Currants are used in the Goodie Two-Shoes Extraordinaire Christmas Cake and the Family and Goodie Two-Shoe Extraordinaire Mincemeat Recipes. Currants are part of the “sweet” category of foods and are beneficial for both the spleen and the stomach. Currants are a powerhouse of nutrition because they are:-
High in protein (one cup of dried currants contains 5.88g)
High in Copper - Dried black currants provide 674 micrograms of copper per cup of fruit. This is around 75% of the recommended daily intake. Our bodies use copper to synthesize collagen and facilitate the absorption of iron. It is also needed to boost our metabolism and to inhibit free radical compounds from damaging our cellular tissue and DNA. Adequate levels of copper may lower our chances of developing osteoporosis, osteoarthritis, thyroid problems and anaemia
High in Manganese – One cup of dried black currants has 0.675mg of the mineral manganese. For men, this gives them nearly 30% of their daily manganese requirement. For women, it supplies 37.5% of the recommended daily allowance of manganese. Without enough high-manganese foods in our diet, we may suffer from weakness, infertility or bone problems. Manganese is exceptionally important for the health of our nervous systems. It is also important for the production of hormones; bone tissue; the proteins involved in blood coagulation and the antioxidant enzyme superoxide dismutase. If we are chronically deficient in manganese it can increase our risk of diabetes, osteoporosis and arthritis
High in Dietary Fibre – One cup of dried black currants contains 9.8 grams of dietary fibre. This is approximately 39% of the Recommended Daily Allowance for healthy men and women. Dried black currants are high in both soluble and insoluble fibre. A high intake of soluble fibre may help to lower our risk of diabetes and the “bad” LDL cholesterol. Insoluble fibre helps to regulate our bowel movements and may prevent digestive disorders. Fibre-rich foods like dried currants have been shown to also decrease our risk of obesity, heart disease, stroke and hypertension
High in Potassium - Potassium is both a mineral and an electrolyte. It is required for the growth, development and maintenance of our bones and helps establish the electrochemical balance that allows our muscles and nerve cells to function properly. A cup of dried black currants contains 1,284 milligrams of potassium, which equates to 27% of the recommended daily allowance for adults. If we have a diet which is rich in potassium, we may be able to decrease the risks of osteoporosis, kidney disease, high blood pressure and strokes.