Red currants are small, bright red and glossy round fruits that bear a resemblance to grapes. These sweet, juicy berries are commonly used in jams, sauces and various baked goods, or are simply eaten by hand as a snack.  As ingredients they are used in variety of dishes, red currants are as nutritious as they are versatile, fat-free, low-calorie and packed with vitamin C. Akin to gooseberries, red currants come equipped with a plenitude of vitamins and minerals. Know more below.

1. Promotes Skin Health

All berries including red currants are packed with nutrients that are particularly beneficial for skin. Red currants in particular are rich in B vitamins and Vitamin C. Vitamin C is a powerful antioxidant that fights and even reverses free radical damage in skin cells. These vitamins also help with skin cell regeneration and promote healing from harmful UV ray damage. This makes red currants a great food to add to your skin care diet.

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2. Excellent for Red Blood Cells

Red currants are rich in iron, which is popularly known to be essential for the formation of red blood cells. Red blood cells constitute 40 - 45% of the total composition of blood. Red blood cells are highly important as they carry out the work of transporting blood and other nutrients to various cells and organs in the body. Lack of iron can have many consequences, which can be avoided by taking iron rich foods, including fruits like red currants.

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3. Boosts Immune System

Red currants are rich in vitamin C, which strengthens the immune system, nourishing it to prevent the body from succumbing to viral and bacterial attacks. It prevents not only common colds, but also gives the body the ability to fight against the formation of certain kinds of cancers. Vitamin C also plays an antioxidant role in the respiratory tract, thus proving to be a source of relief for asthmatics. The vitamin C contained in red currants also contains antihistamine properties, which prevent and reduce the effect of allergies.

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4. Prevents Constipation

Packed into these little red berries is a fairly large dose of fiber content. Fiber is an essential part of a balanced diet that promotes regular bowel movements by soaking up water in the lower digestive tract and physically cleaning and pushing out waste. It bulks up the colon and triggers bowel movements. Fiber prevents constipation, which is rampant in today's society because of junk food that is refined and virtually fiber free.

Constipation can lead to serious complications, click here to know more.

5. Heart Healthy

The potassium level in red currants is a heart-healthy mineral that plays an important role in cardiovascular health. It also helps prevent hypertension and lowers blood pressure. Potassium is also great for other body organs including the kidney and is known to reduce the risk of strokes as well.

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6. Rich in Antioxidants

Free radicals are renegade cells that break down healthy cells in the body and are responsible for raising the risk of heart disease, cancer and other chronic conditions. Antioxidants fight free radicals in the body. Many fruits with a red pigment, such as currants, contain an antioxidant carotenoid known as lycopene, which has links to a reduction in heart disease and cancer risk, especially prostate cancer. Mix red currants, blueberries and blackberries together in a bowl with yogurt for an antioxidant-packed snack or dessert.

Green tea is very rich in antioxidants, click here to know more.

7. Low on Calories, Fat and Cholesterol

Red currants are a healthy choice for calorie, fat and cholesterol conscious people as a cup of these (approximately 56-g) contains only 30 calories in addition to the benefit that they are fat and cholesterol free.

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Red currants are small in size but contain a lot of nutrients and adding these to your diet plan will give you a boost of nutrient density so do add them to your breakfast cereal or much on them for healthy snacking.