6 Incredible Health Benefits of Gooseberry

Updated on February 15th, 2020
gooseberry benefits

Finding a fruit as rich in Vitamin C as the gooseberry would be a tough task. This wondrous fruit is a powerhouse of Vitamin C and as a result, help boost the immune system, slows down aging, treats throat infection, reduces blood sugar and improves heart health. These are only some of the many gooseberry benefits. It also does wonders to skin and hair when applied externally.

What is a Gooseberry?

Indian gooseberry, also known as Amla(1) is an exceptionally sour yet nutritious fruit that originated from India, Southeast Asia, and the Middle East. It is rich in antioxidants and gets used in Ayurvedic medicines. Gooseberry especially benefits the skin and hair and also boosts the overall immunity of the body.

Nutritional Facts

Per 100 grams of serving:

Calories 44
Total fat  0.6 gram
Sodium 1 milligram
Carbohydrates 10 gram
Dietary Fiber 4.3 grams
Protein 0.9 gram
Vitamin A 6%
Vitamin C 46%
Calcium 2%
Iron 2%

Values based on a 2000 calorie diet

How Gooseberry Benefits For Health

1. Strengthens Immunity

gooseberry benefits for strengthens immunity

Gooseberries are a naturally occurring immune booster since they are abundant in vitamin C, vitamin A, polyphenols, flavonoids (like kaempferol and quercetin) as well as alkaloids. In line with a research paper published in International Journal of Pharmaceutics, gooseberry has anti-inflammatory as well as anti-bacterial properties.

Gooseberries occur naturally in different colors like yellow gooseberry, red gooseberry, and green gooseberry. However, don’t get confused between a gooseberry and star gooseberry although closely related yet both have different benefits. The gooseberry juice increases white blood cells count in our body that plays a vital role in the strengthening of our immune system.

[Read: Best Tips To Boost Immune System ]

2. Regulates Diabetes

gooseberry for regulates diabetes

Consumption of gooseberry benefits the body by regulating Diabetes. It is because gooseberries are rich in Chromium. Chromium stimulates insulin secretion which in turn decreases blood sugar of diabetic patients. When blood sugar gets reduced the cells, consume glucose for their functional energy.

It results in healthy metabolism. Chromium also does enhance the functionality of beta-blockers, which reduces the range of LDL also known as bad cholesterol resulting in the better functioning of the heart. Studies were done on Diabetes type 2 patients revealed that gooseberries do possess lipid-lowering as well as anti-hyperglycemic properties.

[Read: Natural Tips to Treat Diabetes  ]

3. Helps in Digestion

Like most of the fruits, gooseberry is also rich in fiber thereby making it digestive friendly. This property makes gooseberry very efficient in treating many severe gastrointestinal disorders especially colorectal cancer. The fiber present in gooseberry helps in stimulating secretion of digestive juices and gastric juices so that the food gets digested efficiently and nutrients are being absorbed most optimally.

4. Benefits for Hair

gooseberry benefits hair

Gooseberry oil also known as amla berry is used as a significant component in most of the hair oils because it increases hair growth as well as hair pigmentation. Some people especially use Amla berry hair oil to have a more concentrated gooseberry benefit.

Amla makes the roots of hair strong, improves luster and retains natural color of the hair. Amla is particularly famous in India because it is believed to reduce hair loss resulting in baldness. This quality of Amla gets attributed to the presence of carotene.

5. Eye Care

gooseberry for eye care

The gooseberry juice is an abundant source of vitamin A, and when taken along with honey the mixture improves eyesight. It assists in enhancing near-sightedness as well as cataract. The gooseberry benefit behind improving eyesight is the presence of carotene which has a prominent advantage on vision pertaining conditions.

6. Treats Cancer

Studies have shown the gooseberry extract’s cytotoxic property against ovarian as well as cervical malign cells. The researchers of The Departments of Oncology and Experimental Medicine of McGill University have concluded that gooseberry extracts have super strong cancer repressive characteristics against several types of cancers.

A research paper published in European Journal of Cancer Prevention reads that the gooseberry fruit is abundant in polyphenols, tannins, and flavonoids that make it a first natural cure in various types of cancers and diabetes.

[Read: Natural Tips To Treat Cancer ]

How to use Gooseberry?

Keeping in view a large number of gooseberry benefits, it is a must to include this superfood in your diet.

  • Since gooseberry tastes like sour grapes when consumed raw, they are usually not eaten as it is. Gooseberry jam is an excellent way to include gooseberry in your diet. Since gooseberry gets cooked in sugar and lemon juice, which to a great extent reduces its sourness. It tastes best with toasts and pancakes.
  • Gooseberry powder can be used to prepare hair and face masks which are excellent for boosting hair growth and exfoliating the skin and giving it a vibrant glow.
  • Gooseberry juice is a robust natural concoction that can combat a vast array of health issues.

The outstanding gooseberry wine is among the functional fermented foods with many health benefits.


Many delectable food items can be prepared from gooseberries and can provide gooseberry benefits in your diet. One among them is gooseberry pie.

Gooseberry Pie Recipe


  • Fresh gooseberries- 4 cups
  • Sugar- ¾ cup
  • All-purpose flour- ¼ cup
  • Butter- 1 tablespoon
  • A pinch of salt
  • Pre-made pie crust

Preheat oven at 375 Degrees

  • Remove the stem and wash the fruit
  • Mix flour, sugar, and salt
  • Add this mixture to the berries and coat them properly
  • Line the pie plate with the pastry dough
  • Fill in the mixture and add butter on top
  • Adjust the top crust, seal the edges and cover them with a foil
  • Bake for 20 minutes, remove the foil and again bake for 25 more minutes
  • The sides will be golden by now
  • Let it cool on a wire rack

Side Effects

Gooseberry benefits are enormous if consumed in moderation. But like every other thing, it also has some cons along with all the pros. This small wonder berry, if taken in excess and without understanding its properties can impact the body negatively.

Some of its side effects are listed here:

  • Low Blood Pressure
  • Hyperacidity
  • Not safe for people with diabetes
  • May cause diarrhea or constipation
  • Dryness on scalp
  • Might cause discomfort during pregnancy

Bottom Line

Amla or gooseberry has a lot of benefits for our entire body. This superfood is an elixir of life in the most real sense. It is also a favorite among the health-conscious people. But gooseberry benefits can only be enjoyed if you understand its properties before consuming it and include it in your diet in moderation. Thus it is vital to know your food and then enjoy its goodness.

Frequently Asked Questions

1. Can We Eat Gooseberry in Empty Stomach?

Although gooseberry is recommended to be eaten on an empty stomach to remove toxins, yet it can cause acidity.

2. How Many Amla Should Be Eaten in a Day?

It is recommended to eat one amla a day or 10 ml amla juice or 4gms in powder form.

3. Can You Eat Gooseberries Raw?

You can eat gooseberries raw, but most people do not prefer that due to its sour taste. Yellow or red dessert gooseberries are sweeter and can be consumed raw.

4. What Do Gooseberries Taste Like?

Raw gooseberry tastes like sour grapes.

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