Blackcurrant Health Benefits and Sample Recipe

Blackcurrant is a woody shrub from the Grossulariaceae family. With the scientific nam Ribes nigrum, it is grown in temperate parts of central and northen Europe, as well as in northern Asia. As an edible plant, the following are its health benefits.

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General Nutrition

Blackcurrant is packed with several vitamins and minerals. According to Nutrition and You, these include vitamins A, B, and C. Vitamin A is great for vision, as well as the integrity of the skin and the mucus membranes. Then, vitamin B promotes the brain‘s health and numerous functions, which include learning, thinking, memory, and sensation. Meanwhile, vitamin C helps boost the person’s immunity against sickness and infection. Also, vitamin C promotes the function of collagen, a substance that acts as cement and binds loosely connected cells and tissues.

In terms of minerals, blackcurrant contains sodium, potassium, calcium, copper, iron, magnesium, manganese, phosphorus, and zinc. Sodium promotes fluid volume and blood volume while potassium prevents fluid overload. Potassium also promotes cardiovascular health by preventing hypertension through relaxing the muscles of the blood vessels. Calcium and phosphorus work together to strengthen the bones and teeth while copper and manganese work hand in hand to promote metabolism and the growth and development of cells and tissues. Iron promotes adequate cellular and tissue oxygenation while zinc enhances digestive health and wound healing.

Blackcurrant, Fiber, and Weight Loss

Blackcurrant also helps in weight management, particularly weight loss. According to SF Gate, this is due to fiber. As per the publication, a cup serving of dried blackcurrants contains 9.8 grams of dietary fiber, an amount equivalent to 39 percent of the Food and Nutrition Board’s recommended daily fiber intake. Fiber also acts as sweep, helping the body get rid of unwanted substances like toxins and free radicals.

Blackcurrant as Immunity Booster

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Blackcurrant helps promote a person’s immune system function. According to Health Line, the plant’s leaves has antimicrobial, anti-inflammatory, antiviral, antiviral, antitoxic, antiseptic, and anticancer properties. As per the publication, a study showed that blackcurrant supplements also promotes the immune response of people who regularly exercise. Other researchers also found that blackcurrant seed oil boosted the immune system of healthy older adults.

Sample Recipe

Blackcurrant can be added to different meal recipes, such as Wild Duck with Blackcurrant and Cassis Sauce. According to BBC UK, the ingredients include 50ml blackcurrant juice, one tablespoon blackcurrants, 50ml cassis, 150ml red wine, 150ml port, a splash of red wine vinegar, one sprig thyme, three shallots (finely diced), 50g butter, two-inch square pork back fat, one wild duck, salt, and pepper.

To prepare, as per the publication, the oven is preheated to 180 degrees Celsius. Next, the duck is trussed and the square of back fat is laid over the breast. Then, the bird is placed in a roasting tin and is put in the oven. Following ten minutes, the fat is removed to let the breast cook until brown in color.

The duck is cooked for 40 more minutes, basting it from time to time. Then, it removed from the oven and is allowed to rest in a warm place. Next, half the butter is melted in a saucepan and the shallots are mildly cooked with the thyme for ten minutes. Then, the vinegar is added and allowed to bubble for 30 seconds. Once done, the port, cassis, and wine are poured in. The food is allowed to reduce to a thin syrup before the blackcurrant juice is added and simmered for five minutes.

Once done, the blackcurrants are added and warmed through mildly. Next, the remaining butter is whisked in and the pan is removed from the heat. Finally, the duck is carved and the slices are arranged on warm plates while the sauce is spooned around the duck. The food can be served with chips and watercress.

Blackcurrant is one of the healthy food ingredients people have today. Its inclusion to various dishes will help promote a person’s total health and well-being.

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