Health Benefits of Blackcurrants:
- Rich in Vitamin C: Blackcurrants are high in vitamin C, a nutrient which supports immune health and skin vitality.
- Antioxidants: They are loaded with antioxidants like anthocyanins, which help combat free radicals and inflammation.
- Dietary Fiber: Blackcurrants provide dietary fiber for digestive health and satiety.
- Vitamin K: They offer vitamin K for bone health and blood clotting.
- Potassium: Blackcurrants contain potassium, important for heart health and blood pressure regulation.
Nutrient Content per 100g of Blackcurrants:
Calories: Approximately 63 calories
- Carbohydrates: Approximately 15.4 grams
- Sugars: Approximately 9.2 grams
- Dietary Fiber: Approximately 4.3 grams
- Protein: Approximately 1.4 grams
- Fat: Approximately 0.4 grams
- Vitamin C: Approximately 181 milligrams
- Vitamin A: Approximately 55 micrograms (as beta-carotene)
- Vitamin K: Approximately 181 micrograms
- Vitamin E: Approximately 1.0 milligram
- Vitamin B5 (Pantothenic Acid): Approximately 0.27 milligrams
- Vitamin B6 (Pyridoxine): Approximately 0.066 milligrams
- Folate (Vitamin B9): Approximately 80 micrograms
- Potassium: Approximately 322 milligrams
- Iron: Approximately 1.5 milligrams
- Calcium: Approximately 55 milligrams
- Magnesium: Approximately 24 milligrams
- Phosphorus: Approximately 55 milligrams
- Copper: Approximately 0.134 milligrams
- Manganese: Approximately 0.256 milligrams
Blackcurrants are nutrient-rich, offering significant amounts of vitamin C, dietary fibre, and various vitamins and minerals, making them a healthy addition to your diet.
Ways to Enjoy Blackcurrants:
- Blackcurrant Smoothie: Blend blackcurrants with yoghurt and frozen bananas to make a tart & refreshing smoothie.
- Blackcurrant Chia Jam: Make homemade chia 'jam' to spread on toast or use as a topping for yoghurt.
- Blackcurrant Sorbet: Create a tangy frozen sorbet with blackcurrants, frozen bananas, and a little water or oat milk.
- Yoghurt Topping: Top: Top natural yoghurt with blackcurrants, cherries and frozen mango.
- Blackcurrant Salad: Toss blackcurrants into a spinach salad with goat cheese and balsamic vinaigrette.
Nutritionist Tip
Frozen blackcurrants contain even more nutrition than fresh blackcurrants.