Red Currant Overview
The redcurrant scientifically known as Ribes rubrum is a member of the genus Ribes in the gooseberry family Grossulariaceae. They are small, round fruits that bear a resemblance to grapes. These sweet, juicy berries are commonly used in jams, sauces and various baked goods, or are simply eaten by hand as a snack.
Redcurrant have fiber which aids in weight loss and curbs cravings. It also keep the digestive system healthy. Fiber also binds with cholesterol so it’s not fully absorbed into the blood stream, preventing cardiovascular diseases. It’s also loaded with vitamin C. Vitamin C acts as an antioxidant. It protects the body from oxidative stress. It also strengthens the immune system and keeps the teeth and gums healthy.
Nutrition Value of Red Currant
Amount Per 100 grams
- Calories 56
- Total Fat 0.2 g
- Cholesterol 0 mg
- Sodium 1 mg
- Potassium 275 mg – 7% RDA
- Total Carbohydrate 14 g – 4% RDA
- Dietary fiber 4.3 g – 17% RDA
- Sugar 7 g
- Protein 1.4 g – 2% RDA
- Vitamin C 68% RDA
- Calcium 3% RDA
- Iron 5% RDA
- Vitamin B-6 5% RDA
- Magnesium 3% RDA
Nutrition Health Benefits of Red Currant
1. Skin Health
Red Currant is rich in B vitamins and Vitamin C which is beneficial for the skin. Vitamin C is a powerful antioxidant that fights and even reverses free radical damage in skin cells. These vitamins also help with skin cell regeneration and promote healing from harmful UV ray damage.
2. Boosts Immunity
Red currants are rich in vitamin C, which strengthens the immune system, nourishing it to prevent the body from succumbing to viral and bacterial attacks. It prevents not only common colds, but also gives the body the ability to fight against the formation of certain kinds of cancers. Vitamin C also plays an
antioxidant role in the respiratory tract, thus proving to be a source of relief for asthmatics. The vitamin C contained in red currants also contains anti-histamine properties, which prevent and reduce the effect of allergies.
3. Relieves Constipation
Red Currant has fiber which promotes regular bowel movements by soaking up water in the lower digestive tract and physically cleaning and pushing out waste. It bulks up the colon and triggers bowel movements. Fiber prevents constipation, which is rampant in today’s society because of junk food that is refined and virtually fiber free.
4. Heart Health
Red Currant has potassium which plays an important role in cardiovascular health. It acs as a vasodilator which helps prevent sress on the blood vessels thereby preventing hypertension and helps lower blood pressure.
5. Regulates Blood Sugar Levels
Red Currant are low in the glycemic index which means that they are not broken down easily and their sugar is slowly absorbed into the bloodstream which prevents sugar crashes, sugar cravings and therby helps regulated blood sugar levels.
6. Prevents Anemia
Anemia occurs as a result of deficiency of iron which leads to decreased production of red blood cells. Red currant has iron and copper which are essential for formation of red blood cells. A deficiency of iron can lead to anemia, fatigue, and muscular weakness.
7. Strengthens Bones
Redcurrants are a good source of vitamin K, which functions in retaining calcium in the bone matrix. Sufficient vitamin K consumption may also reduce urinary excretion of calcium. Calcium is essential for bone growth and strength.
8. Aids in Weight Loss
Organic redcurrants are low in calories, with only 63 per cup. They are also low in fat and high in dietary fiber, making them an ideal weight loss food. Fiber makes you feel full faster, so you eat less.
9. Increases Metabolism
Red currant has magnesium which is essential in protein synthesis and also can help the body to activate the enzyme in the body. So it can improve the body’s metabolic processes.
10. Prevents Asthma
Asthma is usually characterized by difficulty breathing, occurs because the airway has swelling. Swollen airways restrict airflow causing breathing difficulties. Red currant has magnesium which helps relax the muscles. Magnesium is very useful to prevent asthma, even for people who have been suffering from severe asthma, can normalize breathing again with the help of substances / supplements that contain magnesium.