European Black Currants (Raw)
European Black Currants are small, dark berries that are not only flavorful but also pack a nutritional punch. These raw currants are rich in vitamins and minerals, making them a healthy addition to your diet.
Nutritional Information (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 63 kcal |
| Protein | 1.4 g |
| Total Fat | 0.41 g |
| Saturated Fat | 0.034 g |
| Carbohydrates | 15.38 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 55 mg |
| Iron | 1.54 mg |
| Magnesium | 24 mg |
| Phosphorus | 59.0 mg |
| Potassium | 322 mg |
| Sodium | 2.0 mg |
| Zinc | 0.27 mg |
| Copper | 0.086 mcg |
| Manganese | 0.256 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 181 mg |
| Thiamin (Vitamin B1) | 0.05 mg |
| Riboflavin (Vitamin B2) | 0.05 mg |
| Niacin (Vitamin B3) | 0.3 mg |
| Vitamin B6 | 0.066 mg |
| Folate | 0.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 12 mcg |
| Vitamin E | 1 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
European Black Currants do not contain common allergens such as gluten, nuts, or dairy, making them a suitable choice for most dietary restrictions. Always check for individual sensitivities, especially if you have a berry allergy.
Dietary Preferences:
- Vegan
- Vegetarian
- Gluten-Free
- Dairy-Free
- Low in Fat
Health Benefits and Advice:
Black currants are an excellent source of Vitamin C, providing over 180 mg per 100g, which is crucial for immune system support, skin health, and fighting oxidative stress. These berries also contain a healthy amount of antioxidants, such as flavonoids, which may help protect cells from damage caused by free radicals. Their high potassium content supports heart health by helping to regulate blood pressure. Additionally, the presence of magnesium and iron makes black currants a good choice for maintaining muscle function and promoting healthy red blood cells.
For a healthy snack, add raw black currants to smoothies, fruit salads, or yogurt bowls. You can also use them in baked goods or make your own homemade jam. These berries are often used in traditional European recipes for their tart flavor, so don’t hesitate to experiment with them in savory dishes, too.
Conclusion:
Incorporating European Black Currants into your diet can offer numerous health benefits, from supporting the immune system to promoting heart health. Their rich vitamin and mineral content makes them a versatile, nutritious fruit for a wide range of culinary applications. Whether fresh or preserved, these berries are a valuable addition to any meal or snack.
