Fruit - Goose Berry

Gooseberry

Principle	Nutrient Value	Percentage of RDA
Energy	44 Kcal	2%
Carbohydrates	10.18 g	8%
Protein	0.88 g	1.5%
Total Fat	0.58 g	3%
Cholesterol	0 mg	0%
Dietary Fiber	4.3 g	11%
Vitamins
Folates	6 mcg	1.5%
Niacin	0.300 mg	2%
Pantothenicacid	0.286 mg	6%
Pyridoxine	0.080 mg	6%
Riboflavin	0.030 mg	2%
Thiamin	0.040 mg	3%
Vitamin A	290 IU	10%
Vitamin C	27.7 mg	46%
Electrolytes
Sodium	1 mg	0%
Potassium	198 mg	4%
Minerals
Calcium	25 mg	2.5%
Copper	0.070 mg	8%
Iron	0.31 mg	4%
Magnesium	10 mg	2.5%
Manganese	0.144 mg	6%
Phosphorus	27 mg	4%
Zinc	0.12 mg	1%

1. Health-benefiting effects against cancer, aging, inflammation, and neurological diseases.:Gooseberries are low in calories; 100 g of fresh berries provide only 44 calories. As in blackcurrants, they too have significantly high amounts of phenolic phytochemicals especially flavones and anthocyanins. These compounds have been found to have numerous diseases.
2. Improves Immunity System:The berries are moderate source of vitamin-C. 100 g of fresh berries provide 27.7 mcg or 46% of daily-recommended intake values of vitamin C. Research studies have shown that consumption of fruits rich in vitamin C helps body develop immunity against infectious agents and help scavenge harmful oxygen free radicals from the body. Fresh berries contain small amounts of essential vitamins such as pyridoxine (vitamin B-6), pantothenic acid (vitamin B5), folates, and thiamin (vitamin B-1). Some of these vitamins are essential in the sense that the body requires them for metabolism from external sources to replenish.
3. Protect from lung and oral cavity cancers:They have small amounts of vitamin A. 100 g berries has 290 IU or 10 % of RDA of this vitamin. Vitamin A is required for maintaining integrity of mucus membranes and skin, and essential component of visual cycle. In addition, consumption of natural fruits rich in vitamins and flavonoid anti-oxidants has been found to protect from diseases.
   Amla is the powerhouse of anti-oxidants and thus helps in fighting off free radicals in your body. Daily consumption of raw amla or juice reduces the risk of many serious diseases including cancer.
4. Cures Sore Throat and Cold:Amla helps to cure sore throat and cold. For this, mix 2 teaspoons of amla powder with 2 teaspoons of honey. Have it 3-4 times in a day for effective results.
5. Reduces Constipation:Daily consumption of raw amla reduces constipation problem, as it rich in fibres and acts as a gentle laxative. But remember to consume raw amla as powder as juice will not help in this case
6. Heals Mouth Ulcers:Suffering from mouth ulcers frequently? Then amla juice is the best solution for your problem. Dilute the amla juice in half a cup of water. Gargle with this mixture daily for best results.
7. Heals Join Pains:Do you know that amla benefits in reducing arthritis pain? It has anti-inflammatory properties which help in reducing the swelling and joint pain of knees caused due to arthritis. Have raw amla or amla juice daily in the morning.
8. Sleeping Disorder:Can’t have a peaceful sleep? Then try this “wonder fruit” to relieve stress and therefore cure sleep disorders like insomnia.
9. Improves Eyesight:Amla is very useful in improving eyesight. It also reduces reddening, itching and watering. Mix 2 teaspoons of amla juice in half a cup of water and drink it every morning.
10. Removes Toxins from the Body::Consumption of alcohol, pain killers, medicines etc regularly increases the build up of large amount of toxins in our body. Amla helps in maintaining the proper functioning of liver and bladder, and get rid of toxins. Have amla juice on an empty stomach every morning.
11. Reduces ill Effects of Cigarette Smoke:Studies have shown that intake of amla juice regularly reduces ill effects of the cigarette smoke in the lungs. Due to its high anti-oxidant contents, it fights off free radicals liberated from the smoke.

