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Five Reasons: Why Gooseberries Are Healthy

In addition to a sour-tart taste, gooseberries also score with valuable nutrients and should even help us lose weight. You can find out everything you need to know about calories and why gooseberries are healthy here.

Gooseberries belong to the gooseberry family and go perfectly with sweet dishes. The berries are a great refreshment, especially in summer. 

Support Cell Division 

In terms of nutrients and ingredients, gooseberries have a lot to offer for our health. A brief overview of the nutritional values ​​can be found in the following table:

          GOOSEBERRIES RAW             PER 100 GRAMS
          Calories             44
          Fat             0.2 g
          Protein             0.8 g
          Carbohydrates             8.5 g
          Folic Acid             19 µg
          Fibre             3 g

Why are gooseberries healthy? Gooseberries contain the water-soluble vitamin folic acid (or folate, folic acid is produced synthetically). At 19 micrograms per 100 grams, the fruits contain less than tomatoes or asparagus, but they can help meet your daily needs. We recommend a daily amount of 300 micrograms for adolescents and adults. 

Folate, which occurs naturally in food, is involved in various metabolic processes, is essential for cell division and plays a significant role in growth. As a result, pregnant women, in particular, have an increased need because a folic acid deficiency can cause malformations in the child’s brain or spinal cord. therefore, recommends a daily intake of 550 micrograms for pregnant women and 450 micrograms of folate equivalents per day for breastfeeding women .


Gooseberries can be a good source of folic acid. Especially in pregnant women, folic acid can help prevent malformations in children due to a deficiency.

Can Reduce The Risk Of Anemia 

Gooseberries are not only delicious, but they also contain a relatively large amount of vitamin C. Currants (black), or demons surpass the round berries in terms of vitamin C – but with 35 milligrams per 100 grams, they can contribute very well to the daily requirement. This is 95 milligrams for women and 110 milligrams for men .

Vitamin C has an antioxidant effect and also protects our cells from oxidative stress. The water-soluble vitamin is also involved in building bones, teeth and connective tissue. 

Vitamin C also offers advantages from a scientific point of view. Researchers were able to find out that the absorption of the vitamin improves the absorption of iron from the intestine into the blood. This increases the concentration of the red blood pigment hemoglobin and reduces the risk of anemia (anemia). Two good reasons why gooseberries are healthy. 


Due to the relatively large amount of vitamin C in gooseberries, iron can be better absorbed into the blood, and thus the risk of anemia can be reduced.

Help You Lose Weight

Gooseberries are a real figure lover and can help us get rid of pounds when integrated into a conscious form of nutrition. With only 44 kilocalories per 100 grams, the berries belong to the low-calorie fruit and are perfect for losing weight. In addition, due to their low carbohydrate content (8 grams per 100 grams), they are classed as low-carb foods and can also be integrated into this type of diet. 

In addition, researchers proved astonishing in the context of a study: An afternoon snack made from mixed berries can reduce the evening energy supply. After a meal of typical sweets, which contain quickly digestible carbohydrates, the evening meal is significantly caloric. 

After consuming berries, however, the test subjects consumed far less energy. This does not mean that you do not feel hungry after ingesting berries, but they influence the subsequent amount of calories consumed. Research is still explicitly needed for gooseberries, but this data is very likely .

The tart, sweet fruits not only taste delicious but can also be ideally integrated into your weight loss program—another reason why gooseberries are healthy.


Gooseberries are low in calories and carbohydrates and can help us lose weight.

Lower Blood Pressure   

With 3 grams of fiber per 100 grams, gooseberries are on par with carrots or basil. Fiber can also play a significant role in losing weight, as it only slowly increases blood sugar levels and thus delays the feeling of hunger. But fiber is not only necessary if you want to lose pounds.

Regular fiber intake has been shown to have a positive effect on blood pressure. In particular, water-soluble fiber, also found in gooseberries, can lower blood pressure and thus minimize the risk of cardiovascular diseases (affecting the heart) .

In addition, it was found in further studies that the consumption of dietary fiber may improve glycemia, i.e. the amount of glucose in the blood. This factor can be particularly beneficial for diabetes patients .

Therefore, it is very worthwhile to consume the berries regularly to take advantage of the benefits mentioned that make gooseberries healthy.


Gooseberries are rich in fiber, which has been proven to lower blood pressure and positively affect glucose levels in the blood.

Can Reduce The Risk Of Colon Cancer

Like so many fruits and vegetables, gooseberries are said to reduce the risk of cancer. Responsible for this is the contained flavonoids, which belong to the group of secondary plant substances and are abundant in sour berries. 

Various studies have shown that several groups of flavonoids reduce the risk of multiple types of cancer. Above all, however, so-called catechins are also found in gooseberries. Numerous scientists have found a correlation between an increased intake of this subgroup of phytochemicals and a lower risk of colon cancer. Certain types of flavonoids can also be used to prevent breast cancer. However, further research is needed for this .

Flavonoids are responsible for the yellow color of gooseberries. The darker the color, the more of these substances it contains. So it makes sense to let gooseberries hang on the bushes a little longer and harvest them later. When buying or harvesting, pay attention to the ripeness, as unripe berries can also cause stomach pain .

Overall, however, flavonoids are said to reduce the risk of various types of cancer, but further research still needs to be done here .

Therefore, the yellow berries help lose weight and protect against cancer, which confirms that gooseberries are healthy.


The flavonoids contained in gooseberries have been shown to lower the risk of colon cancer.

Good to know: In addition to the ingredients mentioned, gooseberries also contain minerals such as magnesium, iron and potassium. These not only strengthen our teeth but also ensure the strength of nails and hair. 

Knowledge To Take Away 

Why are gooseberries healthy? The round fruits contain various essential ingredients that are indispensable for our bodies. For example, the high vitamin C content can lower the risk of anemia. Gooseberries also contain folic acid, which plays a significant role, especially during pregnancy. 

The berries are also designed to minimize the risk of colon cancer and other types of cancer. Not enough, gooseberries reduce blood pressure. So it is worth including the sour berries in your menu! 


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