Health

7 Benefits of anchovies and side effects

Published

2 months ago

December 3, 2022

Amber Heard

Table of Contents

Benefits of Anchovies
Side effects of anchovies
Where to find anchovies
- How to eat anchovies
- Related
You may have seen them stacked on the shelf at your local grocery store or the menu at your favorite pizza place, but have you ever really tried the benefits of anchovies?
Coming from the Engraulidae family of fish, anchovies are equally rich in flavor and nutrients.

These fish may be small, but they pack a punch, providing tons of protein, heart-healthy fats, and important vitamins and minerals in every serving.

Best of all, you can add these tasty fish and potent omega-3 foods to a variety of dishes or even enjoy them straight out of the can for a mega concentrate of nutrition in your diet.

Benefits of Anchovies

1.- High in Omega-3 fatty acids

Omega-3 fatty acids are an important type of fatty acid that plays a role in everything from heart health to brain function.

Research shows that these healthy fats can also influence weight loss , eye health, fetal development, and immunity.

Anchovies are a good source of these crucial fatty acids, providing 951 milligrams of omega-3 fatty acids in each two-ounce jar.

Although there is no set guideline for the amount of omega-3 fatty acids you need each day, most organizations recommend 250 to 500 milligrams of DHA and EPA combined, the two main forms of omega-3 fatty acids found in shellfish.

Others recommend eating two servings of fatty fish each week or taking a fish oil supplement to meet your omega-3 fatty acid needs.

2.- Benefits of anchovies for bone

Each serving of anchovy benefits provides a generous dose of nutrients, including several that are critical when it comes to supporting bone health.

Calcium is essential to keep your skeletal structure strong. 99 percent of the calcium in your body is found in your bones and teeth.

Vitamin K is also important for bone health, and some studies show that it can prevent fractures and help maintain bone mineral density.

A two-ounce serving of anchovies provides 10 percent of the calcium you need for the entire day, plus 7 percent of your daily requirement for vitamin K to help improve bone health.

3.- Good source of protein

Getting enough protein is key to many aspects of health. It builds and repairs tissue, produces important enzymes and hormones in the body, and is an essential component of bone, muscle, cartilage, and tissue.

Eating more protein-rich foods can also help maintain normal blood sugar levels, prevent age-related mass loss, and promote weight loss.

Just one serving of anchovies contains 13 grams of protein.

Combining these fish with a few other protein-rich foods throughout the day can help you easily meet and exceed your daily protein needs.

Other healthy sources of protein include grass-fed beef, free-range poultry, shellfish, eggs, nuts, seeds, and legumes.

4.- Boost heart health

The heart is one of your most important organs. It pumps blood throughout your body, supplying your tissues with the oxygen and important nutrients they need.

Anchovies have an impressive nutrient profile and contain many vitamins and minerals that can help protect your heart health.

Niacin, for example, has been shown to lower triglycerides and cholesterol, two risk factors for heart disease; One study found that niacin supplementation significantly reduced the risk of heart attack and stroke.

Omega-3 fatty acids can also keep your heart healthy by easing inflammation and lowering cholesterol and blood pressure.

Another study found that selenium, another nutrient found in anchovies, can reduce the risk of heart disease.

The researchers found that a 50 percent increase in blood selenium concentration was associated with a 24 percent lower risk of coronary heart disease.

Combine the benefits of anchovies with other heart-healthy foods such as fruits and vegetables, limit your consumption of ultra-processed foods, and exercise regularly to further increase your heart health.

5.- Benefits of anchovies for weight loss

The benefits of anchovies are low in calories but high in protein, vitamins, and minerals, making them the perfect option if you are looking to lose some weight.

Protein helps control your appetite by keeping you full and reducing ghrelin levels; the hormone responsible for stimulating hunger; Eating a high-protein breakfast is thought to decrease ghrelin and also slow stomach emptying to promote satiety.

In addition, following a high-protein diet for 12 weeks has been certified to result in nearly twice the weight loss of a low-protein diet in healthy women.

