These are small, sour fruits loaded with nutritional values; they have gradually entered the limelight in the recent past. But why do these berries deserve such attention? Now that we know a bit about the gooseberries, it’s time to learn what it has under its hat in terms of health benefits.
Table of Content:
- What is a Gooseberry?
- Indian Gooseberry Benefits
- Gooseberry Nutritional Value
- Types of Gooseberry
- Gooseberry Recipes
- 10 Amazing Health Benefits of Gooseberries
- Incorporating Gooseberries into Your Diet
What is a Gooseberry?
Surely you must know what a gooseberry is, but if you do not that is completely understandable. Gooseberries are small, round berries in the group of plants known as Ribes. It exists in different colors such as green, red, yellow and purple. Berries are of extraordinary flavor – with a subtle sweetness and a hint of sharpness that puts these berries in high demand in culinary as well as medicinal usage.
Fun fact: And so you might be surprised to learn that while the name of these fruits suggest geese, gooseberries have nothing to do with the water fouled at all. It is thought that the name originated from the French word’ groseille’ or the Dutch word for raspberry; kruisbes.
Indian Gooseberry Benefits:
Therefore, the gooseberries have many varieties but the Indian gooseberry or amla is unique from the rest of them. The benefits that are associated with the use of Indian gooseberry have always been embraced in the Ayurvedic medicinal procedures for several centuries.
Here are some key benefits of Indian gooseberries:
- Boosts Immunity: Due to the presence of a lot of vitamin C in Amla, it can greatly improve your immune system most especially.
- Improves Digestion: Crude fiber of Indian gooseberries finds its application in the digestive system and therefore they are used to cure constipation.
- Enhances Heart Health: It is good for the heart as it may help in the elimination of the bad cholesterol levels in our systems and strengthen the heart.
- Promotes Hair Health: Thus it is applied in hair care products because it may help to strengthen the hair roots.
- Supports Liver Function: Thus the benefits of the antioxidants found in the Indian gooseberries are quite vital to the liver since oxidation is prevented.
Gooseberry Nutritional Value:
- Calories: 44
- Protein: 0.9g
- Fat: 0.6g
- Carbohydrates: 10g
- Fiber: 4.3g
- Vitamin C: 27.7mg (46% of Daily Value)
- Vitamin A: 290 IU
- Potassium: 198 mg
However, the spotlight goes to Vitamin C Otherwise known as ascorbic acid, gooseberries contain more natural Vitamin C than oranges.
Types of Gooseberry:
There are several types of gooseberry available, each with its unique characteristics:
- European Gooseberry (Ribes uva-crispa): These are relatively bigger and much more in number in Europe and North America.
- Indian Gooseberry (Phyllanthus emblica): It is also known as Amla and this language originated from India and south SE
- Cape Gooseberry (Physalis peruviana): This is not a true gooseberry though it bears all the features that a gooseberry possesses hence the name.
- Chinese Gooseberry (Actinidia deliciosa): You may possibly know this as kiwifruit!
- Otaheite Gooseberry (Phyllanthus acidus): Originating from Madagascar it is preferred in tropical countries.
They come in different types and each type has a different taste and nutritional value thus one should try all the types.
Gooseberry Recipes:
Having introduced you the health benefits of gooseberries, it is time to present several yummy recipes containing this miraculous fruit:
- Gooseberry Jam:One way named as an all year round method of consuming gooseberries.
- Gooseberry Fool: A conventional type of dish that is often served in the evening with the English cuisine that is at the same time moist and cool.
- Amla Juice: This is how Indian gooseberries can be taken in order to get all the benefits which it has been known to have.
- Gooseberry Pie: An acidic and a sweet dish that is packed suitable for summer time.
- Gooseberry Chutney: A tasty paste, which should not be eaten alone; it is best to have it with cheese and crackers.
However, as is the case with nearly all fruits and vegetables, the vitamins in gooseberries decrease when the gooseberries are boiled or cooked, and therefore, it is recommended that in addition to cooked gooseberries, raw gooseberries be taken as well.
10 Amazing Health Benefits of Gooseberries:
Now, let’s dive into the top 10 health benefits of incorporating gooseberries into your diet:
- Boosts Immune System:
- Improves Skin Health:
- Aids in Weight Management:
- Supports Eye Health:
- Regulated Blood Sugar:
- Enhanced Brain Function:
- Promotes Heart Health:
- Supports Liver Function:
- Strengthens Bones:
- Boosts Energy:
Many vitamins can be found in gooseberries but among the more familiar vitamins is vitamin C, therefore by consuming gooseberries the immune system of a human being is boosted.
Gooseberries has antioxidants working for the skin against some of the aging effects like wrinkles and gives a glowing skin appearance.
This fruit is very rich in fiber and is very low in fat; thus, whenever you take gooseberries, you will not feel hungry again soon.
Several of the gooseberry components which may work as antioxidants shall assist in preventing macular degeneration.
They noted that the fiber content shown in gooseberries have the potentiality to slow down the speed of absorption of sugar in blood; this would make this fruit very useful to be taken by diabetic patients.
Gooseberries are also packed with antioxidants and these are great at protecting brain cell from free radicals which are damaging agents.
Daily intake may result in improved high density lipids and therefore decrease the effects of heart disease.
Gooseberries on the other hand is believed to have the ability to cleanse the liver as well as supporting the proper functioning of the liver.
Calcium and Vitamin D that is found in gooseberries helps in increase in bone density.
Some of the nutrients present in gooseberries include iron hence consuming the fruit will assist in the prevention of anemia and a boost in energy.
Incorporating Gooseberries into Your Diet:
So now that you know the benefits associated with being used to gooseberries it is about time that you included it to your diet plan:
- Add fresh gooseberries to your morning cereal or yogurt
- Blend them into smoothies for a vitamin C boost
- The dried gooseberries could be used while preparing trails or in snacks that include salads.
- Prepare a gooseberry compote for consuming it with desserts and or cheese.
- Drink Amla juice as part of your morning routine
Remember, moderation is key. Gooseberries are really beneficial for the skin, hair, and bones. But they are very sour, and if one gulps down a lot of them, it can lead to stomach upsets.
With potential effects on the immune system to the overall health of the skin, gooseberries are versatile in their nutritious output. Whatever type of Indian Amla or European Amla or any other type, which you may wish to prefer, inclusion of these tasty berries in the diet is beneficial for health.
Well, if you never tried gooseberries, maybe it is about time to do so?
For more such interesting blogs, Visit EuroKids
