Health Benefits of Blackcurrants and Redcurrants

Currants are the wonderful fruits that are easy to grow whether you grow them in your backyard or in an apartment in containers, great to taste and can be eaten fresh or in the form of jams and jellies.

There are multiple colors in currants, like black, red, white, pink, and yellow, but black and red currants are apparently the most popular varieties.  But even more important is the fact that they feature a number of health benefits.

Updated: November 21, 2024.

Currants are native to northern and central Europe and Siberia, and they grow fast as deciduous small shrubs attaining a height of 5-6 ft. They can be easily grown in other regions where there are humid summers and chilling, severe winters. There are multiple colors in currants, like black, red, white, pink and yellow, but black and red currants are apparently the most popular varieties. Here are their health benefits...

Health Benefits of Blackcurrants

The botanical name of blackcurrant is Ribes nigrum. The bush bears bunches of small berries, each berry being about 1cm in diameter, extremely dark purple, almost black in color, and has a silky skin, with its apex carrying a persistent calyx. There may be 3 to 10 edible seeds within the fruit.

Other varieties of currants, such as red, white, and pink, are considered substandard to blackcurrants in terms of the amount of antioxidants the fruits contain. Another variety is Jostaberry, which is a hybrid of R. nigrum and wild gooseberries. Here are the health benefits of the blackcurrants.

• Contain Anthocyanins: Blackcurrants contain a high amount of anthocyanins, a phenolic flavonoid phytochemical. Studies have shown that because of this phytochemical, the consumption of blackcurrants can impart potential health benefits against aging, neurological diseases, inflammation, and even cancer.
• High Antioxidant Content: The antioxidant value (ORAC – Oxygen Radical Absorbance Capacity) of blackcurrants is 7950 Trolex Equivalents per 100g, which is 4th highest after chokeberries, elderberries, and cranberries.
• High in Vitamin C: Blackcurrants are rich sources of vitamin C, which is a potent antioxidant, too. If you consume 100g of fresh blackcurrants, you get more than 300% of the daily recommended intake of vitamin C. Studies show that eating fruits containing Vitamin C in high amounts helps the body fight against infectious diseases and also removes free radicals from the body.
• Vitamin A and Flavonoids: There is also a small yet significant amount of vitamin A as well as flavonoid antioxidants like zea-xanthin, beta-carotene, and cryptoxanthin in blackcurrants. All these compounds act as antioxidants, too. Vitamin A is also essential for maintaining the integrity of skin and mucosa and for the health of vision. So also, eating natural fruits high in flavonoid antioxidants provides protection against cancers of the lungs and oral cavity.
• Rich in Vitamins: There are several essential vitamins in fresh blackcurrants, like vitamin B1 (thiamin), vitamin B5 (pantothenic acid), and vitamin B6 (pyridoxine). These are essential vitamins, which means that our body needs them from outside sources (body doesn’t produce them) for a healthy metabolism.
• Rich Source of Iron: Blackcurrants also contain a significant amount of iron. 100g of blackcurrant gives you around 20% of the daily recommended dose of iron. As you know, iron is extremely essential for the formation of RBCs (red blood cells) that are produced in the bone marrow. It’s an important cofactor in cytochrome oxidase-guided cellular metabolism.

Many other important minerals like calcium, copper, magnesium, phosphorus, manganese, and potassium are also provided by blackcurrants.

Harvest and Storage

Red and black currants are prized for their tangy flavor and nutritional value, making them a favorite in jams, jellies, and baked goods. Harvesting these berries at the right time ensures the best taste and quality, while proper storage can extend their usability.

Harvesting Red and Black Currants

Currants typically ripen during mid to late summer, depending on the variety and local climate. Red currants are ready to pick when their clusters have an even, vibrant red color and feel firm to the touch. Black currants, on the other hand, should appear deep purple or almost black, with a glossy sheen and a soft texture.

Harvest by gently holding the stem and pulling downward to avoid damaging the shrub or bruising the fruit. Picking in the morning, when temperatures are cooler, can help preserve their freshness.

Storing Fresh Currants

Once harvested, sort the berries to remove any damaged or overly soft ones. For short-term storage, place the currants unwashed in a breathable container or loosely covered dish in the refrigerator. They can stay fresh for up to a week when kept at temperatures around 32°F (0°C). Washing them before storage can accelerate spoilage, so rinse only before use.

Freezing Currants for Long-Term Storage

For longer storage, freezing is an excellent option. Spread the washed and dried berries in a single layer on a baking sheet and freeze them until solid. Once frozen, transfer the currants into airtight freezer bags or containers, removing as much air as possible. Properly frozen, red and black currants can retain their flavor and nutritional quality for up to a year.

By harvesting at peak ripeness and using effective storage methods, you can enjoy the distinct flavor of red and black currants well beyond the growing season.

How to Consume Blackcurrants?

Fresh Blackcurrants

Blackcurrants can be eaten fresh anytime. However, you can also consume them in various other forms. Here are some:

Blackcurrant Tea

Leaves and dried fruits of blackcurrant are used to make blackcurrant tea. Blackcurrant leaves are fragrant, and the fragrance is a bit reduced when the leaves dry out. Tea can be made from fresh or dry leaves. To this, you can add dried fruits and blackcurrants, too, for added flavor and color. Add 1-2 spoons of chopped blackcurrant leaves and/or dried berries to 200ml of water and boil. Allow to soak for 5 to 10 minutes. If you add dried fruits, remove the tea from the flame and allow it to steep for 25-30 minutes. Enjoy hot with sugar or as iced tea.

Obviously, this tea is extremely high in antioxidants. ¼ cup of fresh blackcurrants turn into 1 tablespoon when dried, and can be used to make 2 cups of tea. 1 tablespoon of dried blackcurrants have over 50mg vitamin C that boosts your immunity and helps in repair as well as growth of body tissues, along with protecting body from free radicals and toxins.