Because they are also low in calories, anchovies are a great option for your diet to make you feel full while promoting weight loss.

6.- Benefits of anchovies for babies

While fish can be a very healthy part of your diet, eating too much can put you at risk for mercury poisoning; Mercury is a type of heavy metal that is absorbed by fish. When you eat fish, you are also absorbing the mercury it contains.

High levels of mercury can be dangerous and even cause neurological damage in children or babies.

For this reason, pregnant women are often advised to stay away from certain types of unsafe fish that are high in mercury, such as king mackerel, shark, and swordfish.

However, one of the main health benefits of anchovy is the low amount of mercury that each serving contains.

Anchovies have one of the lowest mercury concentrations of all types of fish, making them a safe and nutritious option for everyone when eaten in moderation.

7.- Highly sustainable

Did you know that a large part of the fish you see in the supermarket is raised on the farm? That’s right, fish like tilapia, salmon, and catfish are commonly born and raised in closed tanks for the sole purpose of food production.

These farm-raised fish not only have lower amounts of certain nutrients, but they are also exposed to higher amounts of pesticides, antibiotics, and other harmful compounds.

Fish farms can also cause damage to the environment by contributing to overfishing to produce food, decreasing biodiversity, and creating a large amount of waste.

Fortunately, the benefits of anchovies are wild-caught and are even considered one of the most sustainable fish species, allowing you to take advantage of their many health benefits without worrying about the dangers of farmed fish.

Nutrition data of anchovies

Anchovies are low in calories but packed with protein, fat, and heart-healthy nutrients. However, like many canned foods, they also tend to be high in sodium; A two-ounce can of European anchovies contains approximately:

94.5 g calories
13g protein
4.4 grams of fat
104 milligrams of calcium
9 milligrams of niacin
0.2-milligram copper
30.6 micrograms of selenium
31.1 milligrams of magnesium
2.1 milligrams of iron
1.5 milligrams of vitamin E
113 milligrams of phosphorus
5.4 micrograms of vitamin K
0.2-milligram riboflavin
0.4 micrograms of vitamin B12
245 milligrams of potassium
1.1 milligrams of zinc
0.1 milligrams of vitamin B6

Side effects of anchovies

While anchovies come with a wide range of nutrients and health benefits, there are a few drawbacks to be aware of.

• First of all, canned foods tend to be higher in sodium because salt is usually added to help with preservation.

A two-ounce can of anchovies contains 69 percent of the recommended daily value for sodium, making them among the best foods for sodium.

• Reducing your salt intake is especially beneficial for high blood pressure.

A recent study showed that a modest decrease in salt intake caused an average decrease of 4.18 mmHg for systolic blood pressure and 2.06 mmHg for diastolic blood pressure.

• To reduce the amount of sodium in your anchovies, simply drain and rinse the canned anchovies to remove excess salt, or opt for fresh anchovies.

• Also, eating raw anchovies can have a risk of parasitic infection. Although not as common as cooked or canned anchovies, raw anchovies are a staple in dishes around the world.

Boquerones, for example, is a traditional Spanish dish that comprises raw anchovies marinated in vinegar.

• Anisakiasis, or herring worm disease, is a parasitic infection that can be caused by raw anchovies and can lead to symptoms such as abdominal pain, nausea, vomiting, and diarrhea.

The best way to eliminate parasites is to avoid eating them raw, so cook to an internal temperature of at least 145 degrees or freeze your fish.

• Anchovies can also contain domoic acid, a dangerous type of neurotoxin that builds up in sardines, shellfish, and anchovies.

Domoic acid can concentrate in the intestine of the anchovy and cause amnesic shellfish poisoning if the anchovies are eaten whole.

• If you experience symptoms such as nausea, vomiting, or abdominal cramps within 24 hours of eating whole anchovies, you should seek medical attention immediately.

Where to find anchovies

Canned anchovy and anchovy pasta can be found in whole and filleted forms at most grocery stores. Be sure to look for cans that do not contain BPA to avoid the negative side effects of this potentially harmful chemical.

