing oxidative stress and cell damage. Black currants have one of the highest antioxidant values of any fruit and can be effective in treating or preventing many health problems.

Some of the health benefits of black currants include

1. Eye health

Anthocyanin-rich black currants may help treat glaucoma, one of the leading causes of blindness. Antioxidants increase blood flow to the eyes and may help slow the progression of glaucoma. gamma-linoleic acid, linoleic acid (found in vitamin C), and other antioxidants may also help improve symptoms of dry eye and eye strain.

2. Immune health

Black currants are rich in antioxidants, including vitamin C. Along with the anthocyanins found in black currants, these antioxidants help boost your immune system, allowing your body to fight infections and viruses more effectively.

3. Digestive health

Black currants contain both soluble and insoluble fiber, both of which are essential for healthy digestion. Soluble fiber slows down digestion so your intestines can absorb more nutrients, while insoluble fiber moves food through the digestive system. It also helps prevent toxin buildup and reduces the risk of colon cancer.

                                    Blackcurrant Extracts

4. Reduces inflammation

Black currants are rich in an omega-6 fatty acid called gamma-linoleic acid. This compound can help reduce inflammation and improve the symptoms of inflammatory diseases such as rheumatoid arthritis. Some studies have also shown that gamma-linoleic acid helps reduce joint pain and stiffness in people with arthritis.

5. Reduce the risk of heart disease

Adding black currants to your diet may help improve heart health and reduce the risk of heart disease. Some studies have shown that black currant seed oil can help raise total cholesterol levels and lower triglycerides in the blood.

6. Diabetes Management

Black currants are high in manganese, an important mineral that helps control blood sugar levels. Manganese may contribute to proper insulin secretion and help lower blood sugar levels in people with type 2 diabetes.

7. Reduces the risk of cancer

The antioxidants in black currants help fight free radicals in the body. They also help reduce the cellular damage that can lead to certain types of cancer. The anthocyanins in black currants may even help slow the development of existing cancer cells in the liver.