Blackcurrants - A Superfood?

I'm not happy with labeling anything a 'superfood' because one of the keystones of good nutrition is a balanced diet. Even so, it would be foolish not to include those foods that are particularly rich in nutrients, and are sometimes called superfoods, in our diet.

Blackcurrants certainly qualify in this category. A 100g of blackcurrants contains a massive 302% of an adult's daily requirement of Vitamin C. It is rich in potassium, phosphorus, iron and Vitamin B5. This is why it was given to children in the UK during World War II when imported fruit, a valuable source of Vitamin C, was no longer available.

Blackcurrants also contain valuable trace minerals, phytochemicals, fatty acids and other micro-nutrients thought to be essential to fighting disease, cancer and infection.

Picture: A Defrosting Blackcurrant
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It seems that it is either impossible or extremely difficult to buy fresh blackcurrants in the USA. Apparently there are dried 'black currants' on sale in stores but these are not in fact blackcurrant, ie ribes nigrum, they are dried grapes and don't offer the same nutritional benefits.

It seems that the only way to get hold of fresh blackcurrants is to grow them yourself. Luckily they are not hard to grow and don't need a huge amount of space.

They grow in a temperate climate, they prefer a sunny spot with a moist, but not wet, soil. Before planting, you should dig in plenty of well rotted manure or compost.

If you only want enough for a small family, then two or three blackcurrant bushes should be enough and they should be planted about 3 feet apart. The new bush should be planted an inch or two deeper than it was when you bought it. Cut canes back to about 12 inches above the ground and water in. Do not expect too much fruit in the first year. They need to be well established first.

Blackcurrants produce fruit on canes grown the previous year so you should prune back the older canes to keep air flowing through the bush. This cuts down on the risk or disease and pests. Pruning should be done when the bush is dormant so early or late winter.