You can also find salted anchovies in some specialty Italian markets, as well as fresh anchovies in your local fish market. Fresh anchovies should be silver in color with shiny eyes and no foul odor to ensure you get the best possible quality.

How to eat anchovies

Anchovies taste salty, salty, and flavorful, making them a great addition to everything from sauces to pasta dishes to pizza.

These little fish are a staple ingredient in Caesar salad dressings and tapenades.

Anchovy paste, made from ground anchovies, is also available to enhance the flavor of stews and soups.

Oil-packed canned anchovies are often the easiest and most convenient option, as they have been cooked and deboned so they can be eaten straight out of the can.

However, if you are using canned varieties, be sure to rinse well to remove excess sodium.

You can also make your own packaged versions with salted anchovies, to do this, simply remove them from the can, rinse off the excess salt, pat dry, and then soak in milk, water, or white wine for 15-30 minutes to help soften.

Next, fillet and debone your anchovies, let them dry and then store in oil until ready to enjoy.

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Health

Health benefits of cassava gari and side effects

Published

20 hours ago

January 28, 2023

Amber Heard

Table of Contents

Nutritional value of gari
Health benefits of cassava gari
Health benefits of cassava gari
Side effects of cassava gari
- Related
Discover the Health benefits of cassava gari and side effects.
Cassava flour or Gari is one of the most consumed foods in West Africa, but many people are unaware of its nutritional values and health benefits.
Cassava is a root native to West Africa. Gari was once eaten only at home, but nowadays it can be found in most shopping malls and local farmer’s markets. Its cooking is quite simple because it can also be eaten raw.
Regarding its taste qualities, it has a sour flavor and fleeting odor. There are different types of gari namely white, yellow, etc.

Nutritional value of gari

This food is rich in starch and fiber. Besides these two elements, it contains a marginal dose of protein and other vitamins

Here’s a detailed breakdown of the calories and other nutrients in a cup of Gari:

Kilocalories – 330

Carbohydrates – 80 g

Fiber – 48 g

Protein – 1.1 g

Calcium – 40 mg

Iron – 1.5 mg

Health benefits of cassava gari

While Gari isn’t a food with dozens of health benefits, it’s still a valuable addition to our menu.

Is gari healthy to eat? Well you will find out below.

One of the most important advantages of gari is that it provides us with a huge amount of energy thanks to its high starch content.

It is a great alternative for food products made from white flour or rice. It is advisable to consume it for lunch. This will give you the necessary energy that will keep you in shape throughout the day.

The yellow variant has more fat and oil which provides additional nutritional components. Consume it with sauce or other types of products such as vegetables, meats, etc. is also advised.

Health benefits of cassava gari

Below are the Health benefits of cassava gari:

1. It is gluten-free

It is difficult to know if the gluten-free diet is better for your health . Studies in this area say it all and its opposite. Still, it can’t hurt to vary the grain sources.

For people with celiac disease (gluten intolerant), cassava flour, made from the tubers of the plant, is on the other hand a valuable alternative.

Unlike some gluten-free flours , which can result in crumbly or dry culinary preparations, cassava flour remains flexible and offers a texture and flavor close to that of wheat.

2. Benefits of cassava gari for digestion

The high starch content of cassava flour makes it particularly easy to digest. A strong argument for sensitive stomachs.

In some cultures, cassava is even used medicinally to treat digestive system disorders .

A tablespoon of cassava flour in a glass of water, for example, can calm diarrhea or heartburn.

3. It promotes the feeling of satiety

Cassava flour is particularly rich in starch. In the stomach, it swells quickly and promotes the feeling of fullness.

Its use accelerates the appetite suppressant effect. Very rich in carbohydrates , cassava is an energy food. Its flour contains very little protein and fiber.

Also, we alternate its consumption with that of other flours (complete if possible), to fill up with micronutrients.

4. Benefits of cassava gari for weight loss

Because of the Fibre quantity in Gari, it lessens your appetite for a while which prevents you from eating more.

