Gooseberry Fruit Benefits and How to use Gooseberry

In this article, we will give information about the Gooseberry Fruit Benefits. Knowing the benefits of Gooseberry fruit, you will eat Gooseberry and here we will tell you about the side effects of Gooseberry apart from the benefits of Gooseberry, so read this article till the end for information about Gooseberry fruit.

Gooseberries are lovely, juicy, and tart berries. Gooseberries resemble grapes but are more closely related to currants. Gooseberries are abundant in fiber and vitamins, making them a great source of nutrition.

Gooseberry, also widely known as Amla in India provides ton of health benefits for your skin, hair and wellbeing. The formal name of this tart and healthful fruit is Polyanthus Emblica and is rich in nutrients.

This is utilized for a variety of uses, including the preparation of pickles, chutneys, and nutritious juice. In India, amla is used to create juice. This nutritious drink is high in vitamin C and other nutrients that give a variety of health benefits.

Gooseberry Fruit

Indian gooseberry or amla (Emblica officinalis or Phyllanthus emblica) is a highly sour, nutritious fruit of a tree that grows in India, the Middle East, and a few other Southeast Asian nations.

It is a member of the Euphorbiaceae family. This fruit ripens in the fall in the Indian subcontinent’s moist woods and hilly places; the tree is regarded sacred in India.

Gooseberry fruits are tiny, measuring around 0.1-0.2 ounces (3-6 gram) apiece. They are edible and can be green, orange, red, purple, yellow, white, or black in colour. Their tastes range from sour to sweet.

In India, the fruit is used in cooking, and most supplements on the market are made entirely of powdered, dried fruit, or fruit extracts. The whole plant including the fruit, leaves, and seeds is used in traditional Indian medicine.

Amla comes in a variety of forms, including powder, juice, oil, pills, and spice. Many people take amla tea and dried amla for its nutritional benefits.  It is a part of Triphala and chyawanprash, two ancient herbal Indian health remedies.

Amla is an antioxidant powerhouse, and ancient medicine advises eating it to prevent the growth of cancer cells. The fruit is pale green in hue and tastes bitter and fibrous. It can be ingested fresh, as juice, churna, sweets, pickles, or as supplements.

Gooseberry Nutrition Facts

Amla is low in calories and high in phenolic compounds such as flavonoids and anthocyanins, as well as a good source of vitamin C and A. Their health qualities are largely owing to their rich antioxidant content. The nutrition facts of gooseberries differ by nation, but here is what this healthful fruit has to offer in India.

A half-cup (Nutritional value per 100g) serving of amla berries contains:

  • Energy: 184 kJ (44 kcal)
  • Carbohydrates: 10.18 g
  • Dietary fiber: 4.3 g
  • Fat: 0.58 g
  • Protein: 0.88 g
  • Vitamin C: 27.7 mg
  • Vitamin E: 0.37 mg
  • Calcium: 25 mg
  • Magnesium: 10 mg
  • Manganese: 0.144 mg
  • Phosphorus: 27 mg
  • Potassium: 198 mg
  • Water: 87.87 g

Gooseberries are low in calories and fat while being high in nutrients. Vitamin B5 is need for the production of fatty acids, whereas vitamin B6, which is required for the proper functioning of many enzymes and cells in body.

Gooseberry Health benefits

Gooseberries include antioxidants and vitamins that have a variety of health advantages. Amla’s high vitamin C content aids the body’s recovery from disease. Amla berries also contain flavonols, which have been linked to health benefits such as better memory.

Indian gooseberry offers various potential benefits. Here are some further health benefits of amla:

1. Improves Immunity

Gooseberries have a potent combination of vitamins C and A, polyphenols, alkaloids, and flavonoids such as quercetin and kaempferol, making a natural immune booster. These nutrients not flush toxic pollutants from body, but aid in the battle against free radicals.

The anti-inflammatory chemicals are in amla aids in reduction of inflammation in the body, hence avoiding infections. It also has immune-boosting effects, making it a must-have winter fruit for fighting seasonal diseases. The antibacterial and astringent qualities of amla help to enhance immune system.

2. Lowers blood sugar

Gooseberry contains chromium, which is beneficial to diabetics. It activates isolated cells that generate insulin, lowering blood sugar in diabetics. They are high in antioxidants and Vitamin C, good choice for diabetics who wants healthy lifestyle. Amla are help to treat diabetes by keeping blood sugar levels stable.

They can impair insulin-producing cells in the pancreas, resulting in a blood sugar increase. The soluble fiber in amla berries dissolves fast in the body, slowing the rate at which sugar is absorbed. This can aid in lowering blood sugar increases. Amla berries improve blood glucose and cholesterol levels in persons with type 2 diabetes.

