Black
currants nutrition facts
Black currants are incredibly
rich in phyto-nutrients and anti-oxidants
that
have potential health promoting and disease prevention
properties. This
highly esteemed berry is native to central and northern Europe and
northern Asia.
Black currant plant is a small shrub belonging to the
family of Grossulariaceae,
of the genus; Ribes
and has
scientific
name: Ribes nigrum.
Currants grow best in regions where summer is humid
but winter severe and chilling. It is a fast growing, deciduous, small
shrub reaching about 5-6 ft tall.
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Black currants (Ribus nigrum)
Photo: mwri)
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Red currants |
During each season, the shrub
bears pendulous chain of small berries.
The fruit has size of about 1 cm in diameter, very dark purple
in color, almost black, with a glossy skin and a persistent calyx at
the apex, and containing 3-10 tiny seeds.
Berries of red, white and pink currants are translucent, sweeter in
taste, but less nutritional than black varieties.
Health
benefits of black currants
-
Blackcurrants have
significantly high amounts of phenolic flavonoid phytochemicals called anthocyanins.
Scientific studies have shown that consumption of blackcurrants have
potential health effects against cancer, aging, inflammation and
neurological diseases.
-
Black currants have
anti-oxidant value (Oxygen radical absorbance capacity- ORAC) of 7950
per 100g. One of the highest among fruits after chokeberries, elderberry
and cranberries. The
value for red currants is 3387.
-
These berries are an
excellent source of antioxidant vitamin, vitamin-C.
100 g of
fresh
currants provide more than 300% of daily recommended intake values of
vitamin C. Research studies have shown that consumption of fruits rich
in vitamin C helps body develop
immunity against infectious agents and also help scavenge harmful
oxygen free
radicals from the body.
-
Black currants are very
good in
vitamin-A and beta carotene levels. These compounds are known to have
antioxidant properties. Vitamin A is also required for maintaining
integrity of
mucus membranes and skin, and is also essential for vision. Also,
consumption of natural fruits rich in flavonoids helps to protect from
lung and oral cavity cancers.
-
Fresh blackcurrants are
also rich in many essential vitamins such as pantothenic acid (vitamin
B5), pyridoxine (vitamin B-6) and thiamin (vitamin B-1). These vitamins
are essential in the sense that body requires them from external
sources to replenish and required for metabolism.
-
They also contain good
amounts of minerals iron. 100 g currant berries provide about
20% of daily recommended levels. Iron is an important co-factor for
cytochrome oxidase guided cellular metabolism. It is also required for
red blood cells production in the bone marrow.
-
Black currants are also
very good source of other important minerals like copper, calcium,
phosphorus, manganese, magnesium, and potassium which
are very essential for body metabolism.
See the table below for in depth analysis
of nutrients:
Black
currants (Ribus
nigrum),
Nutrition
Value per 100 g.
ORAC
Value (Anti-oxidant level)
7950.
(Source: USDA National
Nutrient data base)
| Principle |
Nutrient Value |
Percentage of
RDA |
| Energy |
63 Kcal |
3% |
| Carbohydrates |
15.38 g |
12% |
| Protein |
1.4 g |
2.5% |
| Total Fat |
0.41 g |
2% |
| Cholesterol |
0 mg |
0% |
| Dietary Fiber |
4.3 g |
11% |
| Vitamins |
|
|
| Folates |
8 mcg |
2% |
| Niacin |
0.300 mg |
2% |
| Pantothenic
acid |
0.398 mg |
8% |
| Pyridoxine |
0.066 mg |
5% |
| Riboflavin |
0.050 mg |
4% |
| Thiamin |
0.050 mg |
4% |
| Vitamin A |
230 IU |
7.5% |
| Vitamin C |
181 mg |
301% |
| Electrolytes |
|
|
| Sodium |
2 mg |
0% |
| Potassium |
322 mg |
7% |
| Minerals |
|
|
| Calcium |
55 mg |
5.5% |
| Copper |
0.086 mg |
9.5% |
| Iron |
1.54 mg |
19.5% |
| Magnesium |
24mg |
6% |
| Manganese |
0.256mg |
11% |
| Phosphorus |
59 mg |
8.5% |
| Zinc |
0.27 mg |
2% |
Selection and
storage
Black currants
season lasts
from July till October. If the
fruits
are to be stored at all, they should be picked dry. Damaging the fruits
can be avoided by picking up the whole string by its stem, taking care
not to damage the spur.
Fresh currants
have dark purple in color, almost black, with a glossy
skin and a persistent calyx at the apex. Avoid berries that are soft,
shriveled skin and with cuts/bruises with leaking juice. If not used
immediately, store them in the refrigerator where they keep fresh for
several days.
Preparation and
serving methods
Wild currants
that are picked
up from their natural habitat can be
consumed directly. While purchasing from the stores, choose berries
with uniform surface and color. Wash them in cold water just prior to
use to keep their texture intact.
Here are some serving tips:
- Raw, fresh or dried
currants can be eaten all alone as snacks; especially red, pink and
white varieties which are sweeter and delicious.
- Tart, astringent quality
black currants are favored in many culinary dishes across Europe.
- As an ingredient in fruit
cocktails.
- Black currants are being
used in the preparation of muffins, pie fillings, and ice-creams.
- Used in the food industry
in preparation of sauce, jam, jelly.
- Used in wine production.
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Further
Reading: Refer
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information Page-
Nutrition to Reduce Cancer Risk (Opens
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