Eating Gari in moderate quantity can respond the weight loss journey though since it’s high in calories. You need to pace yourself.

Side effects of cassava gari

Garri is prepared from cassava which is realized to comprise hydrocyanic acid.

Although the processing procedure of garri considerably reduces its Cyanide content, it has been associated to eye defects which is the major disadvantage of garri consumption.

We hope the article on the health benefits of cassava gari has been of help.

Health

Health benefits of shiitake mushrooms and side effects

Published

20 hours ago

January 28, 2023

Amber Heard

Table of Contents

What is shiitake?
Nutrition data of shiitake
- 1. Vitamins
2. Minerals
3. Other compounds
Health benefits of shiitake mushrooms
1. Strengthens the immune system
Key Findings
Side effects of shiitake mushrooms
Related
8 shocking health benefits of shiitake mushrooms and side effects.Asia is home to many home and medicinal crops, popular herbs such as green tea come from China to Korea, these countries have very honorable cultures regarding the consumption of healthy and even spiritual plants, herbs, and mushrooms.
There is a rather peculiar mushroom, not to say that it is even interesting and it is shiitake, which is nothing more than a mushroom with quite beneficial properties, which we will explain in this article.

What is shiitake?

Shiitake is the name of an edible mushroom, whose real name is “Lentinus edodes” and comes from the Polyporaceae Family, being a well-known crop in Japan, China, and Korea for approximately more than 200 years.

The shiitake mushroom is the second most popular worldwide, as well as the most widely distributed to powers such as the United States.

It weighs between 60 and 70 grams, is composed of more meat than that of a common mushroom, and is slightly brown.

Note: As analyzed in a study, it is known that “Shiitake is a mushroom highly appreciated for centuries in the East for its properties as food and medicine . ”(1)

Nutrition data of shiitake

Shiitake is considered a mushroom with enormous nutritional properties that are beneficial in the medical field, for this reason, it has also been included in different diets. These are the main properties that are currently known of shiitake:

1. Vitamins

Shiitake is a great source of vitamins, with a great exclusivity of the B complex group, where vitamin B2 (riboflavin), B3 ( niacin), B5 (pantothenic acid), B6, and B9 (folic acid) are divided.

Important: It is also necessary to add the following studied in a thesis “It has a high natural concentration of vitamin D (ergosterol), known to vegans and kosher (kosher means” suitable “or” adequate “and designates” suitable “foods to help us in our physical well-being) ”. (2)

2. Minerals

The presence of minerals in shiitake cannot be ruled out, where phosphorus, zinc, potassium, sodium, and calcium stand out, being the most common, but it also adds aluminum, iron, sulfur, silicon, and magnesium.
To highlight: An analysis describes the following: “The nutritional value of shiitake as food has contributed to increasing its consumption around the world. Emphasizing that shiitake is a good source of protein, potassium, and zinc ”. (3)

3. Other compounds

Shiitake has a very considerable amount of dietary fiber and its chitin compound, as well as lipids or free fatty acids as they are better known, passing through essential amino acids for the body and proteins.

Note: Polysaccharides (Lentinan) are the main component of shiitake.

Health benefits of shiitake mushrooms

Shiitake provides many benefits to the body, keeping us healthy and stable, you will surely wonder what are the benefits it presents? These are the most important known:

1. Strengthens the immune system

The immune system is one of the most important defenses of the body, which can be benefited by the energy produced by the antioxidant and mineral effects, including the proteins that keep the defenses balanced.

Shiitake is quite known for strengthening the immune system of the human body it has been widely used by traditional medicine in China to fortify the immune system, thanks to the activation of T cells within fungi.

2. Benefits of shiitake mushrooms for blood pressure

High blood pressure is a well-known cardiovascular disease, whose risk factor is related to cholesterol and triglycerides, which can be alleviated in large part thanks to the consumption of the fungus “Lentinus edodes”.

To highlight: This occurs thanks to the fact that shiitake has amino acids, in a large majority, which are essential for the human body, as well as that they can prevent the risk of suffering from heart disease and favor the wealth of the organism.

