As I age, my immune system seems to be slowing down. Or
maybe the issues I am confronted with are just more complicated. When I was
younger I just powered through the day…because I had to. Possibly it is my
patience (temperament) that is waning not my immune system. I have no patience
with being a patient (sick person). Colds, flu, sore throats and associated
aches and pains just make me angry. One of the reasons I gave up pharmaceutical
drugs and switched to herbs and functional foods was because they increased my
sense of wellbeing and happiness. Pharmaceutical drugs make me feel worse; they
seem to create more symptoms than they cure.
My Naturopath recommended black currant to help with a
nagging cough and asthma symptoms of the retro virus I’m battling. Black currant
is very popular in Europe and are consumed in the form of functional foods and
beverages. Black currant is a great addition into the daily diet.
The black currant (Ribes nigrum) is native to
Europe, Asia Pacific, and North America. At one point, black currant was banned
from cultivation in the U. S. because of its association with a fungus that
attacks white pine trees. Some of the highest-quality black currants are
cultivated in New Zealand where there are optimum growing conditions.
Currants are a popular, summer berry and are incredibly
rich in valuable healthy phyto-nutrients, and anti-oxidants. Blackcurrant is a
small shrub with the scientific
name: Ribes nigrum. The currant (Ribes) plant is a fast growing,
deciduous shrub that reaches about 5-6 ft in height. Typically, currants grow
best in areas where summers are humid while winters are severe and chilling. Each
currant berry is about 1 cm in diameter, very dark purple to black with a
glossy skin, and a calyx at its apex. It contains 3-10 tiny, edible seeds. The
berries come in different colors. The red, white and pink currants feature
translucent pulp and are sweeter in taste but are inferior to blackcurrants in
antioxidant power.
Because of their potent antioxidant activity and powerful
nutritional profile the black currant was used in herbal medicine during the
Middle Ages. They have four times the amount of vitamin C as oranges, and twice
the antioxidants of blueberries and contain the vitamins A, B-5, B-6, B-1, and E.
Vitamin C is needed to metabolize protein and form collagen, which is essential
for skin care and anti-aging. Black currants have antioxidants and
anthocyanins, which strength the immune system, soothe sore throats, and ease
flu symptoms. Blackcurrant leaves have properties that are antimicrobial, anti-inflammatory,
antiviral, antitoxic, antiseptic, and anticancer.
A recent study demonstrated that blackcurrant supplements enhanced the immune response in those who regularly exercise, while allowing for harder training over a longer period of time. Blackcurrant powder increased heart blood flow while decreasing overall peripheral resistance, which may help with recover after exercise. A different study of healthy, older adults revealed that blackcurrant seed oil boosts the immune system.
Blackcurrant seed oil contains omega-6 fatty acid that helps ease inflammation in the body. This
high GLA and the anthocyanin content can reduce joint or muscle: pain, stiffness, soreness, and damage. Recent
research demonstrated black currant GLA supplements were so effective that rheumatoid
arthritis participants could reduce pain medication dosage level. Blackcurrant,
which is high in potassium and GLA, helps lower blood pressure, also helps the cells
of the heart resist damage, as well as, slowing down blood platelet clumping.
People who do computer work every day may benefit from
blackcurrant supplements. One study found that a tablespoon of blackcurrant
berries could reduce visual fatigue. Clinical trials with blackcurrants found
that these berries improve eye function, including ability to adapt to the dark, blood flow to the eyes, progression of visual field deterioration in
from glaucoma, and symptoms
of visual fatigue.
It’s not hard
to incorporate more blackcurrants into your diet. You can find blackcurrant in
the form of dried fruit, oils, pills
and capsules, powder
and tea. Ribena is a popular juice drinking
Britain and may be found online, or in the import section of the grocery store.
The berries themselves can be tossed into any recipe from salads to scones.
Typical herbal dosages are: four 250 milligram capsules per day, taken
twice a day, 5-10
milliliters of fruit syrup per day, one
glass of fruit juice per day, or 1-2
teaspoons of leaves, three to four times a day. Blackcurrant berries and
seed oil are considered safe at recommended doses. Mild side effects such as
soft stools, mild diarrhea, and intestinal gas. Those with clotting disorders
or about to have surgery should avoid them because they can slow blood clotting,
Pregnant or breast-feeding women should consult their physician before taking
any supplements.
The dark black
currant is high in anthocyanins and antioxidant capacity. Antioxidants are known
to neutralize free radical buildup, which oxidative stress. Oxidative stress is
created by an acidic condition of the blood. Free radicals are by-products of
normal bodily functions and are inevitable in daily life and are linked to the
development of a number of degenerative diseases and conditions. The delicate
balance between antioxidants and free radicals determines the state of body
health. The aging body doesn't function as efficiently as it should, which allows
for a buildup of free radicals and requires increased amounts of antioxidants
in our diet.
Black currants are in season from July to October. When
picking the berries, they should be picked intact. Avoid damaging them by
picking up the whole string by its stem and take care to not damage the spur. Choose
berries that are firm and avoid those that are shriveled with cuts/bruises or
leaking juice. Store them in the refrigerator to keep them fresh for few days.
Blackcurrants can be picked in nature and eaten raw. In
the store choose berries that are healthy looking, uniform in size, with a
bright color. To keep their texture intact, wash them in cold water just prior
to use. Serving tips: Red,
pink and white varieties are sweeter and can be consumed fresh or dried as
snacks, Black currants have a tart, astringent flavor and are often boiled and
pureed and add a refreshing taste to fruit cocktails, Black currants may be
used in muffins, pie fillings, and ice creams, The berries are often used in
sauce, jam, jelly or flavored drink preparation.
The versatility of black currants is just amazing. They are
a fantastic food with so many health benefits! It is hard to find something
that works for me when I have a cough or sore throat, but black currant juice
works for me. I find black currant juice almost too intense, but adding a
little water or ice does not diminish effectiveness. I also discovered that black currant jelly is
amazing when creating a gourmet peanut butter and jelly sandwich!....and who doesn't love black currant scones?
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