Facts about nutrition and health benefits of gooseberries

*Medical Advantages

Gooseberries are among the foods with the highest nutritional value and health benefits, according to research on berries.

* Reduces Heart Disease Risk

With 6.5 grammes of healthful fibre per cup, gooseberries are a fantastic source of this essential nutrient. A lower risk of heart disease is significantly linked to increased consumption of fibre, especially soluble fibre (often found in berries). Gooseberries include potassium and fibre, which together can lower the risk of cardiovascular disease and death. 3Gooseberries are stunning, juicy, and tart fruits. Gooseberries are more closely linked to currants than grapes, despite their similar appearance. If you've never tried gooseberries, you might be unsure if they're worth your time. Gooseberries are a very nutrient-dense food since they are packed with fibre and vitamins.

*Nutrition Information for Gooseberries

66 calories, 1.3g of protein, 15g of carbs, and 0.9g of fat are found in one cup (150g) of raw gooseberries. Manganese, vitamins A and C, and the mineral guckberries are all very good sources of these nutrients. According to the USDA, the following nutritional data.

•Calories: 66

•Fat: 0.9g

•Sodium: 1.5mg

•Carbohydrates: 15g

•Fiber: 6.5g

•Sugars: n/a

•Protein: 1.3g

•Vitamin C: 41.6mg

•Vitamin A: 22.5mcg

•Potassium: 297mg

•Vitamin B6: 0.1mg

•Folate: 9mcg

•Vitamin E: 0.6mg

*Carbs

15 grammes of carbohydrates and a substantial amount of fibre are included in one cup of raw gooseberries (6.5 grams). Gooseberries, like other berries, contain some naturally occurring sugar, however the USDA does not specify how much.

*Fats

Gooseberries, like many types of fresh fruit, have a very low fat content of less than 1 gramme per cup.

*Protein

Only 1.3 grammes of protein are present in one cup of gooseberries, making them a minor source of protein.

*Nutritional supplements

Gooseberries are low in calories, yet they are high in essential vitamins and minerals. At least half of the daily need for the anti-inflammatory vitamin C is found in one cup of raw gooseberries. 2

Both manganese and vitamin A are present in gooseberries. The vibrant hues in gooseberry skins provide cell-protecting antioxidants, just like those in other berries.

*May Reduce the Risk of Some Cancers

Numerous compounds with anticancer activity may be found in gooseberries.

4 For instance, the flavonoid quercetin, which is present in Indian gooseberries, promotes autophagy (programmed death of mutated cells).

Gooseberries contain a number of tannins, some of which have powerful antioxidant properties. These tannins include ellagic acid, gallic acid, and chebulagic acid. More study is required even if there is not yet enough proof for cancer prevention or therapy in human trials.

*Reduces the Chance of Type 2 Diabetes

Better glucose control may result from consuming foods that are naturally rich in magnesium, such as gooseberries.

5 Additionally, decreased potassium consumption is linked to increased fasting blood glucose (potassium is another element contained in gooseberries). 6

However, it's crucial to pay attention to your fruit servings if you have diabetes or pre-diabetes. The rate at which blood sugar increases can be slowed down by combining fruit with a meal of protein, such a few almonds.

*Guards Against Ulcers

Traditionally, naturopathic doctors have utilised gooseberries to reduce stomach acid.

7 The Ayurvedic usage of gooseberries to cure dyspepsia and better regulate stomach acid appears to be supported by contemporary research.

Gooseberry extract has been proven to be protective against ulcers brought on by heavy alcohol or aspirin usage in rat experiments.

8 Although additional research in humans is required, there is little risk associated with this potential gooseberry benefit.

*How to Get Ready

You'll need 6 cups of gooseberries, 1 1/2 cups of water, and 4 cups of sugar to create gooseberry jam. After cleaning the berries, bring water and them to a boil in a pot. Reduce the heat and simmer the berries for approximately 15 minutes, or until they are tender. To combine with the sugar, take 4 cups of the simmering gooseberries out. 7 to 9 minutes of boiling. 15

Gooseberries can be cooked down with fresh thyme, black pepper, chopped garlic, and a little vinegar to make a flavorful sauce. Fresh gooseberries go well with wholesome fats like nuts and walnuts. Although a little more difficult to locate, dried gooseberries are offered by several internet merchants. Add to the trail mix with the pumpkin seeds and almonds.

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