3. Stimulates cognitive functions

Cognitive functions are of the utmost importance and are directly related to brain health since it is the human ability to learn or remember certain required information.

Shiitake has B complex vitamins, which directly help the brain organ, which consumes 20% of calories in the human body, adding that these promote a lot in the creation of red blood cells, transporting oxygen, and preventing conditions such as anemia.

4. Supports gastrointestinal health

Gastrointestinal health is more than important for the body, being one of the most delicate systems of the human body, where the stomach organs and even the intestines are involved.

Note: Shiitake is rich in fiber, an element of great importance that greatly favors intestinal health and flora, this is possible thanks to the fact that fiber prevents the formation of hemorrhoids, irritation of the mucous walls, and also constipation in the intestine.

5. Increase physical energy

Physical energy is necessary and should not be lacking in our body, in addition, some components increase this type of energy in the body.

B vitamins play a key role in boosting energy, due to the transformation of the nutrients that lie within the food we eat (in this case the shiitake mushroom), apart from promoting adrenal functions.

6. Benefits of shiitake mushrooms for bones

The health of bones and teeth is important, they are part of the same bone or skeletal structure of the body, therefore, both can suffer from conditions, without any exception.

In this sense, the shiitake mushroom is rich in iron and vitamin D which are key to the bone health of the body, as is calcium, since calcium phosphate is an important component in human bone, it is then an essential element for all living beings and must be in the food diet.

7. Benefits of shiitake mushrooms for skin

The skin can be quite delicate, the attack of bacteria towards the dermal layers of the body can be quite serious, not to mention the infections that these cause, therefore it is necessary to maintain stable skin health.

You should know: Shiitake has the great advantage of having antioxidants such as phosphorus, zinc and other important components such as folic acid (Vitamin B9), all of them have the task of repairing damaged tissue, keeping the skin hydrated, and facilitating healing in general.

8. Benefits of shiitake mushrooms for cancer

Cancer is one of the most feared diseases by man, whose appearance is sudden, and each year the risk factors increase for many reasons.

Shiitake, thanks to the production of red blood cells and the different amino acids it contains, largely prevents the unexpected appearance of cancer cells that mutate in the body.

Important: Shiitake has a component called “lentinan (LNT)” which has been verified to be effective in chemotherapy cases in pancreatic, ovarian, and stomach cancer.

How to use shiitake

It is important not to abuse consumption shiitake recommended for 6 to 16 grams a day as a specific dose, sometimes can vary from 3 to 6 grams, it is important not to exceed this limit.

Shiitake is consumed in its original form, either raw or dried (with the previous cleaning), and can be cooked with soups, stews, or salty and varied foods. The mushroom has a mild and pleasant flavor, and it can also be included in hot infusions.

Key Findings

The “Lentinus edodes” or Shiitake, is a consumable mushroom whose origin is Asian.

It has innumerable amino acids and compounds such as dietary fiber.

It fights diseases and promotes the health of the nervous system in specific parts.

It is consumed in dishes such as soups and is added in hot infusions.

Side effects of shiitake mushrooms

It can induce stomach discomfort, blood abnormalities, and skin swelling. It might also make the skin more sensitive to the sun and can induce allergic skin reactions and breathing problems in some people.

Health

6 Shocking Health Benefits Of Black Currant

Published

22 hours ago

January 28, 2023

Amber Heard

Table of Contents

Health Benefits of black currant
How to use black currant
Possible side effects of black currant
- Final thoughts on black currant
- Related
Discover the 6 Shocking Health Benefits Of Black Currant.
Nutrient-rich, versatile, and packed with health favors, the benefits of black currant may not be known around the world, but they should be.

With emerging evidence showing that black currant possesses antioxidant, antibacterial, and antiviral properties and may help slow cancer growth, improve immunity, and even preventing eye disease, this sour should be a must-try on everyone’s list.

Not only can you enjoy this tasty berry on its own, but it can also make a delicious addition to everything from baked goods to glazes and more.