1. Skin Care:
   1. Anti Aging:The extract of amla is rich in Vitamin A. This vitamin is essential in collagen production, a compound that keeps the skin looking young and elastic. Amla when consumed on an empty stomach has properties that slow down the degradation of collagen and helps the body produce more.
   2. Wrinkle Free:It tightens and tones the skin and thus reduces facial lines.
   3. Gives Soft and Supple Skin:High content of vitamin C boosts the collagen cell production, giving you soft, supple and youthful skin.
2. Hair Care:
   1. Anti Dandruff:
      1. Strength:Mix 2 teaspoons of amla powder into warm water and form a smooth paste.In this, add 2 teaspoons of yogurt and 1 teaspoon of honey/lime jucie.Mix to get a smooth consistency and apply on the hair strands and roots.Rinse with warm water, after 30 minutes
      2. Amla can also be used in combination with tulsi or basil for action against dandruff. Make a paste of amla powder in water. Grind 10 tulsi leaves with a little water and mix this paste into the amla paste and apply on the scalp. Leave on for about 30 minutes and then wash with water.
   2. Natural Shine:Amla can be added to your home-made paste to cover grey hair. By itself, amla does not have the ability to dye hair; however, it can help tone down the red or brown colour of a henna-indigo hair colour. Along with this, amla also helps give a natural shine to the hair after you have washed off the dye. When mixing in amla powder, it is important to add it last into the paste, just before you apply the paste to your hair.
   3. Reduce Hair Fall:Crush the amla fruit to extract a juice or buy the amla powder available at an herbal store. Add 2 teaspoons of the juice or the powder into an equal quantity of the juice freshly squeezed from a lime. Mix well, apply to the scalp and leave it to dry; then rinse using warm water.
   4. Herbal Shampoo:Soak equal quantities of dried amla, shikakai and reetha in water overnight.Rub them together to get a soapy solution.Use this soapy solution to wash your hair. You can also use your conditioner after this hair wash.
3. Scrubs for Face & Skin:
   1. Anti Pigmentation:Take 1 teaspoon of fresh tamarind paste add 1 teaspoon of amla powder and mix well.Apply all over the face and scrub gently in circular motion.Rinse off after 10 minutes with warm water.
   2. Moisturizing:Mix 1 teaspoon of amla powder in water to form a smooth paste.Add 2 teaspoons of avocado pulp into it and mix well to form a paste.Apply and leave it for 20 minutes. Rinse with warm water.
   3. Fair:Mash a few pieces of papaya in a bowl.In this, add a teaspoon of the amla paste and ½ teaspoon of honey.Mix well to get a smooth consistency.Apply and leave it for 15 minutes. Rinse with warm water and pat dry.
   4. Wrinkles:Boil and strain the tea leaves and let it cool down.In the amla paste, add 2 teaspoons of the tea water and 1 teaspoon of honey and mix well.Keep for several minutes after applying and wash with warm water.

1. Pregnancy and breast-feeding::Pregnancy and breast-feeding: Not enough is known about the use of Indian gooseberry during pregnancy and breast-feeding. Stay on the safe side and avoid use.

1. Season Available:Inside the USA markets, fresh gooseberries and currants begin to appear by July.
2. Selection:Buy fresh harvest, ripe, firm, bright colored berries for eating as table fruits and to use in desserts. Choose mature but unripe berries to make tart and to use in cooking. Avoid berries that are excessively soft, shriveled, and with bruises with leaking juice.
3. Storing:If not used immediately, store them in the refrigerator where they kept fresh for few days.
4. Serving:At home, wash them in cold water. Trim off stems. Fresh berries can be eaten on their own without much preparation, as they are, just like currants, grapes etc.
5. Safety:
6. Cooking Tips:
   1. Tart, astringent quality berries are favored in fish, poultry, and meat dishes.
   2. They are used in agro-food industry to prepare jam, jellies, juice, sauce, etc.
   3. The berries are also used in muffins, pie-fillings, and ice creams.