Black currants are small, dark purple berries known for their tart flavor and rich nutrient profile. They’re loaded with vitamin C, antioxidants, and other nutrients. Some evidence suggests that black currants may help support your immune system, promote eye health, and reduce inflammation in the body, among other health benefits.
Black currants have antioxidant, anti-inflammatory, and anti-microbial properties that can help protect your body from damage or illness.
A cup of fresh black currants provides more than 200% of the recommended daily value (DV) for vitamin C, a key nutrient for keeping your immune system running in top shape and helping fight infection.
Black currants also contain other antioxidants like anthocyanins that can help fight free radicals, harmful particles that can damage your cells. Research suggests that fresh black currants, juice, or extract may help protect against chronic diseases like:
- Type 2 diabetes
- Heart disease
- Some cancers
Some people drink black currant juice or add fresh black currants to a well-balanced diet to improve their joint health. Black currant seed oil is a good source of gamma-linolenic acid (GLA). GLA is an omega-6 fatty acid that may help reduce inflammation and improve arthritis symptoms.
The vitamin C and other antioxidants in black currants may help improve symptoms associated with arthritis pain.
More research is needed to better understand the positive effects that black currants may have on joints. Consider discussing with your healthcare provider how your diet can impact your joint pain.
Packed with antioxidants, black currants may protect your heart from damage caused by oxidative stress or inflammation. They may also help to:
- Lower blood pressure
- Reduce cholesterol
- Improve circulation
Black currants may play a role in eye health. The omega-6 fatty acids (like GLA) and antioxidants they contain could possibly help improve conditions like dry eye. Research suggests that GLA can help the eyes produce more tears, which keep your eyes moist and comfortable.
Research is limited. Consult a registered dietitian or eye doctor to learn more about black currant berries and how they may support your eye health.
Black currant berries are a nutrient-dense fruit. They’re low in calories but contain many important nutrients that can play a key role in your overall health.
One cup of fresh, raw black currants provides:
- Calories: 71
- Fat: 0.5 grams
- Sodium: 2.2 milligrams
- Carbohydrates: 17.2 grams
- Added sugars: 0 grams
- Protein: 1.5 grams
- Vitamin C: 203 milligrams (225% DV)
- Potassium: 361 milligrams (11% DV)
Nutrition Considerations
Fresh and frozen blackcurrants are often the most nutrient-dense choice because they don’t contain added sugar like some jams, jellies, and juices.
Even without added sugar, black currants are a carbohydrate-dense fruit. Carbohydrates are a primary energy source for the body. If you’re monitoring your blood sugars, you may need to adjust your portion sizes. Eating too much at one time may cause a blood sugar spike.
If your healthcare provider wants you to be mindful of your potassium intake, they may suggest you limit black currants.
Black currants are generally safe for the average healthy adult; however, some may need to avoid eating them. Consider these risks:
- Allergies: Those with berry allergies should not eat black currants or take black currant supplements.
- Medication interactions: If you take blood-thinning medications, talk with a healthcare provider before eating black currants, which may interfere with blood clotting.
- Low blood pressure: People with low blood pressure may need to be mindful of how much black currant they consume, as it may lower blood pressure. It can be dangerous if your blood pressure drops too low, causing symptoms like nausea, fatigue, dizziness, and blurry vision.
Like any new food or supplement, it’s often best to start with small amounts and monitor your tolerance. Talk with your healthcare provider if you have questions about incorporating black currants into a well-balanced diet.
Black currants are available fresh, frozen, and dried, or in juices and jams. Consider these tips for adding the small, tart berries into a well-balanced diet:
- To keep your black currants fresh, store them in a sealed container in the fridge, where they may last up to a week. To make them last longer, you can freeze them.
- Eat blackcurrants fresh by the handful or mix them into different recipes, such as yogurt parfaits, oatmeal, muffins, and salads.
- Consider blending black currants into your smoothies for an added tart taste, or make black currant tea or juice.
- Dried black currants can be an ideal addition to cereal or trail mix.
- Black currant oil is available as a supplement and is often used for joint health. However, it is not federally regulated, so talk with your healthcare provider before starting a black currant supplement.
Black currants can be enjoyed fresh, frozen, dried, prepared as jellies or juices, or as supplements. There are no current recommendations to use black currants to treat any conditions, but the berries are loaded with vitamin C and other antioxidants that some research suggests may ease joint pain and support your immune system, heart, and eye health.