3. Helps with Eye Care

Amla berries are high in vitamin A, which is vital for eye health. Not only can vitamin A enhance eyesight, but it may also reduce the risk of age-related macular degeneration. The Gooseberry is also high in Vitamin A, which helps to prevent age-related macular degeneration.

The vitamin C content of amla promotes eye health by combating germs, which can help protect eyes from conjunctivitis and other illnesses. It reduces intraocular tension while improving nearsightedness and cataracts.

4. Benefits for Skin Care

Gooseberry contains antioxidants, anti-elastase, and anti-collagenase chemicals. It may aid to prevent the breakdown of collagen; the protein matrix produces hard but flexible skin and soft tissues. It contains vitamin C and other antioxidants; it is used in skin care products like lotions and serums.

They are advised for skin-beneficial effects. It is a natural blood purifier; it also helps to combat acne. Amla is the most effective anti-aging fruit. Amla contains Vitamin C and antioxidants, which help to reduce fine lines and wrinkles and provide beautiful skin.

Amla is a natural blood purifier, and drinking the juice or eating the fruit makes the skin glow from within. This luscious fruit also boosts collagen growth and keeps skin youthful.

5. Gooseberry Fruit Benefits for Hair Care

Gooseberries can benefit hair by making it appear smooth and silky. For decades, this has been used in India as a herbal therapy to prevent dandruff and dry hair.  Amla is used in several hair tonics because it promotes hair growth and pigment. It is an excellent cure for dandruff, hair loss, and grey hair.

Amla is known as a natural hair conditioner, and antibacterial properties serve to prevent and heal dry scalp, helping to get rid of dandruff. It can also help to keep hair from greying. It protects against hair loss and premature greying.

Gooseberry strengthens and improves hair growth, and traditional recipes using Indian gooseberry are used to enhance hair growth and pigment. It also works as a natural conditioner, leaving you with silky, gleaming locks.

How to Use Gooseberry

Gooseberries flavor ranges from acidic to sweet, reminiscent of slightly under ripe grapes. It can be found in pies, tarts, chutneys, compotes, jams, and cordials. Keep in mind that these foods contain sugar, and heating destroys many of the antioxidants and beneficial phytonutrients.

To perceive huge benefits in health, ingest Indian Gooseberry as fresh fruit, juice, or as a dried powder.

  • Fresh: Amla slices can be eaten raw with salt and spices, like in India, or with a spoonful of honey. The acidic flavor of amla is balanced with honey.
  • Dried: Dried amla fruit may be chewed on, but be warned that it may contain a lot of sugar. The candied pickle is known as amla murabba in India.
  • Powdered: Organic versions are available and can be combined with water, honey, or yoghurt to create a hair or face mask.
  • Juice: Taking amla juice diluted with water on an empty stomach in the morning helps maintain digestive system healthy and helps manage blood sugar levels.
  • Oil: This oil strengthens the hair, inhibits premature graying, and prevents hair loss.

Consult an Ayurvedic doctor before altering or stopping existing drugs with ayurvedic or herbal products. They will advise you on best form and dose to take.

Side effects of gooseberry

When consumed fresh, gooseberry is at its finest. Gooseberry supplements may cause a few adverse effects. Discuss any concerns you have with your doctor.

Gooseberry can interfere with blood coagulation. It possesses ant platelet effects, which can prevent blood clotting. People with blood diseases or who take blood thinners should carefully when eating gooseberry.

Before adding amla into daily routine, there are a few things to consider. If you already have a bleeding issue, it might raise your chance of getting it again.

Gooseberry can also help to lower blood sugar levels. People with Type 1 or Type 2 diabetes who are seeking to regulate their blood sugar levels should take caution.

Note: If you do have any negative effects, get quick medical attention from the doctors who prescribed to you. They will be best guide in providing you with early treatment.

Also more: Fig Fruit Benefits


Gooseberries are a great, nutritious fruit to include in diet as a snack or tasty addition to meals. They are a healthy fruit high in vitamins, minerals, and antioxidants. They are low in calories and high in fiber, which aids with weight management.

Gooseberries are high in vitamins, minerals, and antioxidants and are low in calories. Despite the fact, several of the minerals found in these berries have been linked to significant health benefits.

The active compounds in gooseberries and believed that they may help with cancer, cognitive function, and diabetes. Indian gooseberry has long been used to promote healthy skin and hair.

Consume it in moderate quantities, no more than 1-2 Indian gooseberries each day. Moderation is always beneficial. However, before utilizing herbal medicines, a person should consult with a health practitioner especially if they have a medical issue.