Introduction:
Gooseberries are ripe green, juicy berries. They have a sweet and sour taste and look in fact twice as big as grapefruits. In fact, they are closely related to their cousin members, the super healthy antioxidant-filled currant fruits. These fruits too are popular for their rich antioxidant potential. In Asian and European cuisines and culinary culture, gooseberry is extensively used in significant recipes.
What Is the Nutritional Content of Gooseberry?
One cup, which is approximately equal to 150 grams of raw gooseberries is rich in calories, protein, carbohydrates, and fat. Gooseberries are also good sources of vitamins A , C, and rich in manganese. The following nutrition information is enlisted by the USDA for 150 grams (0.33 ounces) or one cup serving of gooseberries :
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Protein: 0.01 ounces.
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Vitamin C: 0.0002 ounces.
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Vitamin A: 0.0002 ounces.
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Potassium: 0.006 ounces.
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Vitamin B6: 0.0001 ounces.
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Folate: 0.0001 ounces.
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Vitamin E: 0.00001 ounces.
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Fat: 0.0019 ounces.
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Sodium: 0.00003 ounces.
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Carbohydrates: 0.033 ounces.
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Total Calories: 66 Kilocalories.
Most varieties of fresh fruit are usually low in protein and fat. However, they are rich in fiber. Gooseberries are similarly low in both protein and fat, with less than 1.3 grams (0.001 ounces) of protein and 0.9 grams (0.0019 ounces) of fat per cup respectively. This makes it an ideal fruit option for low-fat global diet patterns. The added benefit is that it can be included in all healthy diets as it's extremely low in calories and satiated with plenty of important multivitamins and minerals. A one-cup serving of raw gooseberries is known to serve at least half of the inflammation-fighting vitamin C that is much needed for immune system daily (almost the whole vitamin C one would need about in an entire day from a dietary source).
What Are the Health Benefits?
The health benefits of gooseberries are:
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Rich in Fiber Content: As mentioned earlier, like other healthy fruits, they are filled with excellent fiber. This type of fiber intake derived from gooseberry is the particularly soluble fiber which is a characteristic feature typically found in most berries. This fiber is heart-healthy cardioprotective and is known to be associated with a reduced risk of developing heart disease. Fiber, along with the potassium content present in gooseberries is deemed the ideal combination according to dieticians or nutritionists for preventing cardiovascular morbidity and mortality.
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Anticancer Effect: Gooseberries also comprise several phytochemicals exerting a possible anticancer effect according to current nutrition research. The antioxidant compound is known as quercetin which is a particular type of flavonoid found in Indian gooseberries. This induces a process called autophagy or the programmed death of mutated cells that is responsible for this anticancer effect.
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Promotes Good Glycemic Index: Because these fruits are naturally high in magnesium content, they are known to promote better glucose uptake and increased insulin sensitivity enhancing good glycemic control.
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Relieves Gastric Distress: Gooseberries are widely used as a part and parcel of naturopathic medicine by physicians to relieve gastric distress caused due to acidity or excess acid secretion in the stomach. Recent research studies have shed light on the promising impact of gooseberry extracts in balancing the acid secretion in the stomach and in the treatment of gastrointestinal dyspepsia. In rat models, the gooseberry extract is known to be additionally protective against the formation of ulcers that are caused due to excessive alcohol or aspirin use. This can be beneficial for chronic alcoholics or regular aspirin takers. Hence this aspect would hold promising potential for gastrointestinal protectivity in human beings in the near future.
What Are the Allergic Reactions?
Gooseberries are not considered a common allergens. However, it is definitely possible to develop any kind of allergies as these berries are too susceptible to individuals with berry allergies. Reactions would possibly occur immediately after coming into contact with the offending food or even perhaps several hours later after consuming the berries. The possible allergy symptoms post-consumption of gooseberry are, stuffy nose, hives, vomiting, diarrhea, or wheezing. One should immediately contact an allergist or see their physician for a full-fledged evaluation.
The high fiber content in gooseberry fruits can take a little while to adjust to individuals who do not usually consume a lot of fiber. This means that one needs to Increase the consumption of fibrous food intake gradually while drinking plenty of water. This will allow the digestive system to eventually adjust to the high fiber content in fruits like gooseberry or other fibrous vegetables while avoiding side effects or adverse effects like gas, flatulence, and bloating.
What Is the Storage Method?
Gooseberries either come in green, yellow, or reddish-purple-colored varieties that vary across the globe. Based on the common cultivars, they would either be American or European or a mix of both. It is important to note, that most of the commercially available gooseberry products usually contain added sugar. The amount of sugar is almost 12 grams or 0.026 ounces of sugar per tablespoon of gooseberry.
It is ideal to store fresh gooseberries after purchasing them immediately in the refrigerator for one to two weeks. Try to consume them within this period or one can try freezing them for a longer duration.
when gooseberries are frozen, one can transfer them to resealable plastic bags where they can be stored easily for up to two years. One can remove the stems of the gooseberry and then wash them or dry them well before cooking or using them.
How to Consume It?
One can simply add gooseberries to any recipes that require them to be cooked. They can be used for preparing pie fillings, jams, and sauces. Gooseberry jam is a popular global delicacy for which one needs usually around six cups of gooseberries, one and a half cups of water, and four cups of sugar. All these are boiled in a saucepan with water. One can turn down the heat and keep simmering it for about 15 minutes until the berries turn completely soft. One can then remove around four cups of simmered gooseberries to mix with the sugar and further boil them for seven to nine minutes for the jam to be completely cooked.
For a gooseberry savory sauce which is quite popular over the internet, one can try cooking it with fresh thyme, black pepper, and minced garlic or can use a splash of vinegar to this mix.
One can consume fresh gooseberries or gooseberry recipes along with heart-healthy fats like nuts and seeds or add them to a trail mix with almonds and pumpkin seeds.
Conclusion:
Gooseberries are considered fibrous food. They are loaded with vitamins. These are some of the most preferred and highly nutritious fruit choices for diabetic patients. Also, they have cardioprotective, immune boosting, and anti-inflammatory functions due to the presence of vitamin C. Hence, it is among the list of commonly recommended fruits by health experts.
