Black currants, also known as cassis, are tart-tasting fruits that have several potential health benefits. Studies have shown that they may help to boost the immune system and reduce inflammation in the body.

Black currants (Ribes nigrum) have been called “the forbidden fruit” in the United States. They help spread a fungus that infects white pine trees. For this reason, black currants were once removed from many areas, leaving many Americans to miss out on these nutritious berries.

Many health foods and drinks in the United Kingdom use these berries. Their tartness also lends itself well to mixing with other fruits, especially in jams and juices.

Read on to learn about the potential health benefits of black currants, how to add them to your diet, and any side effects you should know about.

Black currants are rich in antioxidants and contain several nutrients, such as:

The most common form is blackcurrant jam and seed oil, but you can also make infusions and teas out of the plant.

Blackcurrants contain many vitamins, such as:

The most significant is vitamin C. In fact, one cup of blackcurrants carry 203 milligrams (mg) of vitamin C, which is almost three times more than an orange.

Vitamin C has many benefits, such as protecting our cells, helping to keep our skin healthy, and promoting wound healing.

In addition to vitamin C, blackcurrants have plenty of antioxidants like anthocyanins. These may help strengthen your immune system, soothe sore throats, and ease flu symptoms.

One study showed that blackcurrant supplements may help enhance exercise performance and recovery in active individuals.

Several studies suggest that blackcurrants have an anti-inflammatory response in your body.

Blackcurrant seed oil contains GLA, a type of omega-6 fatty acid that’s been said to help ease inflammation in the body. The high GLA and anthocyanin content may help reduce joint or muscle:

  • pain
  • stiffness
  • soreness
  • damage

However, research in this area is limited, and further studies are still needed to confirm long-term effectiveness.

Research shows that GLA and linoleic acid, which are found in black currants, may be promising for treating dry eye disease and improving overall signs and symptoms of the condition.

In particular, people who do computer work every day may benefit from blackcurrant supplements.

Blackcurrant is high in potassium, which may help lower your blood pressure.

Research shows that the fruit could help to reduce the risk of cardiovascular disease. However, further research is still needed to determine its effectiveness.

It’s not hard to incorporate more blackcurrants into your diet. You can find blackcurrant in the form of:

  • dried fruit
  • frozen fruit
  • fruit juice
  • fruit tea
  • jam

Britain’s Ribena is also a popular drink you may be able to find in the import section of the grocery store. The berries themselves can be tossed into any recipe that calls for a bit of tangy sweetness.

Dosage recommendations include:

Fruit or herbal teas should be consumed in moderation.

You can also try substituting berries for blackcurrants in your yogurt or salad.

Black currants are considered safe to eat at recommended doses. However, the supplements and seed oils have been known to cause some side effects, such as:

  • soft stools
  • mild diarrhea
  • gas

Because it can slow blood clotting, blackcurrant supplements are not recommended for people with bleeding disorders or those about to have surgery.

Not enough is known about dried blackcurrant leaves to rate their safety. People who are pregnant or breastfeeding or chestfeeding should talk with a doctor before taking any supplements, including blackcurrant.

Black currants, also known as cassis, are tart-tasting fruits that have several potential health benefits.

Studies have shown that they may help to boost the immune system and reduce inflammation in the body.

Dosage recommendations include one glass of fruit juice per day and 80 g of fresh or frozen black currants a day. Fruit or herbal teas should be consumed in moderation.