Health Benefits Of Black Currant

What is black currant?

Black currant (Ribes nigrum) is a deciduous shrub native to Europe and Asia, and it is known for its small, black, juicy berries that are used in a variety of culinary and medicinal applications. The shrub can grow up to two meters tall and produces clusters of small, fragrant flowers that develop into berries in mid to late summer.¹

The black currant berry has a distinct tart and slightly sweet flavour and is commonly used in jams, jellies, syrups, and desserts. The fruit is also rich in vitamin C, antioxidants, and other beneficial nutrients. Black currant has been used for centuries in traditional medicine to treat a variety of ailments, including colds, flu, inflammation, and digestive disorders. Aside from its culinary and medicinal uses, black currant is also used in the production of various beverages, including juice, tea, and liqueurs. Additionally, the leaves of the black currant shrub are often used to make a flavourful tea that is said to have relaxing properties.¹

However, it is worth noting that black currant cultivation was banned in the United States in the early 1900s due to concerns over the spread of a fungal disease that affects white pines. The ban was lifted in some states in the 1960s and 70s, and today, black currants can be found in specialty markets and farms throughout the country.

Black currant is a versatile and nutritious fruit that has been used for centuries for both culinary and medicinal purposes. Although it is not as widely cultivated as some other fruits, it is gaining popularity as people become more interested in natural remedies and healthy eating. This article will highlight the health benefits of black currants, nutritional compounds, and side effects and concerns. 

Health benefits of black currant

Black currants are packed with essential vitamins, minerals, and other beneficial nutrients that make them an excellent addition to a healthy diet. Here are some of the health benefits of black currants:¹

• Improved immune function: Black currants are an excellent source of vitamin C, which is essential for a healthy immune system, and studies found that consuming black currants for 6 weeks increased immune function in healthy individuals
• Reduced inflammation: Black currants are rich in anthocyanins, flavonoids, and phenolic acids, which have anti-inflammatory properties that may help to reduce inflammation and the risk of chronic diseases such as heart disease and cancer
• Improved cardiovascular health: Black currants contain compounds that may help to lower blood pressure, reduce cholesterol levels, and improve blood vessel function, which can all contribute to improved cardiovascular health
• Better eye health: Black currants are a good source of lutein and zeaxanthin, two important antioxidants that can help to protect against age-related macular degeneration (AMD) and other eye diseases
• Improved cognitive function: Black currants contain compounds that may help to improve cognitive function and protect against age-related cognitive decline
• Anti-cancer properties: Black currants contain compounds that have been shown to inhibit the growth of cancer cells in test-tube (in vitro) and animal studies
• Improved exercise performance: Black currants may help to improve exercise performance and reduce muscle damage and soreness due to their high antioxidant content

Nutritional facts

Black currants are a nutrient-dense fruit that provides a wide range of essential vitamins, minerals, and other beneficial compounds. Here is a breakdown of the nutritional content of black currants:¹

• Vitamins: Black currants are an excellent source of vitamin C, providing over 300% of the daily recommended intake per 100 grams. They are also a good source of vitamin K, providing about 15% of the daily recommended intake
• Minerals: Black currants are a good source of several essential minerals, including potassium, calcium, magnesium, and phosphorus
• Antioxidants: Black currants are rich in antioxidants, including anthocyanins, flavonoids, and phenolic acids.² These compounds help to protect the body against free radicals and reduce the risk of chronic diseases such as cancer and heart disease
• Fiber: Black currants are a good source of dietary fiber, which helps to promote healthy digestion, reduce cholesterol levels, and keep you feeling full and satisfied
• Protein and fat: Black currants are low in both protein and fat, providing less than 1 gram of each per 100 grams

According to the US Department of Agriculture, here is a more detailed breakdown of the nutritional content of black currants per 100 grams:

• Calories: 63
• Protein: 1 gram
• Fat: 0.4 grams
• Carbohydrates: 15 grams
• Fiber: 4 grams
• Sugar: 7 grams
• Vitamin C: 181 mg (302% Daily Value(DV))
• Vitamin K: 19.3 mcg (15% DV)
• Potassium: 322 mg (9% DV)
• Calcium: 55 mg (5% DV)
• Magnesium: 18 mg (5% DV)
• Phosphorus: 59 mg (5% DV)
• Iron: 1 mg (5% DV)

Overall, black currants are an excellent fruit that provides a wide range of essential vitamins, minerals, and other beneficial compounds. They are a great addition to a healthy diet and can be enjoyed fresh, cooked, or in supplement form.

Side effects and other concerns

There has not been extensive research to highlight the safety or side effects of black currants, however, several studies noted there were no significant side effects of eating black currant. While black currants are generally considered safe and nutritious for most people, there are a few potential side effects and concerns to be aware of:

• Allergic reactions: Some people may be allergic to black currants or other fruits in the same family, such as gooseberries and kiwifruit.³ Symptoms of an allergic reaction may include itching, swelling, and difficulty breathing
• Interactions with medications: Black currants may interact with certain medications, such as blood thinners, and should be consumed with caution by individuals taking these medications
• Gastrointestinal issues: Consuming large amounts of black currants may cause gastrointestinal issues such as diarrhea or stomach cramps
• Sugar content: Black currants are relatively high in sugar and should be consumed in moderation by individuals with diabetes or other conditions that require strict sugar control
• Oxalate content:⁴ Black currants are also high in oxalates, which can contribute to the formation of kidney stones in individuals who are susceptible to them
• Pesticide residue: Black currants are a heavily sprayed crop, and may contain residues of pesticides and other chemicals that can be harmful to human health. It is recommended to purchase organic or pesticide-free black currants whenever possible

It is important to note that these potential side effects and concerns are relatively rare and may not affect everyone who consumes black currants. As with any food or supplement, it is important to consult with a healthcare professional before adding black currants to your diet, especially if you have any underlying health conditions or concerns.

Summary

Black currants are nutritious and delicious fruit that is loaded with essential vitamins, minerals, antioxidants, and dietary fiber. They are an excellent source of vitamin C, providing over 300% of the daily recommended intake per 100 grams, and a good source of other essential nutrients such as vitamin K, potassium, calcium, magnesium, and phosphorus. Black currants are also rich in anthocyanins, flavonoids, and phenolic acids, which have antioxidant and anti-inflammatory properties that help to protect against chronic diseases such as cancer and heart disease. In addition to their health benefits, black currants are low in calories and fat making them a great snack for those controlling their weight. However, there are a few potential side effects and concerns associated with consuming black currants, such as allergic reactions, interactions with medications, gastrointestinal issues, and the risk of kidney stones. It is important to consult with a healthcare professional before adding black currants to your diet, especially if you have any underlying health conditions or concerns.