Indian gooseberries are used widely as a fruit for consumption as well as for culinary uses. They possess numerous properties that are beneficial to health including antiaging, anticancer, anti-diabetic and anti-inflammatory properties.
Goosberries are part of Indian cuisines and the ancestral memories of every Indians as a sweet and bitter fruit. It is known for its nutritious potential since antiquity. Gooseberries are linked to in Indian history as a fruit which is revered in ancient texts like Charaka Samhita (800 BCE) and Sushruta Samhita (600 BCE). It is referred as a supreme rejuvenating herb for hair, skin, and overall vitality in ancient texts.
Indian gooseberry is commonly known as Amla. Its scientific name is Phyllanthus emblica and belongs to Euphorbiaceae family.
The gooseberry tree commonly grows to a height of 1–8 metres. The tree may grow with abundant light green leaves and greenish yellow flowers. The fruit is nearly spherical, light greenish–yello. It may be smooth and hard on appearance, with six vertical stripes or furrows. The fruit is up to 26 millimetres in diameter.
Nutritional facts
Indian gooseberry is a rich source of vitamin C and full of various other types of antioxidants as well.
Gooseberries are used widely as a fruit for consumption as well as for culinary uses. They possess numerous properties that are beneficial to health including antiaging, anticancer, anti-diabetic and anti-inflammatory properties.
Generally, gooseberries are low in calories and fat and thus safe to include as part of diet for obese people also. It contains carbohydrates [70 g/100 g dry weight] and fibers[7.2–16.5 g/100 g DW].
Indian gooseberries are abundant source of antioxidants such as phenolic compounds, flavonoids and vitamin C.
They contain minerals iron, calcium and phosphorous. Many studies show the presence of ellagitannins, which includes chebulinic acid, chebulagic acid, corilagin, emblicanin A and B, geraniin, isocorilagin, pedunculagin, phyllanemblinins A–F, and punigluconin in gooseberries.
Health benefits of Indian gooseberries
• Anti-ageing properties
Vitamin C an effective antioxidant as well as collagen improving agent is abundant in gooseberries. It helps to prevent wrinkles on skin and helps to maintain the tone and strength of skin.
• Antioxidant properties
Polyphenol and vitamin C antioxidants of gooseberries help in free radical scavenging and thus prevent the threat of serious morbidities to vital organs.
• improves digestive health &immunity
The antioxidants such as gallic acid, ascorbic acid and phenolic compounds of gooseberries boost the body’s immune system as well as digestive processes.
•Protects heart and cardiovascular system
Owing to the anti- cholesterol and antiatherogenic properties gooseberries boost cardiovascular system health in human body. It helps to prevent heart attacks and stroke preventing clot formation within blood vessels.
•Protects nervous system
The polyphenols of gooseberry have antioxidative potential and neuro protective properties.
• Lowers blood sugar
The antioxidant compounds in gooseberries help to reduce blood sugar level.
• Improves hair health
Vitamin C and antioxidants of gooseberries boost hair growth and imparts strength to hair strands.
•Anticancer potential
The polyphenols prevent oxidative stress to cells of human body. They also produce pro-inflammatory chemicals, prevent DNA damage, and increase apoptosis or cell death of worn out and abnormal cells. This apoptosis process is crucial in preventing morbid as well as normal cell growth uncontrollably in cancer. Therefore, eating gooseberries are very beneficial in mitigating the cancer risks.
Research updates about Indian gooseberry
• Experimental studies indicate that gooseberry and some of its phytochemicals such as gallic acid, ellagic acid, pyrogallol, some norsesquiterpenoids, corilagin, geraniin, elaeocarpusin, and prodelphinidins B1 and B2 also possess anticancer effects.
It helps free radical scavenging, antioxidant, anti-inflammatory activities which reduce cancer risks in the population.
• According to a study at human level, a 500 mg gooseberry extract intake (twice a day) for three months reduced the highly sensitive C-reactive protein (CRP), total cholesterol, and LDL levels in Class I obese subjects. This may have a cardioprotective effect reducing heart attacks and other diseases.
• As per data from yet another study ellagic acid and ascorbic acid could reduce the activity of key enzymes involved in glucose digestion and therefore possess antidiabetic properties.
•polyphenols have been indicated to protect gastrointestinal organs. Gooseberries have the potential for inhibition of clarithromycin-resistant Helicobacter pylori strains in vitro, since this microorganism is a known cause of gastric ulcers
How to include gooseberry include gooseberries in your daily foods?
It is an edible fruit as such. However, to make it more palatable it can be used for making various types of:
• Jellies
• Salad ingredient
• Wine
• dessert
• Jams
Safety &caution
No adverse side effects have been reported if gooseberries are consumed in adequate amounts. Excessive usage may affect lowering the blood sugar in patients who are already under diabetic medications.
Gooseberries are good source of vitamin C. excessive intake is not recommended as vitamin C is an important micronutrient helping metabolism. Consume only one gooseberry per day.
written by dr sanjana p
References
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