Dried Blackcurrants

Dried blackcurrants are rich in nutrients. They lack in fats and cholesterol and are rich in protein. A cup of dried blackcurrants contains 5.88g of protein. Dried blackcurrants are also rich in dietary fiber, manganese, copper, and potassium.

They can replace raisins, prunes, and dates in baked goods. A cup of dried blackcurrants provides 9.8g of dietary fiber, which is about 39% of the recommended daily allowance of fiber for women and men, following a 2000-calorie diet. The dried fruit contains both soluble and insoluble fibers that regulate your bowel movement, reduce the risk of cholesterol and diabetes, and prevent digestive problems. They also reduce obesity and the risk of hypertension, heart disease, and stroke.

Around 75%, i.e., 674mcg of copper, is provided by a cup of dried blackcurrants. Copper is useful for collagen synthesis, absorption of iron, energy metabolism, and inhibition of free radicals from cellular damage. Adequate intake of copper reduces the risk of osteoarthritis, osteoporosis, anemia and thyroid problems.

A cup of dried blackcurrants also provides 0.675mg of manganese, which satisfies 37.5% of the RDA of a woman and 30% of the RDA of a man. Manganese is important for the strength of the body, bones and fertility, the health of the nervous system, and the formation of hormones, proteins responsible for blood clotting, bone tissue, and superoxide dismutase. Lack of manganese in diet increases the risk of arthritis, osteoporosis and diabetes.

A cup of dried blackcurrants also contains 1,284mg of potassium, which is 27% of the RDA of potassium for an adult. Potassium reduces the risk of kidney disease, osteoporosis, stroke and high blood pressure.

Blackcurrant Seed Oil

Blackcurrant seed oil is effective against immunity disorders, thinning of hair and inflammation. The oil is obtained by cold-pressed method; however, methods like supercritical carbon dioxide and solvent extraction are also used, but they don’t yield organic oil because chemicals are used in them to extract more oil. To get real health benefits, you should use the cold-pressed organic blackcurrant seed oil.

The oil is rich in antioxidants that protect the body from cell damage. It also has powerful anti-inflammatory, cardioprotective, immunostimulant, anti-rheumatic, anti-allergic and anti-neuropathic properties.

Health Benefits of Redcurrants

The next variety of currants rich in health benefits is redcurrants. Its botanical name is Ribes rubrum. Redcurrants are slightly tarter than blackcurrants, but their sweetness is the same as that of blackcurrants. Here are the health benefits of redcurrants.

• Lower Glycemic Index: Redcurrants have a lower glycemic index than most other foods since the sugar in this fruit is absorbed slowly in the blood and thereby prevents blood sugar crashes, sugar spikes, sugar cravings, and mood swings.
• Fights Infection: As a cup of redcurrants has 77% of RDA of vitamin C, a powerful antioxidant, it boosts the body’s immunity to fight against infectious agents and also against cancer-forming free radicals.
• Great for Skin and Hair: Because redcurrants have such a high level of vitamin C, it is also good for skin and hair as they produce and maintain collagen, an important protein for skin and hair.
• Energy Production: A cup of redcurrants carries 10% of manganese, an important cofactor in certain enzymes responsible for energy production as well as antioxidant protection.
  Assistance in RBC Production: Redcurrants contain iron and copper, essential for blood cell production.
• Bone Strength: Redcurrants also contain a good amount of vitamin K, which is necessary for maintaining calcium in the bones. It also reduces excretion of calcium through urine. A cup of redcurrants gives you 15% of RDA of vitamin K.
• Improves Digestion and Fights Constipation: Redcurrants provide fiber which improves digestion and eliminates constipation by improving bowel movement. Fiber also scrapes arterial debris, and thus reduces the risk of atherosclerosis.
• Reduces the Risk of Cancer and Heart Disease: Like all red fruits and vegetables, redcurrants contain lycopene, a carotenoid that reduces the risk of cancer and heart disease.
  Protection of Mouth: Redcurrants are useful in a number of oral cavity issues. It is effective against gum diseases that lead to reddening, loosening and inflammation of gums. It also stops tooth decay and is effective against mouth infections and mouth ulcers.
• Helps in Menstrual Cycle: Redcurrants help in the regulation of the menstrual cycle and relieve pain and colic during menstruation.
• Removes Toxins: Redcurrants are great diuretics and promote perspiration because of which they help to remove toxins from the body.

How to Consume Redcurrants?

Redcurrants too can be eaten fresh or dried like blackcurrants, but as they are sourer, they aren’t as popular as blackcurrants. Mostly they are made into jams, jellies, and other culinary preparations and are used for garnishing because of the attractive red color. They can also be preserved for longer by refrigerating. Remember that washing before storing will make them saggy, so don’t wash.

Their acidic content can be reduced by adding sugar, agave nectar or honey, and of course, by cooking. But for having their maximum health benefits, you can consume them in the following ways in addition to eating fresh.

Redcurrant Tea (Extract)

Tea is made from redcurrant dried leaves and is extremely beneficial for health. It eases symptoms of rheumatism and gout. It’s also effective in compressing wounds that take time to heal. It can even be used as a gargling solution to cure mouth infections. Redcurrant tea is rich in antioxidants, so it destroys free radicals and is helpful in reversing aging and degeneration of health.

Redcurrant Oil

Oil is extracted from redcurrant seeds and is used to make tarts and even soaps. It has a mild fragrance and is good for skin health. It’s used as cooking oil, too.

Currants - black, red, yellow etc. are great for your health, they are easily grown in the backyard and even in the containers. So, if you are not growing few plants of the currants, what are you waiting for? :)