For added convenience, you can also extract a quick blackcurrant oil capsule for an instant megadose of its many health benefits.

Whether you’re just hearing about black currants for the first time or have been a lifelong favorite in your home, these tart berries are very beneficial to your health and can be a nutritious addition to any diet.

Health Benefits of black currant

1.- Rich in anthocyanins

The deep purple pigment in black currant is attributed to its high anthocyanin content.

Anthocyanins are plant pigments that produce a red, purple, or blue hue depending on their pH.

Black currants contain a good variety of different anthocyanins, and some studies show that they contain up to 15 unique types.

In addition to their role as a plant pigment, anthocyanins also possess many health-promoting properties.

Research has shown that anthocyanins can play a role in preventing cancer, heart health, obesity, and even diabetes.

They also act as antioxidants, which are compounds that neutralize harmful free radicals to prevent cell damage and chronic disease.

Besides black currants, other anthocyanin-rich foods include berries, eggplants, red cabbage, and grapes.

Including a good amount of these foods in your diet can have a lasting impact on your health.

2.- Helps reduce cancer growth

One of the most impressive blackcurrant benefits is its powerful effect on cancer.

Thanks to its high anthocyanin content, some research has found that blackcurrant extract can help slow cancer growth.

In one study, black currant extract was shown to help inhibit the growth of liver cancer cells.

Another study conducted in Japan found that blackcurrant extract blocked the spread of breast and endometrial cancer cells.

Other research has shown that black currant extract can also be effective in killing cancer cells in the stomach and esophagus.

3.- Promotes eye health

Glaucoma is a group of eye diseases that can cause blurred and distorted vision and can even lead to blindness.

This is typically a result of damage to the optic nerve, the nerve that connects the brain to the eyes.

Some studies show that the compounds found in black currants could help prevent glaucoma and promote the health of your eyes.

In one study, supplementing glaucoma patients with black currant extract was shown to decrease levels of endothelin-1, a type of hormone thought to contribute to the development of glaucoma.

Another study found that blackcurrant anthocyanins helped reduce vision loss and improve blood flow to the eyes in glaucoma patients.

When used in combination with traditional treatments, black currant can be effective in promoting eye health and preventing vision loss.

4.- Boost immunity

Black currant benefits are packed with vitamin C. Just one cup of raw black currants can provide triple the amount you need for the entire day.

Vitamin C is well known for its immunostimulating properties.

Studies show that vitamin C can shorten the duration of respiratory tract infections and protect against malaria, pneumonia, and diarrheal infections, among others.

A review from the Department of Public Health at the University of Helsinki in Finland comprised 12 studies and found that vitamin C supplements reduce the incidence of the common cold by up to 91 percent and reduce the incidence of pneumonia by 80 to 100 percent. percent.

Vitamin C also acts as an antioxidant, which can help prevent tissue damage caused by harmful free radicals and may even reduce the risk of cancer, heart disease, and stroke.

For best results, combine the benefits of black currant with other vitamin C- rich foods, such as fruits and vegetables, to keep your immune system strong.

5.- Protects against pathogens

In addition to its powerful antioxidant capabilities, black currant also contains antimicrobial properties that may help protect against harmful bacteria and viruses.

One study showed that blackcurrant extract with a concentration of less than 1 percent could block the growth of various strains of viruses, including those responsible for adenovirus and influenza, by more than 50 percent.

An extract with a concentration of 10 percent was able to prevent 95 percent of these viruses from sticking to cell surfaces.

Another study showed that treating influenza strains with a concentrated amount of blackcurrant extract was able to completely suppress the growth of the virus.

Other research has found that black currant oil can be effective against H. pylori, a type of bacteria that can cause stomach ulcers, abdominal pain, and nausea.

Black currant can also help treat other types of illnesses caused by bacterial infections, such as whooping cough.

6.- It can prevent herpes outbreaks

Herpes is a common viral infection that affects millions of people around the world.

Symptoms can vary, causing fever blisters in or around the mouth in some people and painful, itchy genital sores in others.

Some studies show that compounds found in black currant can help kill the virus that causes oral and genital herpes.

