Blackcurrants may be small, but they pack a powerful punch in taste, especially when transformed into rich and delicious juice.
This vibrant purple drink isn't just a treat for your taste buds — it's a nutritional powerhouse that offers a host of health benefits.
In this blog post, we’ll dive into the world of black currant juice, exploring its history, nutritional profile, and the remarkable benefits it brings to your well-being.
A Brief History of Blackcurrants
Blackcurrants (Ribes nigrum) have a rich history that dates back to ancient times. Written records of their use date back to the 1500s.
Blackcurrant bushes are native to Northern Europe and parts of (Northern) Asia, these garden berries have been valued for their medicinal properties for centuries.
In the Middle Ages, black currants were used to treat a range of ailments, from sore throats to digestive issues.
During World War II, when citrus fruits were scarce in the UK, blackcurrant syrup was distributed to children as a source of vitamin C, leading to its enduring popularity in Britain.
Blackcurrants have been known as “the forbidden fruit” in the United States. As these delicious berries help to spread a fungus that infects white pine trees, blackcurrants have been banned in many areas and that is why many Americans have never got to taste this marvellously nutritious berry. It's sure a shame to miss the Sunday morning pancakes with a delicious black currant jam, or a homemade black currant syrup!
Nutritional Goldmine
Black currant juice is a nutritional dynamo, loaded with essential vitamins, minerals, and antioxidants.
Here’s a quick rundown of what makes it so special:
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Vitamin C: Blackcurrants are one of the richest sources of vitamin C, containing up to four times more than oranges. This vital nutrient is crucial for immune function, skin health, and collagen production.
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Anthocyanins: These powerful antioxidants give black currants their deep purple color and are linked to numerous health benefits, including reducing inflammation and improving heart health.
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Omega-6 and Omega-3 Fatty Acids: Unlike many fruits, blackcurrants provide a small amount of these essential fatty acids, which are important for brain function and heart health.
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Potassium: This mineral helps regulate blood pressure and supports heart and muscle function.
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Iron: Blackcurrant juice can contribute to your daily iron intake, supporting red blood cell production and preventing anemia.
Health Benefits of Blackcurrant Juice
Boosts Immune System
Thanks to its high vitamin C content, blackcurrant juice is a fantastic ally for your immune system. Regular consumption can help fend off colds and infections, keeping you healthier year-round.
Promotes Eye Health
The anthocyanins in black currants are known to improve blood circulation in the eyes and reduce the risk of eye-related disorders like glaucoma and cataracts. They also help alleviate eye strain, which is especially beneficial in our screen-heavy world.
Supports Heart Health
Blackcurrant juice is rich in antioxidants and flavonoids, which can help lower blood pressure and reduce the risk of heart disease. The potassium in blackcurrants also helps maintain healthy blood pressure levels.
Aids in Digestion
The fiber content in blackcurrant juice supports digestive health by promoting regular bowel movements and preventing constipation. It can also help maintain a healthy gut microbiome.
Enhances Athletic Performance
Studies have shown that blackcurrant juice can improve endurance and reduce muscle soreness after exercise. The juice’s high antioxidant content helps reduce oxidative stress and inflammation in the body, aiding in quicker recovery.
Fights Inflammation
The anthocyanins in fresh or frozen blackcurrants have strong anti-inflammatory properties, making the juice a natural remedy for conditions like arthritis and other inflammatory diseases.
Choose Wisely
Many of us want to experience the sweet taste, so that is why most of us tend to prefer sweetened juice cocktails or juice concentrates. But do you know, that these products may often come with artificial sweeteners, extra sugar & artificial colors, preservatives + other ingredients?
Pure black currant juice may be a bit trickier to come across and it may taste a whole lot tarter, but without any added sugar content it offers a more natural and beneficial alternative.
100% Black Currant Juice vs Juice Concentrate, or Juice Drink
When looking for all the benefits that black currants can add to your diet, make sure to go for 100% juice. As blackcurrants taste quite tart (sweeter when totally ripe), it can be an acquired taste.
Many producers make black currant juice more palatable by adding more sugar, or mixing blackcurrants with other fruit (for example raspberries, blackberries, blueberries, or apple juice) in order to dilute the flavor and sweeten the drink.
Even more currant drinks can have artificial ingredients or massive amount of artificial sweeteners added to them. So be cautious, and read your labels. :)
Make Your Own Juice
If you have fresh or frozen blackcurrants at hand, you can easily make your own juice (or blackcurrant cordial). We share this great recipe with you, which is our favorite way to make a good use of some extra berries.
Ingredients:
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2 3/4 cups (500 g) blackcurrants
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1-1 1/4 cups (200-250 g) sugar
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1-2 lemons, zest and juice
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1.5 cups (350 ml) water
You also need:
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Muslin
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Sterilized bottles
Add sugar in a large saucepan with the water. Bring to a gentle boil.
Add lemon zest and juice to the hot water, and then pour in blackcurrants.
Boil the mixture over a medium heat until the berries start to soften and burst.
In order to get all the natural goodness out of the blackcurrants, use a potato masher, and mash the berries inside the saucepan as fine as you can.
Pour the boiling liquid through a sieve lined with muslin into a clean, heatproof jug.
Transfer all the juice to sterilised bottles, let it cool down, and store the juice in fridge up to a month.
To serve: use ca 0.1 cup (25 ml) of blackcurrant juice per 0.4 cup (100 ml) sparkling or still water, or dilute to taste.
How to Incorporate Blackcurrant Juice Into Your Diet
Incorporating black currant juice into your daily routine is simple and delicious.
You can enjoy it on its own, mix it with other juices for a flavorful blend, or add it to smoothies for an antioxidant boost. It also works wonderfully as a base for cocktails, mocktails, or even in sauces and desserts. Make your own black currant jelly and definitely try adding some juice on ice cream, muesli, or pancakes!
When purchasing blackcurrant juice, opt for organic, 100% pure juice without added sugars to maximize the health benefits. Alternatively, if you have access to fresh or frozen black currants, you can make your own juice at home, ensuring it’s as fresh and natural as possible.
Final Thoughts
Black currant juice is more than just a tasty beverage — it's a nutritional powerhouse that offers a myriad of health benefits. From boosting your immune system to supporting heart health and improving athletic performance, this purple elixir is a worthy addition to your diet.
So next time you’re looking for a healthy and refreshing drink, reach for a glass of blackcurrant juice and enjoy the benefits it brings to your body and mind.
