CURRANTS

The several varieties of fresh currants are actually berries that are related to gooseberries. The fruit marketed as dried currants is a variety of grape, and thus a type of raisin.

    Red and white currants are the most common types available in North America,usually for only a short time during the summer. Black currants lead both the red and white types in nutritional value. A cup of black currants provides a whopping 220 mg of vitamin C, as well as 360 mg of potassium. This compares with 50 mg of vitamin C and 300 mg of potassium in a cup of red or white currants. All types are low in calories, about 70 in a cup of fresh berries. Currants are also a good source of fiber, providing about 2 g per cup.
    Because they are quite tart, fresh currents usually are not eaten raw; instead, they are used in baking or to make jams, jellies, and sauces. Diluted and sweetened black currants juice is a refreshing beverage that is very high in vitamin C. The juice can be fermented and made into liqueurs and cordials.

BENEFITS

• An excellent low-calorie source of vitamin C and potassium.
• High in bioflavonoids.

DRAWBACKS

• Fresh currants are highly perishable and are available for only a few weeks in the summer.