One study showed that black currant extract prevented the herpes virus from attaching itself to cells and prevented the virus from spreading.

Along with traditional treatments and other natural remedies like L-lysine and zinc, black currant can be a useful addition to the diet to help prevent herpes outbreaks.

Blackcurrant Nutrition Facts

Known by its scientific name Ribes nigrum, black currant (also sometimes called black currant) belongs to the gooseberry family.

This small shrub is native to certain parts of northern and central Europe, as well as Siberia, and thrives in the cold temperatures found in these regions.

The black currant bush can produce up to 10 pounds each year of edible deep purple berries that have a sour taste and can be eaten raw or used to make tasty jams, jellies, and juices.

Black currants are nutrient-dense foods, which means they are low in calories but contain many important nutrients.

They are particularly rich in vitamin C and can meet and exceed your daily needs in just one serving.

One cup (112 grams) of raw European black currants contains approximately:

• 70.5 calories

• 17.2 grams of carbohydrates

• 1.6 grams of protein

• 0.5 grams of fat

• 203 milligrams of vitamin C (338 percent DV)

• 0.3 milligrams manganese (14 percent DV)

• 1.7 milligrams iron (10 percent DV)

• 361 milligrams potassium (10 percent DV)

• 26.9 milligrams magnesium (7 percent DV)

• 66.1 milligrams phosphorus (7 percent DV)

• 1.1 milligrams vitamin E (6 percent DV)

• 61.6 milligrams calcium (6 percent DV)

• 258 IU vitamin A (5 percent DV)

• 0.1-milligram copper (5 percent DV)

• 0.1-milligram thiamine (4 percent DV)

• 0.1-milligram vitamin B6 (4 percent DV)

• Pantothenic acid 0.4 milligrams (4 percent DV)

How to use black currant

Black currants may be available in some grocery stores, as well as online.

Blackcurrant berries have a strong acid flavor and can be enjoyed raw or used to cook sweet and savory dishes.

Due to their sour taste, many prefer to sweeten them a bit if eaten raw with a natural sweetener.

They can also be brewed into blackcurrant tea or used to add a unique flavor to juices, jams, sauces, smoothies, and baked goods.

Here are some easy black currant recipes you can try:

• Blackcurrant and lavender cake

• Pork chops with black currant sauce

• Black Currant Chia nourishes the smoothie

• Blackcurrant jam

To squeeze out a quick, concentrated dose of all the beneficial nutrients found in black currants, you can also try black currant oil.

Often in capsule form, blackcurrant oil is a good source of gamma-linolenic acid, a type of omega-6 essential fatty acid, and is taken to promote healthy skin and hair.

Look for a capsule that contains at least 45 milligrams of GLA with minimal added ingredients, and take 500 milligrams twice daily.

Possible side effects of black currant

Although rare, black currant can cause an allergic reaction in some people, especially those who have a sensitivity to salicylate, a compound that occurs naturally in some plants.

If you experience symptoms such as rashes, hives, or swelling after eating black currant, you should discontinue use immediately.

Black currant seed oil can also cause side effects for some people, including gas, headaches, and diarrhea.

Those taking phenothiazines, a type of antipsychotic medication, should not take black currants, as they can increase the risk of seizures.

Also, black currant can slow blood clotting. If you have a bleeding disorder or are taking a blood-clotting drug, such as warfarin, you should check with your doctor before taking black currant.

You should also not take black currants before surgery, as they can increase the risk of bleeding.

Final thoughts on black currant

• Black currants are low in calories but high in many nutrients, especially vitamin C.

• They possess strong antioxidant, antiviral, and antibacterial properties that can help prevent infection and disease and promote many aspects of health.

• They have also been shown to prevent eye disease, reduce cancer growth, and even block herpes outbreaks.

• You can enjoy these sweet and sour berries on your own, use them in cooking, or try black currant oil for an easy way to reap the nutritional benefits of black currant.

We hope the article on the 6 Shocking Health Benefits Of Black Currant has been of help.