Blackcurrants are a petite powerhouse. Gram for gram they contain more than three times the vitamin C of oranges, and their deep purple colour comes from anthocyanins, powerful antioxidants found in similar or greater amounts than in blueberries. They also provide potassium, fibre and manganese. (You may have read they have twice the potassium of bananas; they have a similar amount, which is still a great source.)
Wellness
Immune health A small handful of blackcurrants provides a full day’s vitamin C, supporting normal immune function.
Antioxidants Blackcurrant anthocyanins help protect your cells from oxidative stress and are being studied for their effects on circulation, inflammation and exercise recovery.
Heart health Early studies suggest blackcurrant polyphenols may support healthy blood vessels and blood flow, and blackcurrant seed oil supplements have been studied for their effects on cholesterol.
Joints Blackcurrant seed oil contains gamma-linolenic acid (GLA), an omega-6 fat studied for easing rheumatoid arthritis symptoms, with mixed results. It is not a replacement for prescribed medication: please don’t swap your pain relief or arthritis treatment for juice without talking to your doctor.
Eyes and fatigue Some small studies suggest blackcurrant anthocyanins may help with eye strain from screen work.
Supplement note Blackcurrant seed oil may have a mild blood-thinning effect, so check with your doctor before taking it if you use blood thinners or are having surgery.
Weight management
A cup of fresh blackcurrants has around 300 kJ (71 calories) and plenty of fibre. Their tartness means a few go a long way in breakfasts and desserts.
Beauty
Skin, hair and nails Vitamin C helps your body make collagen for firm skin, and GLA from blackcurrant seed oil is used in skincare to support skin moisture.
Cooking with blackcurrants
Besides simply popping the berries au naturel, blackcurrants can be used in a wide variety of easy and delicious recipes, including summer salads, tarts, a cacao and cashew dairy-free cheesecake, coconut water and blackcurrant sorbet, and glazes and sauces made from reduced bone broth for your favourite healthy proteins. They are particularly suited to game birds.
Add them to a summer berry pudding using rye bread instead of white bread.
Juice them with a sweeter fruit for a power-packed drink, as they are tart little bursts of flavour.
Dried blackcurrants are fantastic added to your favourite buckwheat stuffing, red rice dishes or a barley and blackcurrant salad.
Blackcurrant oil is pressed from the seeds and contains both alpha-linolenic and gamma-linolenic fatty acids.
“Black currant is a fruit that promotes long life in human beings.” ~ Abbé P. Bailly de Montaran, 1712
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
