The superfood, rich in vitamin C and very little known, which acts as antioxidant

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Also known as black curious, the Casis (Your scientific name is Ribes nigrum) it’s a Forest Fruit similar to blueberryalthough darker and acidicand «with a even more complete and powerful nutritional profile «, Look at miracles sympson, nutritionist (MN 12067).

Originally from Europe, it is believed that His cultivation began around the last decades of the seventeenth century. Although it is especially valued in Francewhere it is used for the production of liquors and sweets, such as the famous Cassis Crèmeits popularity extends to other regions of Central and Eastern Europe, and north of Asia.

It has a long history like Medicinal plant for their multiple properties; Both the fruit itself, as well as its leaves, cortex and roots.

Its high content stands out especially in Vitamin C, Antioxidantsfiber and fatty acidscompounds that directly and indirectly impact on the immune system, inflammation, cardiovascular health and metabolism. “The nutrient cocktail present in Cassis makes it a superfood”Says Sol Candotti, a specialist in nutritional health.

Nutrients and benefits

“Casis is a great ally for health. It is one of the fruits with higher antioxidant contenteven surpassing blueberries and blackberries, ”says Candotti. “These substances neutralize free radicals in the body, thus reducing the risk of chronic diseases and promoting a healthy aging”, He adds.

Among the main benefits of consumption of this fruit are the following:

Casis is one of the fonts with the greatest concentration of Vitamin c: four times more than oranges and double the blueberries. «This vitamin is key to Collagen production, tissue repair and strengthening the immune system”Says Candotti.

Together with the Anthoclanins and flavonoidsantioxidants also present in high proportion in the fruit, this combination “stimulates the production of white blood cells, Improving the body response to infections, and reducing chronic inflammation, «says the expert in healthy nutrition.

Candotti also refers to the presence of polyphenols that, based on Recent studiesthey have a prebiotic effectfavoring the growth of «good» bacteria in the intestine, where the 70% of the immune system. «Maintaining a healthy microbiota is key to defense against pathogens,» he says.

Sympson explains that the case positively impacts metabolism, on the one hand, by the presence of flavonoidsthat they have a Antispasmodic effect in the gastrointestinal tract; and, on the other, for its content of fiberthat favors digestion and contributes to a healthy intestinal microbiota, improving the absorption of nutrients.

For its part, Candotti emphasizes the presence of gamma-linolenic acid (GLA)a type of omega-6 with anti -inflammatory effects that is not found either in blueberries or in the blackberries, and that it is key to the Fat metabolismin addition to being beneficial for skin health. «It can be especially useful for treating diseases such as colitis and metabolic disorders,» he adds.

The fiberin turn, hand in hand with polyphenols and Anthocyanins present in the casis, help regulate blood glucose to the Improve insulin sensitivity and Reduce sugar absorption in the intestinethe experts consulted mention.

In this sense, both recommend the consumption of casis in people with type 2 diabetes, always within a balanced diet.

Another of Casis’s widely studied benefits lies in its positive effect on the cardiovascular system and on eye health.

«Flavonoids play a role in the blood pressure regulation, favoring vasodilation and reducing arterial rigidity; Anthocyanins They improve blood circulation, stimulating nitric oxide production, a compound that relaxes blood vessels; and the whole of its antioxidants Reduces LDL cholesterol oxidationreducing the risk of atherosclerosis ”, Dilucida Candotti.

Regarding the benefits of fruit consumption for ocular health, Sympson details that the Anthocyanins They improve blood circulation in the retina and optical nerves, reducing visual fatigue and preventing diseases such as macular degeneration, glaucoma or loss of vision.

How to consume it to take advantage of its benefits

The best way to consume the case, says Sympson, is how it is in nature: fresh, whole and with shell, so that Keep the greatest amount of nutrients.

Because its flavor is intense and acidic, it may be interesting to combine it with sweeter foods: for example, add it to yogurt, or a dish of oatmeal; or even use it to crown a chocolate dessert.