Fruit

Currant

83Health
Score

Currants are small, tart berries rich in vitamin C and potassium, offering significant antioxidant and anti-inflammatory support with minimal calories.

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Why Currant scores 83

Nutrient density34

Protein quality6

Fiber content5

Healthy fats5

Bioactive compounds11

Glycemic impact9

Top nutrients

Vitamin C201.1Vitamin B623.4Manganese11.1Copper9.6Iron8.6

Nutrition

per_100g

Calories

1.4g

Protein

15.4g

Carbs

0.4g

Fat

Fiber

Health benefits

Enhanced vascular endothelial function and blood flow

moderate evidence

Anthocyanins in black currants improve nitric oxide bioavailability, relaxing blood vessel walls and reducing arterial stiffness

Reduced systemic inflammation and oxidative stress

strong evidence

High anthocyanin and proanthocyanidin content neutralize free radicals and inhibit pro-inflammatory cytokine production

Improved eye health and visual function

moderate evidence

Anthocyanins accumulate in ocular tissue, protecting against blue-light damage and supporting macular degeneration prevention

Enhanced immune resilience via vitamin C

strong evidence

Vitamin C (181 mg/100g) supports T-cell proliferation, antibody production, and neutrophil function

Blood pressure regulation through potassium and vasodilation

moderate evidence

High potassium (322 mg/100g) supports sodium-potassium gradient; anthocyanins promote vasodilation

Pairs well with

·Pair with dark chocolate (70%+ cacao) because both are rich in polyphenols; combined anthocyanins enhance antioxidant synergy
·Pair with almonds because vitamin C in currants enhances non-heme iron absorption from nuts' micronutrient profile, improving mineral bioavailability
·Pair with Greek yogurt because probiotics support polyphenol metabolism and the fat enhances carotenoid absorption
·Pair with ginger or turmeric because both share anti-inflammatory properties; combined effects amplify IL-6 and TNF-α reduction
·Pair with green tea because EGCG and anthocyanins work synergistically to enhance vascular protection and cellular antioxidant capacity

Practical tips

·Best timing: anytime
·Select black currants over red varieties for maximum anthocyanin content; black currants contain 3-4x higher polyphenol levels
·Consume fresh or lightly cooked to preserve heat-sensitive vitamin C; frozen currants retain anthocyanins equally well for long-term storage
·Store fresh currants at 32°F (0°C) in breathable containers for 2-3 weeks; freeze on trays before bagging for year-round access
·Aim for 1-2 tablespoons (15-30g) daily as a snack or smoothie addition; this provides ~27-54 mg vitamin C and significant anthocyanin load without excessive sugar
·For maximum bioavailability, consume with a small amount of fat (nuts, olive oil, yogurt) and vitamin C-rich foods to potentiate absorption of fat-soluble compounds

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