Red Currant Nutrition Facts and 5 Health Benefits

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Red currant

About Red Currant – A Berrylicious Treat! Red currants are a member of the Ribes berry family, which also includes black currants and gooseberries. As compared to black currants, this flavorsome bite-sized berry has an extra kick of tartness to complement its subtle sweetness. Red currant jams and Red currant jelly are wildly popular due to the rich, refreshing flavor of this fruit. 

Did you know that redcurrants have an albino variant? These white currants are sweeter than the regular red variety, but just as succulent! While shopping for currants, do not confuse zante currants for red currants. Zante currants are actually dried grapes, with no relation to the Ribes family!

Red Currant-Nutritional Information

Red currants are quite a powerhouse of nutrients. These tiny fruits are crammed with numerous essential vitamins and minerals that keep your body fit and healthy!

100 grams of red currants contain a marvelous 68% of our daily requirement of the immunity boosting Vitamin C, 14% of the indispensable vitamin K, 4% of Vitamin B6, 3% each of Thiamin and Riboflavin and 1% of the eyesight enhancing Vitamin A.

The mineral content is just as rich, with 100 grams of red currant containing 9% of manganese, 8% of potassium, 6% of iron, 5% of copper, 4% of phosphorus and 3% each of magnesium and calcium.

Red currants are the perfect low fat food. They contain 83.95 grams of water and 4.3 grams of dietary fiber per 100 grams and no saturated fat or trans-fat! Now isn’t that just the perfect deal?

Red Currant- Health Benefits

Let’s see how this rich inventory of nutrients translates into health benefits for your body!

1. Boosts Your Immune System!

Red currants are a rich source of vitamin C. This substance enhances your immune system and deters harmful viral and bacterial agents from attacking your body. With Vitamin C by your side, you will no longer have to suffer from influenza, chronic cough or fever again!

2. Anti –Aging Benefits!

Red currants contain anthocyanins and proanthocyanidin. These anti-oxidants eliminate free radical agents from the body, which if allowed to flourish, can have damaging effects on your skin. For wrinkle-free youthful skin, add red currants to your diet!

3. For Stronger Bones!

Red currants not only contain calcium, they are also a rich source of manganese. Wondering what the connection between the two is? Well without manganese your bones would find it very difficult to absorb calcium and utilize it for bone fortification! Stock up on those red currants for strong, calcium enriched bones!

4. Excellent for Cardiovascular Health! 

The rich antioxidant content prevents free radical agents from damaging the body’s cells. These antioxidants drastically reduce the risk of heart diseases such as atherosclerosis, and also decrease the risk of stroke. Moreover, these powerful substances reduce the risk of high blood pressure problems (hypertension).

5. Brain Food!

Red currants are an excellent source of vitamin K. This vitamin is essential for the formation of healthy sphingolipids which in turn help to keep the nerves in the brain in perfect condition. Without a proper nervous function, our body would not be able to coordinate between the brain and other body parts. This severed connection can lead to a number of debilitating diseases.

Possible Ways To Enjoy Red Currants

Red currants are rarely eaten raw due to their tart flavor. Red currant jelly, red currant jams and sauces are a popular alternative and are enjoyed immensely due to their unique taste.

Beat the heat with a refreshing red currant sorbet, or indulge in a rich red currant cake. You can even give red currant ice cream a try; this lip smacking treat is absolutely irresistible!

Make sure you purchase red currants that are brightly colored and free from any bruises and blemishes.

Possible Health Concerns

Red currants do not have any documented health concerns. However, if red currant juice is consumed in excess it may cause diarrhea since it has inherent laxative properties.