Health Benefits of Gooseberries
“Gooseberry” covers two quite different fruits. European gooseberries are tart, translucent green or red berries that grow on bushes, and provide vitamin C, fibre and antioxidants. Indian gooseberries (amla) grow on a tree and are one of the richest natural sources of vitamin C, with around ten times as much as an orange, gram for gram. (You may have read “twenty times”; that overstates it, but amla is still remarkable.)
Wellness
Immune health Both types provide vitamin C, which supports normal immune function, and amla is exceptionally rich.
Antioxidants Gooseberries contain polyphenols and anthocyanins (in red varieties) that help protect your cells from oxidative stress.
Digestive health Gooseberries are high in fibre, around 6 grams per cup of European gooseberries, which supports regular digestion.
Heart health Fibre and potassium support healthy cholesterol and blood pressure, and early studies on amla suggest it may help with cholesterol.
Blood sugar Their fibre and low sugar content give gooseberries a gentle effect on blood sugar.
Beauty
Collagen support Vitamin C helps your body make collagen for firm, healthy skin. Amla is also a traditional ingredient in Indian hair oils.
Weight management
A cup of European gooseberries has only around 280 kJ (66 calories) and lots of fibre, so they are filling and refreshing.
Cooking with gooseberries
These berries can be eaten in the raw, dried, cooked and juiced, gooseberry kombucha, why not?
Add to your favorite winter fruit as a crumble with quince, pear, apple, etc
Gooseberries can be poached for several minutes in rapadura sugar and lemon zest and then whisked together with red wine, chicken stock, honey and herbs for a deeply colored, and flavored, sauce to spoon over a duck breast or pork loin
You can also make a delightful gooseberry and ginger cheesecake with a toasted oat & coconut base or a sublime gooseberry and elderflower sorbet.
Interesting fact: the amla tree, which bears Indian gooseberries, is considered sacred in India.
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
