Health benefits of gooseberries

What Are the Health Benefits of Gooseberries?

Written by Michelle Kerns; Updated December 12, 2018
What Are the Health Benefits of Gooseberries?
Gooseberries are tart berries commonly used in fruit desserts or served in cooked sauces for rich meat like roast duck. They are low in calories, fat- and cholesterol-free and a good source of essential nutrients including vitamin C, vitamin A, manganese and dietary fiber. According to the United States Department of Agriculture's Nutrient Data Laboratory, canned gooseberries are similar in nutrition to raw gooseberries. Since the raw berries are only available for a short time during the summer, canned gooseberries are a good substitute.

Vitamin C

A 1-cup serving of fresh, raw gooseberries contains 42 milligrams of vitamin C. This amount supplies 55 percent of the recommended daily allowance of vitamin C for an adult woman, and 46 percent of the RDA for a man. Vitamin C is an antioxidant that can prevent free radical compounds from damaging DNA and cellular tissue. It is also needed for collagen synthesis and to help maintain strong teeth and bones. A diet that includes plenty of vitamin C may lower your risk of hypertension, heart disease, cancer and osteoarthritis. To get the most vitamin C out of fresh gooseberries, store the fruit in a cool, dark place and use the berries within three to four days.

Dietary Fiber

Gooseberries contain 6 grams of dietary fiber in each cup of the fresh fruit, or about 26 percent of the amount of fiber that healthy adults should consume each day. Berries like gooseberries are a good source of both soluble and insoluble fiber. Soluble fiber intake is linked to a decreased risk of diabetes and high blood cholesterol, while insoluble fiber can regulate your bowel movements and may help prevent digestive problems like hemorrhoids and colon cancer.

Manganese

Adult women need 1.8 milligrams of manganese each day, while men require 2.3 milligrams to fulfill their daily requirement. Fresh gooseberries have 0.2 milligrams of manganese per cup, supplying 12 percent of the RDA for women and 9 percent for men. The body needs manganese to promote calcium absorption, to aid with energy metabolism and blood sugar regulation and to trigger the function of the antioxidant enzyme superoxide dismutase, or SOD. If your diet lacks adequate manganese, you may be more likely to develop diabetes, osteoporosis or arthritis. Women who don't get enough of the mineral may experience severe premenstrual syndrome symptoms.

Vitamin A

Each 1-cup serving of fresh gooseberries has 435 International Units of vitamin A, or 18 percent of a woman's daily vitamin A requirement and 14 percent of a man's. In gooseberries, vitamin A is in the carotenoid compound form. Carotenoids are antioxidants that may prevent heart disease, diabetes and neurodegenerative disorders like Alzheimer's disease. The vitamin A in gooseberries also contributes to eye health, helps regulate genes and stimulates red blood cell production. A diet high in vitamin A may lessen your risk of infections and eye problems like age-related macular degeneration.

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