Currant: Small Fruit, Big Benefits

The blackcurrant is a delicious small fruit that offers multiple nutrients. Very versatile, can be included in several recipes of various kinds.

The currant is the berry of the currant bush and have european origin. There are two species: the black, which are aromatic and the reds, which are acidic.

Currant Small Fruit, Big Benefits 1

This plant, which exists in several Western european countries, including Portugal, which is widely used in the manufacture of syrups, concentrates, jams and accompaniments.

But it is not only in the kitchen that the blackcurrant has utility. Also on our body it exerts its activity, showing a fruit full of beneficial properties but that the majority of people have not yet discovered.

NUTRITIONAL COMPOSITION OF RED CURRANT

The currant is a food very nutritious and versatile. 56g of this fruit provides approximately:

  • 30 kcal;
  • 8g of carbohydrate (of which 6g are sugars);
  • 1g of protein.

One of the things that many people are unaware of is that the blackcurrant has in its composition vitamin C , and in larger quantity than in the orange. It is a fruit rich in potassium, magnesium, carotene and phytochemicals especially flavones and anthocyanins .

The fibers are another component of the currant, that will help you achieve the recommended daily value of fiber intake.

Currant Small Fruit, Big Benefits 2

THE MAIN BENEFITS OF GOOSEBERRY

When inserted into a proper diet, blackcurrant brings a range of benefits.

1. REDUCES THE GLYCEMIC INDEX

The glycemic index is related to the ability of each food to raise the blood glucose.

The sugars present in blackcurrant are absorbed slowly into the bloodstream, on the contrary, foods with a high glycaemic index, which after a meal causes the blood sugar to rise quickly.

2. FIGHTING INFECTIONS

A cup of red currant contains 77% of daily needs of vitamin C.

Vitamin C is a powerful antioxidant, natural water-soluble helps the body develop resistance against infectious agents and eliminates free radicals that are the cause of cancer in the body.

3. IT HELPS IN THE HEALTH OF THE HEART

By having the magnesium in its composition, the currants are friends of the heart, and promote its proper functioning.

It is thought that low levels of magnesium are a key indicator of risk of cardiovascular disease.

The amount of potassium is also important for keeping your heart healthy. The deficiency of this mineral can result in weakness, and irregular heartbeat.

4. REGULATES BLOOD PRESSURE

The currant has potassium, an essential mineral in the maintenance of blood pressure within the range healthy.

According to experts of the American Heart Association, “a diet that includes natural sources of potassium is important for controlling blood pressure because potassium lessens the effects of sodium.

The recommended daily intake of potassium for an average adult is about 4,700 milligrams per day. “

5. INCREASES THE BONE STRENGTH

The red currants red are a good source of vitamin K, which functions in retaining calcium in the bone matrix. A consumption of sufficient vitamin K can also reduce the urinary excretion of calcium.

 6. DIGESTIVE HEALTH

The recommended daily intake of dietary fiber for men and women are 38 grams and 25 grams, respectively. The intake of fiber prevents constipation, facilitates the maintenance of regular bowel movements, and consequently the evacuation of the bowel.

The red currants red are an excellent source of dietary fiber, 4.8 g per cup, which is 19 percent of the recommended daily value. Dietary fiber is essential for healthy digestion and to keep bowel movements regular.

7. WEIGHT LOSS

The red currants red have very few calories and fats, and are rich in dietary fibre, making them an ideal food for weight loss and increased energy and vitality.

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HOW TO INCLUDE GOOSEBERRY IN THE DAY-TO-DAY FOOD?

  • Mix the gooseberry with natural yoghurt and add some crackers, ginger or lemon for a delicious dessert.
  • Reduce the berries in a saucepan and add a little sugar and a little water to form a puree versatile. Use this puree as a base for many puddings summer.
  • Prepare the tea and currant boiling 2 tablespoons of tea leaves of black currant in 250 ml of water.
  • Includes the currants in summer salads refreshing.
  • Use them in smoothies and granizados. Are excellent ways to include this tasty food.

Gallery

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