Currants: Tart Berries Packed with Vitamin C and Antioxidants
Currants are small, tangy berries rich in vitamin C, antioxidants, and fiber that support immune health and digestion.
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What Are Currants?
**Currants** are small berries that come in red, black, and white varieties. They belong to the *Ribes* genus and are known for their tart flavor and high nutrient content. Black currants, in particular, are rich in anthocyanins and vitamin C.
Nutrition (per 100 g, fresh)
- **Calories:** 56 kcal
- **Carbohydrates:** 14 g
- **Fiber:** 4.3 g
- **Protein:** 1.4 g
- **Fat:** 0.2 g
- **Vitamin C:** 181 mg
- **Iron:** 1.0 mg
- **Potassium:** 320 mg
Health Benefits
- **High in vitamin C**, supporting immunity.
- **Rich in antioxidants** (anthocyanins, flavonoids) that reduce inflammation.
- Supports **digestive health** due to fiber.
- Helps maintain **healthy skin and blood circulation**.
- May improve **eye and heart health**.
Possible Drawbacks
- Naturally **acidic**, which may bother sensitive stomachs.
- Large amounts of dried currants can be **high in natural sugars**.
- May interact with **blood-thinning medications** if consumed in excess.
Culinary Uses
- Used in **jams, desserts, sauces, and teas**.
- Fresh currants add tart flavor to **salads and baked goods**.
- Dried currants are common in **breads, scones, and trail mixes**.
Summary
Currants are small, nutrient-dense berries that combine tart flavor with powerful health benefits — especially for the immune system and skin.