Polish superfoods: black currant

Black currants have been used in folk medicine for centuries. In herbal medicine, not only the fruit was used, but also the buds, seeds and leaves of this plant. Currently, it is grown mainly for its tasty berries, but does the currant fruit also have health-promoting properties?

It turns out that black currants can safely be included in our native “superfoods”. They are a source of many vitamins and other valuable substances. They are characterized by a very high dose of vitamin C – 100 grams, or 3 handfuls, contain as much as 183 mg of vitamin C, which covers 250% of the daily requirement. For comparison, 100 g of lemons will provide only 50 mg of this vitamin.

Black currants are also an excellent source of antioxidants such as polyphenols. In addition, they contain an significant dose of rutine, facilitating the absorption of vitamin C and reinforcing blood vessels. Black currants fruits are also rich in phenolic acids (protocatechic, p-coumaric) with anti-inflammatory and anti-coagulant effects.

They also contain a large dose of insoluble fiber and pectins, which is perfect for home-made preserves. The black currant harvest season lasts from the end of June to the beginning of August, so now it’s the right time to make a good use of it.

Sugar-free black currant jam:

put all the ingredients in a saucepan. Bring to a boil, then cook on low heat for 10 minutes. Blend thoroughly to a smooth mass and pour into scalded jars. Close the jars and pasteurize for about 30 minutes.


Weight [g]


Black currants




About half of a cup

Xylitol (birch sugar)


8 spoons