Indian Gooseberry Nutrition Facts
Page Medically Reviewed and Edited by Cyrus Khambatta, PhD
There’s a good chance you don’t know EVERYTHING about how this tiny green fruit could dramatically improve your health.
I am not talking about in a month or two…I am talking about overnight.
That’s right; you could see benefits from using Indian Gooseberry as quickly as overnight.
If you don’t know all the stats regarding this superfoood, and you’re choosing not to use Indian gooseberry, then there’s a good chance you’re leaving awesome, even life-changing benefits on the table.
The Story Behind Indian Gooseberry
Indian gooseberry, also known as Amla in India and Amalaki in Sanskrit, are powerful berries that may drastically change the scope of your health.
Packed full of nutrition, these tiny berries have been shown to reduce the risk for diabetes, cancer, and heart disease.
Although grown in India, the Middle East, and other parts of Asia, you may be able to find fresh or even frozen Indian gooseberries in select markets in the US.
It’s hard to imagine that these tiny berries (the size of a small grape) could hold such power for improving your health…
But it can!
Packed full of flavones and anthocyanins, these berries may slow down the aging process, prevent cancer, lower heart disease risk, and could even reduce the impacts of diabetes.
The main driving force behind Indian gooseberry, and something that gives it a very bitter or sour taste, is the high concentration of vitamin C,
You would be hard-pressed to find a food that contains more vitamin C than the Indian gooseberry. In fact, Indian gooseberries contain 20 times the vitamin C compared to oranges.
And, unlike other foods, you retain all the vitamin C in Indian gooseberries even when they are cooked!
It’s also low in calories. Like most berries, Indian gooseberries contain a fraction of the calories you would normally find in food.
In just 100 grams of Indian gooseberries, you may only get 44 to 70 calories!
Also, like most berries, they are loaded with fiber, which makes it a very rich food for keeping you regular.
But here’s the secret to really improving your health:
Indian gooseberries also contain:
• Vitamin A
• Superoxide dismutase
• Omega-3 fatty acids
• Pantothenic acid
• Vitamin B5
• Ellagic acid
• ….and so much more
That’s why it’s recommended that you include more Indian gooseberry in your diet.
Indian gooseberries are considered to be the “king” of whole food antioxidants.
This isn’t surprising to hear, since Indian gooseberry contains an ORAC value that is over 260,000 units.
Simply put, Indian gooseberries may increase your antioxidants capacity, which could add benefits (lower inflammation and reduced risk for free radical damage) to your health.
And even though they are low in calories, contain vitamin A and E, and other helpful compounds…most people have never heard of them before.
Here are some facts you should know about:
• 44 to 70 calories
• 10.2 grams of carbohydrates
• 0.9 grams of protein
• 0.6 grams of fat
• 4.3 grams of fiber
• 27.7 milligrams of vitamin C
• 0.1 milligrams of manganese
• 290 IU vitamin A
• 198 milligrams of potassium
• 0.1 milligrams of vitamin B6
• 0.1 milligrams of copper
As you can see, this potent little superfood could add improvements to your body and your health.
The Benefits of Gooseberries
Indian gooseberries have a long, rich history. It’s been used for over 5,000 years in Ayurvedic medicine as a way to combat common illness and ailments that could negatively impact your health.
Here are just some of the benefits you may see from using Indian gooseberry every day:
1. Decreased Inflammation
Although some types of inflammation can be protective, when the response doesn’t shut down, then it leads to chronic inflammation.
And this could be very bad for your health. Chronic inflammation may be linked to many chronic diseases, including heart disease, diabetes, and cancer.
Studies show, however, that Indian gooseberry may lower inflammation levels, therefore adding protection to your health.
One study in particular, showed that Indian gooseberry extract was able to lower pro-inflammatory cytokines (molecules that increase inflammation) in the blood.
Plus, the antioxidants may also reduce damage from free radicals, which could protect healthy cells and lower inflammation levels.
2. Prevents Constipation
Since Indian gooseberry is high in fiber, it may act as a natural laxative, therefore preventing constipation.
The fiber helps to add bulk to your stool and keeps it moving through your intestines. Dozens of studies confirm that eating foods high in fiber, like Indian gooseberries, may increase stool frequency and keep you regular.
3. Improved Liver Health
Your liver is one of the biggest, and probably one of the most important organs in your body.
It performs over 500 million functions every day, and is responsible for filtering your blood of potential toxins and pathogens that could be detrimental to your health.
But sometimes your liver needs support to help it perform the functions it needs to every day.
Indian gooseberry, and the antioxidants it contains, may improve liver function.
Studies have shown that an increased intake of Indian gooseberry was associated with increased antioxidant levels in the liver.
Indian gooseberry may also protect your liver from heavy metal toxicity and may even protect you from liver cancer.
4. Improves Digestive Health
There are millions of people who suffer from some sort of digestive issue. It could be bloating, cramping, gas, and pain.
But thanks to Indian gooseberries, you may see a reduction in digestive issues.
Studies show that Indian gooseberries may have gastroprotective benefits, meaning it could protect your digestive system.
One study showed that including Indian gooseberry blocked the development of gastric ulcers, decreased gastric secretions, and protected the body from injury to your stomach and intestinal lining.
The Take Home Message
Indian gooseberries are a very powerful fruit. Considered by many to be the “king” of whole food antioxidants, Indian gooseberry may do wonders for improving your health.
Full of vitamin C, flavones, polyphenols, and other helpful compounds, Indian gooseberry could be a true elixir of life.
In fact, this potent berry has been used in Ayurvedic medicine to treat a number of different health ailments.
If you’re looking for Indian gooseberry information, you’d be surprised to find it's low in calories, high in fiber, and full of powerful vitamins and minerals that could keep you healthy and fit.
Page Medically Reviewed and Edited by
Cyrus Khambatta, PhD
Cyrus Khambatta, PhD, is a cofounder of Mastering Diabetes and Amla Green is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. Using an evidence-based approach to nutrition and fitness, he first reduced his own insulin usage by more than 40%, and has educated thousands of people with all forms of diabetes how to reverse insulin resistance using food as medicine. Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine (ACLM) Conference, Plant Stock, and has been featured on Forks Over Knives, NPR, PBS, KQED, Fast Company, and is the author of the upcoming book Mastering Diabetes.
- Kevin DiDonato