Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

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Reviewed by SIAHMSR medical team.

Indian Gooseberry

   Indian gooseberry is commonly known as Amla. Its scientific name is Phyllanthus emblica and belongs to Euphorbiaceae family. The gooseberry tree is small to medium in size, reaching 1–8 metres in height as it grows.It has light green leaves and greenish yellow flowers. The fruit is nearly spherical, light greenish–yellow, quite smooth and hard on appearance, with six vertical stripes or furrows. The fruit is up to 26 millimetres (1 in) in diameter.

Nutritional facts

Indian gooseberry is rich in vitamin C and various types of antioxidants. It has been in use as a fruit for consumption as well as for culinary uses.it has antiaging, anticancer , anti-diabetic and anti-inflammatory properties.

 Generally gooseberries are low in calories and fat. This fruit is rich in antioxidants phenolic compounds, flavonoids and vitamin C which is an effective antioxidant.

It contains carbohydrates [70 g/100 g dry weight] and fibers[7.2–16.5 g/100 g DW]. Indian gooseberries are good source of minerals iron, calcium and phosphorous.

Many studies indicate the presence of ellagitannins, which includes chebulinic acid, chebulagic acid, corilagin, emblicanin A and B, geraniin, isocorilagin, pedunculagin, phyllanemblinins A–F, and punigluconin in gooseberries.

Health benefits

·       Anti-ageing properties

Vitamin C in gooseberries being an effective antioxidant as well as collagen improving agent it helps to prevent wrinkles on your skin and gives it tone and strength.

·       Antioxidant properties

  Polyphenol and vitamin C imparts antioxidant activity to this fruit. They help in free radical scavenging and hence in the prevention of many grave diseases affecting vital organs.

·       Boosts digestive health &immunity

It is is rich in antioxidants such as gallic acid, ascorbic acid and phenolic compounds and thus helps the body’s immune systems and digestion

·       Protects heart and cardiovascular system

Due to the anti cholesterol and antiatherogenic properties Indian gooseberries help in protecting against heart attacks preventing clots.

·       Protects nervous system

The polyphenols of gooseberry have antioxidative as well as neuroprotective effects.

·       Reduces blood sugar

The antioxidant compounds in gooseberries help to reduce blood sugar level.

·       Strengthens hair

Vitamin C and antioxidants promote hair growth and imparts strength to hair .

·       Anticancer properties

The polyphenols inhibit oxidative stress, produce pro-inflammatory chemicals, prevent DNA damage, and increase apoptosis or cell death of worn out and abnormal cells through various mechanisms. Therefore eating gooseberries reduces cancer risks.

Research studies on Indian gooseberry

·       Experimental studies have shown that  gooseberry and some of its phytochemicals such as gallic acid, ellagic acid, pyrogallol, some norsesquiterpenoids, corilagin, geraniin, elaeocarpusin, and prodelphinidins B1 and B2 also possess anticancer effects.

It possesses free radical scavenging, antioxidant, anti-inflammatory properties [1]. This might be the properties accounting for  the cancer preventing potential..

·       According to a research study at the human level, a 500 mg dose of P. emblica L. gooseberry extract (twice a day) for three months reduced the high sensitive C-reactive protein (CRP), total cholesterol, and LDL levels in Class I obese subjects [5]. This may have a cardioprotective impact reducing heart attacks and other diseases.

·       According to another study ellagic acid and ascorbic acid can reduce the activity of key enzymes involved in glucose digestion and therefore possess antidiabetic properties [6].

·       As per another study polyphenols have been indicated to protect gastrointestinal organs.  Gooseberries have the potential for inhibition of clarithromycin-resistant Helicobacter pylori strains in vitro, since this microorganism is a known cause of gastric ulcers

How to include gooseberry into your diet?

Goosberries have many culinary use. They can be included in making :

·       Jellies

·       Salad 

·       Wine

·       dessert

·       Jams

Safety

No adverse side effects have been reported if gooseberries are consumed  in adequate amounts. Excessive usage may affect lowering the blood sugar in patients who are already under diabetic medications. Therefore use it cautiously in moderation after discussing with your health provider.

Summary

Gooseberries are greenish yellow balls like fruits which are effective antioxidants & gooseberry consumption moderately may help to protect yourself from neurological, cardiovascular and digestive problems. Gooseberries are good for your skin due to their antiaging antioxidative potential. They can help to strengthen your hair ,promoting hair growth as gooseberries are rich source of vitamin C and antioxidants.

References

1.    European journal of cancer prevention  2011 May;20(3):225-39. doi: 10.1097/CEJ.0b013e32834473f4  PMID: 21317655 DOI: 10.1097/CEJ.0b013e32834473f4  https://pubmed.ncbi.nlm.nih.gov/21317655/

2.    6. Kapoor M.P., Suzuki K., Derek T., Ozeki M., Okubo T. Clinical evaluation of Emblica officinalis Gatertn (Amla) in healthy human subjects: Health benefits and safety results from a randomized, double-blind, crossover placebo-controlled study. Contemp. Clin. Trials Commun. 2020;17:100499. doi: 10.1016/j.conctc.2019.100499   https://pubmed.ncbi.nlm.nih.gov/31890983/

3.    Shivananjappa M.M., Joshi M.K. Influence of Emblica officinalis aqueous extract on growth and antioxidant defense system of human hepatoma cell line (HepG2) Pharm. Biol. 2012;50:497–505. doi: 10.3109/13880209.2011.618501. https://pubmed.ncbi.nlm.nih.gov/22133060/

4.    Bharathi M.D., Thenmozhi A.J. Attenuation of Aluminum-Induced Neurotoxicity by Tannoid Principles of Emblica officinalis in Wistar Rats. Int. J. Nutr. Pharmacol. Neurol. Dis. 2018;8:35. doi: 10.4103/IJNPND.IJNPND_23_18  google scholar https://scholar.google.com/scholar_lookup?journal=Int.+J.+Nutr.+Pharmacol.+Neurol.+Dis.&title=Attenuation+of+Aluminum-Induced+Neurotoxicity+by+Tannoid+Principles+of+Emblica+officinalis+in+Wistar+Rats&author=M.D.+Bharathi&author=A.J.+Thenmozhi&volume=8&publication_year=2018&pages=35&doi=10.4103/IJNPND.IJNPND_23_18&  

5.    Khanna S., Das A., Spieldenner J., Rink C., Roy S. Supplementation of a standardized extract from Phyllanthus emblica improves cardiovascular risk factors and platelet aggregation in overweight/class-1 obese adults. J. Med. Food. 2015;18:415–420. doi: 10.1089/jmf.2014.0178 https://pubmed.ncbi.nlm.nih.gov/25756303/

6.     Nampoothiri S.V., Prathapan A., Cherian O.L., Raghu K.G., Venugopalan V.V., Sundaresan A. In vitro antioxidant and inhibitory potential of Terminalia bellerica and Emblica officinalis fruits against LDL oxidation and key enzymes linked to type 2 diabetes. Food Chem. Toxicol. 2011;49:125–131. doi: 10.1016/j.fct.2010.10.006   https://pubmed.ncbi.nlm.nih.gov/24418077/