10 Health Benefits Of Gooseberry

From the common cold to diabetes, from nourishing your hair to relieving constipation, adding gooseberries to your diet every day brings with it a ton of health benefits. Here we list ten of them!

By Anasuya J  • 8 min read

10 Health Benefits Of Gooseberry
Gooseberry is one of the richest sources of vitamin C

The Indian gooseberry or amla is a small green or yellow-coloured fruit that tastes very sour and tangy. A nutrient-dense fruit, it is one of the richest sources of vitamin C. Its health benefits are so numerous that Ayurveda labels it, simply and profoundly as 'the fruit that rejuvenates'. It is our very own superfood! In this article, we list out gooseberry benefits, its nutritional value, medicinal uses, and how it helps in maintaining diabetes and is great for hair and skincare. And what's more? Check out our spicy gooseberry recipe — perfect for a quick healthy snack!

10 Health Benefits Of Gooseberry

“For day-to-day consumption, we recommend that the gooseberry (shade-dried ones,  jam and powdered form) be consumed when the stomach is empty. It increases the ojas, which is the subtle essence of the living matter — the foundation of good health, mental sanity and spiritual growth,” says Uma Raghavan, a dietitian at Cholayil Sanjeevanam, an Ayurveda clinic in Chennai.

10 Health Benefits Of Gooseberry

Nutritional value of gooseberry

The Indian gooseberry fruit contains vitamin C, E and B, and minerals like phosphorous, calcium, and iron. It contains various amino acids, tannins, polyphenols, pectins as well as other vital nutrients. It is one of the best sources of antioxidants available naturally. Gooseberries are used in a mixed-fruits and herbs preparation (Chyavanprash) which is known to boost immunity in children.

Health benefits of eating gooseberries

This wonder fruit has many amazing health benefits. Here are 10 of them:

  1. Rejuvenates your body: Gooseberry has anti-ageing properties, and keeps the body energetic and strengthens immunity.
  2. Builds and strengthens body tissues: The medicinal properties present in gooseberries are known to strengthen the reproductive systems of men and women, and keeps them in order.
  3. Helps improve vision: It is claimed to improve vision.
  4. Strengthens respiratory systems: Children who are perennially prone to coughs and colds can reap benefits from eating gooseberries.
  5. Fortifies liver: The gooseberry eliminates toxins from the body and thus fortifies the liver.
  6. Balances stomach acid: Gooseberry is a great digestive aid. It prevents inflammation and is useful for treating diarrhoea and dysentery. It is good to prevent acid refluxes as it soothes the intestinal lining.
  7. Relieves constipation: The fibre content of gooseberry can relieve constipation. It is also good for treating irritable bowel syndrome.
  8. Improves heart health: Gooseberry is excellent heart-friendly food. It helps lower cholesterol and blood pressure.
  9. Controls diabetes: Ayurveda claims that the medicinal properties of gooseberry help the cells of the body to generate insulin. Inadequate insulin production is a major cause for concern for those with diabetes.
  10. Nourishes hair roots: The gooseberry is amazing for hair care. It is used in many hair-care products because of its hair-friendly properties. It prevents hair loss and premature greying. It also nourishes the hair roots thus making them healthy and strong.
10 Health Benefits Of Gooseberry

Gooseberry benefits for hair and skin

Amla or gooseberries are known to be very good for your skin and hair. A hair musk with amla juice or grated gooseberry is a tonic for rough hair. With high levels of vitamin C, it is recommended for preventing greying of hair. 

Gooseberries are also recommended for its beneficial effect on the skin. It is a natural blood purifier, so it acts well to fight acne too. A paste made out of Gooseberries is good to remove blemishes from the skin. Gooseberry juice is also used as skin lightening and to cleanse the skin. 

Gooseberry benefits for diabetes

Amla or gooseberries are known to keep diabetes in control by keeping the blood sugar level steady. Gooseberries are natural remedies for pancreatitis, which could affect the insulin-producing cells in the pancreas which could lead to a spike in blood sugar level. A healthy metabolism is good for maintaining blood sugar levels. Gooseberry is known to aid in digestions and perfect for diabetic patients. As gooseberries are a rich source of antioxidants and Vitamins C, it becomes an ideal food for diabetics too and helps them maintain a healthy life. 

10 Health Benefits Of Gooseberry

So, now are you convinced about the goodness of this wonder food? Here, is a quick gooseberry snack you can make for your child. Check out the recipe below:

Spicy gooseberry snack


  • 12 cups of sliced gooseberries
  • 6 cups of sugar
  • ½ tsp jeera (cumin) powder
  • 1 tsp asafoetida
  • 2 tsp chilli powder
  • 2 tsp salt


  1. Add sugar to the sliced gooseberries and keep aside.
  2. After two days, completely drain out the sugary liquid.
  3. Store this sweet liquid in the refrigerator. 
  4. Mix it with a little water to make a refreshing drink.
  5. Add the remaining ingredients to the sliced and strained gooseberry pieces.
  6. Dry the gooseberries in the sun for a day or two.
  7. Store in a closed container and refrigerate.
  8. Your spicy snack is ready!

Used by Ayurveda practitioners for ages, the Indian gooseberry is easily available across the country. You can eat it raw or in a powdered form. The fruit can also be prepared into jam and amla juice is popular too. Use it according to your wish and reap the benefits of this wonder food!

Also read: 10 Ways Ayurveda Can Help Throat Infection

About the author

Written by Anasuya J on 31January 2019.

About the Expert:

The article is written with inputs from Uma Raghavan, a dietitian at Cholayil Sanjeevanam, Ayurveda clinic in Chennai.

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