7 Dry Black Currant Benefits for Your Health
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Black currants, also known as Ribes nigrum, are small, dark berries native to Europe and Asia. They are often used to make jams, jellies, and syrups and are also used in a variety of baked goods.
However, the benefits of black currants go beyond their delicious taste. In fact, when black currants are dried, they become even more potent, offering a host of health benefits that can help to boost your immunity and improve your overall health.
Nutritional Info
Serving Size 0.25 Cup
Calories18 | % Daily Value |
Total Fat 0 g | 0% |
Saturated Fat 0 g | 0% |
Trans Fat 0 g | |
Cholesterol 0 mg | 0% |
Sodium 1 mg | 0% |
Potassium 0 mg | 0% |
Total Carbohydrate 4 g | 1% |
Dietary Fiber 2 g | 7% |
Sugar 0 g | |
Protein 0 g | 0% |
*Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
Vitamin C 57% | Calcium 1% |
Iron 0% | Vitamin D 0% |
Vitamin B 60% | Cobalamin 0% |
Magnesium 0% | Vitamin A 1% |
Here are some of the dry black currant benefits include:
Dry Black Currant Benefits
Immunity
The immune system is our body’s defense against disease, and it is important to keep it functioning at its best. Dry black currants may help boost immunity, as they are high in vitamin C, essential for immune function. Vitamin C helps to stimulate the production of white blood cells, which are responsible for fighting off infections and diseases.
Also, read at the health benefits of sapote fruits
High in antioxidants
Antioxidants are compounds that protect your cells against damage from harmful molecules called free radicals. Free radicals can cause cell damage, leading to diseases such as cancer and heart disease. Dry black currants are high in antioxidants, particularly anthocyanins and vitamin C. Studies have shown that black currants have one of the highest antioxidant levels of all berries.
Blood pressure
High blood pressure, or hypertension, is a common condition that can increase your risk of heart disease and stroke. Fortunately, dry black currants may help to lower blood pressure. This is because they contain compounds called polyphenols, which have been shown to relax blood vessels and improve blood flow.
Manganese, abundant in black currants, is a key mineral for blood sugar regulation. Manganese may aid optimal insulin secretion and blood sugar leveling in persons with type 2 diabetes.
Cognitive Function
As we age, cognitive function often declines, leading to memory and decision-making problems. However, dry black currants may help to improve cognitive function. This is because they are high in flavonoids, which have been shown to improve brain function and reduce the risk of cognitive decline.
Eye Health
Did you know that black currants, which are rich in anthocyanins, can help treat glaucoma, a significant cause of blindness? These antioxidants can boost blood flow in the eyes and potentially slow down the progression of glaucoma. Additionally, other beneficial compounds such as gamma-linolenic acid, linoleic acid (which can be found in vitamin C), and various antioxidants may also aid in improving dry eyes and reducing symptoms of eye fatigue.
Dry black currants are also rich in vitamin A, which is essential for good vision. Vitamin A helps maintain the cornea’s health, which is the eye’s outermost layer. It also plays a role in forming visual pigments necessary for proper vision.
Skin Health
Dry black currants are also good for your skin. They are high in antioxidants, which can help to protect your skin against damage from the sun and other environmental factors. They also contain vitamin C, which is essential for collagen production. This protein is necessary for healthy skin.
According to The National Psoriasis Foundation, the anti-inflammatory properties of black currants can assist in alleviating psoriasis symptoms such as scaly patches and itching of the skin.
Reduce Inflammation
Inflammation is a natural response of the body to injury or infection. However, chronic inflammation can lead to a range of health problems, including heart disease and arthritis. Dry black currants may help to reduce inflammation, as they contain compounds called anthocyanins, which have been shown to have anti-inflammatory properties.
They also have a high concentration of the omega-6 fatty acid gamma-linoleic acid. This chemical alleviates the symptoms of inflammatory disorders such as rheumatoid arthritis. Studies have also shown this chemical to aid arthritis patients in lessening pain and stiffness.
How to Incorporate Dry Black Currants into Your Diet
Now that you know the many benefits of dry black currants, you may wonder how to incorporate them into your diet. Fortunately, there are many ways to enjoy this nutritious food. Here are a few ideas:
- Add dry black currants to your morning oatmeal or yogurt.
- Use them as a topping for salads or grain bowls.
- Mix them into homemade granola or trail mix.
- Bake them into muffins, bread, or scones.
- Add them to smoothies or juices.
When purchasing dry black currants, look for organic ones free from additives and preservatives. They should be dried but still plump and slightly chewy. You can find them in health food stores or online.
It is also important to note that while dry black currants offer many health benefits, they are also high in calories and sugar. Therefore, it is best to consume them in moderation as part of a balanced diet.
Conclusion
Dry black currants are a delicious and nutritious food that can offer a range of health benefits. They are high in antioxidants, polyphenols, flavonoids, vitamin A, vitamin C, and other important nutrients that can help to boost immunity, improve cognitive function, reduce inflammation, and support overall health. By incorporating dry black currants into your diet, you can enjoy their many benefits while indulging in tasty and versatile food. Just remember to consume them in moderation.