Nutrition alert: Here’s what a 100-gram serving of black currant contains

In the realm of superfoods, black currants stand out as unsung heroes, packed with a powerhouse of nutrients that contribute to overall well-being.

These tiny, dark berries boast a rich history and have been revered for their medicinal properties since ancient times. From immune-boosting antioxidants to essential vitamins, black currants have much to offer in the pursuit of a healthier, more vibrant life.

Ekta Singhwal, dietician, Ujala Cygnus Group of Hospitals helped us discover the multitude of health wonders that lie within the depths of these luscious, nutrient-packed berries.

Nutrition profile of black currant

The nutritional profile of 100 grams of raw black currant is as follows:

– Calories: 63 kcal
– Carbohydrates: 15.4 grams
– Dietary Fibre: 4.3 grams
– Sugars: 7.37 grams
– Protein: 1.4 grams
– Fat: 0.41 grams
– Vitamin C: Black currant is exceptionally high in vitamin C, with around 181 milligrams per 100 grams, making it one of the richest natural sources of this vitamin.
– Vitamin A
– Vitamin K
– Vitamin B-complex (including B1, B2, B3, and B5)
– Calcium
– Phosphorus
– Iron
– Potassium
– Magnesium
– Copper
– Manganese
– Antioxidants: Black currant contains various antioxidants, including anthocyanins, flavonoids, and vitamin C, which can help protect cells from oxidative damage.

Health benefits of black currant

– Immunity: Black currant’s high vitamin C content supports immune function by protecting cells from oxidative stress, enhancing immune cell function, and potentially reducing the duration of illnesses like the common cold.

Remember, while superfoods can contribute to overall health and immunity, a balanced diet, regular exercise, and sufficient sleep are essential components of a healthy lifestyle, especially during the winter months. (Source: Freepik)

– Heart Health: The anthocyanins and flavonoids in black currant may help improve heart health by reducing inflammation, improving blood flow, and lowering blood pressure.

– Eye Health: Black currant is rich in vitamin A, which is essential for maintaining healthy vision and reducing the risk of eye diseases like macular degeneration.

– Brain Function: The antioxidants in black currant may support cognitive function by protecting brain cells from oxidative stress and improving blood flow to the brain.

– Digestive Health: The fibre in black currant supports healthy digestion by promoting regular bowel movements and preventing constipation.

Can diabetics consume black currant?

Singhwal said individuals with diabetes can consume black currant in moderation. Its moderate sugar content and high fibre content can help regulate blood sugar levels and prevent spikes, making it a suitable fruit choice for diabetics.

Is it beneficial for pregnant women?

Black currant can be beneficial for pregnant women as it provides essential nutrients like vitamin C, vitamin A, and folate, which are important for fetal development. However, pregnant women should consume it in moderation as part of a balanced diet.

It’s important to practice moderation and consult with a healthcare professional if you have any concerns. (Source: File)

Things to keep in mind

• When consuming black currant, individuals should be mindful of potential allergies, as some people may be allergic to it.
• While its sugar content is moderate, overconsumption of black currant may lead to gastrointestinal discomfort due to its fibre content. It’s important to practice moderation and consult with a healthcare professional if you have any concerns.

Myths and facts

Myth 1: Black currant can cure diabetes.
Fact: While black currant can be a part of a diabetic-friendly diet, it cannot cure diabetes.

Myth 2: Black currant can prevent or cure cancer.
Fact: While black currant’s antioxidants may have health benefits, there is no evidence to suggest that it can prevent or cure cancer on its own.

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