How useful is black currant and why should it be eaten?
Why should you add black currant to your diet
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The beginning of the summer gives us not only the opportunity to enjoy warm weather and sun, but also to eat fresh fruits and berries.
Black currant – a useful berry for a person that contains Vitamin C, tissue and antioxidants. Dietologist Julia Zumpano She told For Cleveland Clinic about the benefits of using black currant and why it should be added to your diet.
What is black currant?
It is a gooseberry family, known for its dark purple, almost black, fragrant berries. Although there are also red and white varieties, the most popular is black currant.
Ripe berries have a bright and sweet taste, and the unripe – tart. In addition, each contains tiny edible seeds.
The nutritional value of black currant
Cup of black currant contains about 63 calories and useful nutrients such as:
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203 milligrams Vitamin C;
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4.4 grams tissue;
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1.54 milligrams iron;
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332 milligrams Potassium.
The benefit of black currant for health
May reduce the risk of heart disease
Black currant is saturated with antioxidants. It has received its color thanks to anthocyanians – they also have antioxidant properties.
« Antioxidants fight free radicals, molecules that can damage cells and lead to inflammation, cancer and other diseases », – explained Julia Zumbano.
Research results testifythat anthocyanins can reduce the level of « bad » cholesterol by helping to reduce the risk of heart disease.
Has a positive effect on eye and skin health
One cup of black currant contains twice as much vitamin C as in a large orange. This vitamin helps:
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absorb iron;
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produce Collagen for wound healing;
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to protect against cataracts and age -old macular degeneration (it is a progressive disease that can lead to loss of vision);
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Reduce inflammation and cell damage.
Helps reduce inflammation
Black currant is a rich source of gamma-linolenic acid (GLA), omega-6 fatty acid, known for its anti-inflammatory properties.
GLA can help ease Inflammation of the joints with arthritisregulate metabolism, stimulate hair growth, strengthen bones, and maintain brain health and reproductive function.
Has a positive effect on muscles after playing sports
The study in which the triathlonists participated, showedthat the use of black currant powder helps to reduce lactic acid. It helps the body to recover faster after physical activity.
In addition, researchers believe that anthocyanins contained in black currant can improve blood circulation and reduce muscle fatigue.
« Black currant is a good choice if you want to diversify your usual fruit diet. It is saturated with taste and has many beneficial properties, » -says the diettologist Julia Zumpano.
