Blackcurrant: Benefits and how to eat the fruit

 Blackcurrant: Benefits and how to eat the fruit

Lena Fisher

A blackcurrant It is an antioxidant-rich fruit that can be used in many ways, and has many health benefits, such as strengthening immunity, relieving PMS symptoms, and much more. Its appearance is similar to that of a jabuticaba - both have a strong purple color.

A cup containing 112 grams of raw black currant contains approximately 70 calories.

Benefits of the black currant

Strengthened immunity and healthy skin

Rich in antioxidants and anti-inflammatory vitamins, such as vitamin C, A, and E, black currant promotes the strengthening of immunity. Thus, the body becomes better protected from diseases and infections with its consumption. Not only that, its anti-inflammatory potential combats the action of free radicals, the ones responsible for the so-called "oxidative stress", which causes premature aging of the skin.As such, it can help maintain the skin's youthful appearance, as well as prevent problems such as acne.

Read also: Foods that cause premature skin aging

Blackcurrant protects heart health

Besides antioxidants and vitamins, it is rich in omega-6 Fatty acids are popularly called "good fats", which is why they help control cholesterol and prevent cardiovascular problems, as demonstrated in a study conducted by the University of São Paulo (USP).

Read more: Omega-3 and omega-6: Learn more about the good fats

Relieves PMS and menopausal symptoms

PMS can accompany symptoms such as cramps, headaches and back pain, as well as severe mood swings. In menopause, common symptoms are weight gain, hot flushes, and more. Fortunately, currants can help relieve these symptoms thanks to their abundance of antioxidants.

Helps control blood pressure

Black currant can help reduce the risk of high blood pressure thanks to potassium, which is a natural vasodilator that relaxes blood vessels and ensures smooth blood flow. In addition, it can also slow down the speed of platelets clumping together in blood vessels, which reduces the risk of heart attack or stroke.

Read also: Eating fruits and vegetables can relieve menopausal symptoms

Fights colds and flu

A source of vitamin C, it helps to prevent and treat diseases such as the flu and colds, and inhibits coughing and shortness of breath. In 112 grams of fruit, you can find about 203 milligrams of vitamin C (338% of the recommended daily values).

How to consume the black currant

  • Supplementation Capsules
  • Raw or cooked
  • In sweet as well as savory recipes
  • Juices and shakes
  • Jams and Jellies

Lena Fisher

Lena Fisher is a wellness enthusiast, certified nutritionist, and author of the popular health and well-being blog. With over a decade of experience in the field of nutrition and health coaching, Lena has dedicated her career to helping people achieve their optimal health and live their best life possible. Her passion for wellness has led her to explore various approaches to achieving overall health, including diet, exercise, and mindfulness practices. Lena's blog is a culmination of her years of research, experience, and personal journey towards finding balance and well-being. Her mission is to inspire and empower others to make positive changes in their lives and embrace a healthy lifestyle. When she's not writing or coaching clients, you can find Lena practicing yoga, hiking the trails, or experimenting with new healthy recipes in the kitchen.