Introduction
Just like most of the members belonging to the berry family, currants are excellent sources of fiber and vitamin C content. They also comprise of numerous beneficial antioxidants such as flavonoids otherwise known as anthocyanins. These fruits have been long used ever since the ancient eras when traditional medicine was globally practiced. Researchers are currently gathering more scientific evidence to prove the anti-inflammatory, and antioxidant potential of currant fruits. Recent nutrition research reveals that currants have antimicrobial properties that can be useful in fighting bacterial or viral systemic infections. As these fruits are primarily high in vitamin C, they support healthy immunity and metabolic functions in an individual.
Why Are Currants Healthy?
The main advantage of eating currants regularly is their high iron content, which can help prevent anemia. They also contain calcium, an important mineral that supports bone metabolism, and phosphorus, which helps with muscle contraction. In contrast to free radicals, anthocyanins found in currants function as antioxidants to prevent cellular damage.
What Is the Nutrition Content of Currants?
The following nutrition information has been enlisted or provided by the USDA (United States Department of Agriculture) for one single serving of currant fruits that is approximately 112 grams:
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Potassium: 308 milligrams.
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Iron: 1.12 milligrams.
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Sodium: 1.12 milligrams.
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Protein: 1.6 grams.
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Vitamin C: 46 milligrams.
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Carbohydrates: 15.5 grams.
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Calories: 63 kilo calories.
Currants indeed contain natural amounts of sugar in them, however, black currants especially have a low glycemic index of only around 22. Because of the low glycemic index, these fruits cannot cause blood sugar spikes as such and can be consumed or included in the diet (specifically owing to their rich antioxidant properties) by diabetics as well as prediabetics.
Can Currants Cause Allergies and Who Should Avoid Them?
A few cases of currant allergy have been reported in the past in medical literature. Reports have shown that currant allergies are associated with people who were sensitive to peaches and raspberries, or other grass pollens. Individuals who are not allergic to any other pollen or berry category fruits can easily include currants in their diet for all the right health benefits. However in case one suspects or experiences food allergy symptoms like hives or wheezing, then one would know that they have a fruit or pollen allergy. Consult a healthcare provider to discuss this condition. Currants may potentially interfere with blood-thinning drugs or agents like Coumadin or Warfarin. Individuals on Warfarin therapies should hence strictly avoid these fruits.
What Is the Difference Between Dried and Fresh Currants?
As with all other fruits, most of the commercially available currants are in dried form. Drying currants significantly changes their nutritional profile even in a single serving. The loss of water content in a dried fruit makes it easier to consume at a time (than fresh currants). It is important to note that dried fruits have more sugar content in them as well. In commercial products, if dry fruits or currants are available, one has to look for added sugars that can alter the nutrition profile of the natural currant fruits. One cup serving, of dried currants, have over 11 times more sugar than the one-cup serving size of fresh currants. This difference is nearly 99.6 grams of sugar in a single serving of dried currants to only 8.25 grams of natural sugar in a fresh fruit serving.
What Are the Health Benefits of Currants?
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Anti-inflammatory and Antioxidant Effect: Apart from vitamin C and anthocyanins, these fruits are also rich in omega 6 fatty acids called gamma linoleic acid which can reduce inflammation in systemic inflammatory diseases of joints such as rheumatoid arthritis. More research is on to explore this potential of currant fruits. In addition to enhancing immunity and reducing cellular damage, the oils produced by currants can also act as a therapeutic in a number of systemic inflammatory disorders or disease processes in the body.
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Cardioprotective: These fruit seed oils may contain heart-healthy fats that reduce the LDL (low-density lipoprotein) or bad cholesterol content in the blood and reduce triglycerides in the body.
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Digestive Effect: According to nutrition research the presence of soluble and insoluble fiber, may aid in digestion and also prevent the risk of colon cancer by eliminating toxins from the gut.
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Eye Health: The stimulation of ocular blood flow (which has an eye-protective impact) while consuming currant fruits and their juice, in particular, may help relieve fatigue and improve eye function.
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Kidney Health: Additionally, currants' nutritional components can aid in preventing conditions like kidney stones and recurrent urinary tract infections. Proanthocyanins, which are present in currants, help prevent dangerous bacteria from adhering to the walls of the urinary tract in the case of urinary tract infections, assisting in the prevention of urinary tract infections from developing or worsening. According to scientific research, currants may also be particularly efficient at preventing the formation of painful kidney stones.
How to Purchase, Store, and Use Currants?
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Purchase: Always inspect and buy firm, plump berries since they will not deteriorate or become infected readily. They also grow in clusters rather like grapefruits but are smaller in size like peas.
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Storage: They can be fairly stored or frozen in the freezer for up to six months. They can be refrigerated only for two to three days which would be best for consumption.
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Usage: Currants come in different varieties throughout the globe, the main varieties being black, red, pink, and white varieties. These fruits can be used best in jams and jellies for their delicious flavor and to add texture even for fillings as they are used commonly in pies and tarts. The characteristic acidic flavor of the fruits is common for most currants. However, the pink and white varieties are very sweet in comparison to the other colored varieties like black or red currants. Raw currants can be best consumed as a snack, but black currant fruits particularly are quite tart. Hence the best way to cook black currants is to use them as a jelly or sauce. The addition of sugar while cooking these fruits alters the nutritional profile because of the increase in sugar content.
Conclusion
To conclude, currants are fruits that are antioxidant, nutritious, and fiber-rich, and are low glycemic index (GI) fruits that add flavor and impact health positively.
