health-benefits-of-black-currants

Scientifically known as Ribes Nigrum, which means “black ribes”, black currant is an edible berry of a shrub that grows up to 1-2 meters high. Black currants are very sweet and sharp in taste. The anthocyanins present in the berries give them their rich and dark colors of red, blue and purple. They are native to central and northern Europe and northern Asia. Appreciated for their alimentary and therapeutic values, black currants contain an important complex of vitamins. They are also used in numerous food preparations, in the form of syrup, jelly, jam, fruit jelly, marmalade and liqueur. Read through the following lines to explore the nutritional value and health benefits of black currants.

Nutrition & Health Benefits of Eating Black Currants:

Black currants are known for their high content of vitamin C, GLA (Gamma-Linoleic Acid) and potassium. They contain twice the amount of potassium found in bananas, 4 times the vitamin C in oranges and twice the antioxidants in blueberries.

They contain anthocyanins that help in fighting against cardiovascular disease, aging, joint inflammation, eyestrain, urinary infections, kidney stones and even cancer.

The fruits are packed with anti-oxidant compounds that help in the prevention of dementia.

The derivatives of black currants are formulated into treatments for Alzheimer’s disease.

Black currants are used by herbalists to cure diarrhea, tonsillitis, whooping cough and gum disease.

They are also used to flavor various medicines and throat lozenges.

Drinking black currant juice is a healthy way to improve your antioxidant intake and maintain a healthy lifestyle.

The fruit intensifies weak peripheral circulation caused by menopause and cleans the blood of toxins, wastes and cholesterol.

A diet rich in black currants proves to be helpful against rheumatism, arthritis and gout.

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Blackcurrants have long been regarded as having remarkable health benefits. Early European folklore has blackcurrants being used for treating general fatigue, arthritis, kidney stones, gout, inflammation of the mouth, stomach and bowel, lung and cough aliments, and as a diuretic.

Recent scientific research from eight clinical trials has shown direct effects of Blackcurrants on health and well being. A clinical trial is a comparison test of a treatment versus a placebo (inactive look-a-like), and provides the most compelling evidence that the treatment causes the expected effect on human health.

We now know that it is the high concentrations of anthocyanins, other antioxidants and bioactives in blackcurrants that give these fruit their wonderful properties.

INCREASES BLOODFLOW

Subjects consumed anthocyanin (100mg) equivalent to two tablespoons of blackcurrant berries.

→ Anthocyanin content of plasma reached a maximum after 1 hour, and decreased to 50% by 4 hours.

→ After 1 hour the forearm blood flow increased significantly (about 40%) compared to placebo.

In another study 50mg of anthocyanin was shown to improve blood circulation in cold hands.

→ Hands were soaked in cold water at 10°C for 1 minute. For subjects who had consumed blackcurrants hand temperature returned to normal after 7 minutes, compared to 13 minutes for the placebo group.

AUGMENTS BENEFITS OF EXERCISE

 A 2009 New Zealand study looked at the effectiveness of blackcurrant to augment the ability of regular exercise to enhance the immune responsiveness of the body.

Subjects consumed blackcurrant capsules, pre and post exercise equivalent to about 1/3 cup berries, for three weeks.

-significantly lower levels of bio markers of oxidative stress in plasma.

-significantly increased ability of plasma to suppress inflammatory responses.

REDUCES MUSCLE STIFFENING

Blackcurrants reduce muscle stiffness by increasing peripheral blood flow and reducing muscle fatigue.

Subjects consumed anthocyanin (50mg) equivalent to one tablespoon of blackcurrant berries and carried out keyboard work for 30 minutes.

→Total haemoglobin was significantly higher (about 40%) in the blackcurrant intake group. Oxygenated haemoglobin was significantly higher in the blackcurrant intake group.

→There was significant stiffening of the trapezius (shoulder) muscle during typing in the placebo but not the blackcurrant intake group. However, final stiffness was not significantly different between the two.

Anthocyanins from berry and grape extracts had a positive effect on chronic musculo skeletal pain (fibromyalgia). Subjects consumed anthocyanin powders for three months with the following significant effects:

→Reduced fatigue.

→Reduced sleep disturbance.

→Increased general health.

DECREASES VASCULAR INFLAMMATION

Increased intake of blackcurrant and orange juice decreased vascular inflammation and the risk of cardiovascular disorder.

A daily drink of 250 mls of blackcurrant juice and 250 mls of orange juice gave highly significant results after four weeks.

-11% decrease in C-reactive protein.

-3% decrease fibrinogen.

Lower levels of both markers indicate lower risk.

IMPROVES EYE FUNCTION AND RECOVERY

The eye takes approximately 30 minutes to fully adapt from bright sunlight to complete darkness and become one million times more sensitive than at full daylight.

→ Subjects consumed the equivalent of one tablespoon of blackcurrant berries or less.

→ Dark adaptation was significantly improved at the highest level of 50 mg anthocyanin, and two hours after consumption.

In another study, the same dose of blackcurrants was shown to greatly reduce visual fatigue following prolonged Visual Display Terminal work 2 hours after consumption.

IMPROVES KIDNEY FUNCTION

Consumption of 330 ml Blackcurrant juice daily for five days increased the

→ urinary pH

→ excretion of citric acid

→ excretion of oxalic acid.

This observation suggests that regular blackcurrant consumption could reduce the likelihood of kidney stone development as persistently low urinary pH is a significant factor for uric acid kidney stone formation.

In another study residents of a nursing home were given a daily glass of blackcurrant juice for 3 months. Residents reported reduced symptoms of urinary scalding, urgency and odour. Staff noted improvements in white cell count on urinalysis and reduced likelihood of recurrent urinary tract infection over a three month period.