Though gooseberries look similar to grapes, they are actually berries filled with tiny seeds. The fruit, which can be green, white or red, provide many nutrients. Gooseberries have been consumed for centuries right off the vine or made into pies, jam or other desserts. Adding gooseberries to your diet can be a challenge because they are not readily available in many supermarkets, but finding ways to incorporate them into your diet can have many health benefits.
Like most fruit, gooseberries are a good source of vitamin C. One cup of fresh gooseberries contains 41.5mg of vitamin C. Vitamin C is necessary for your body to absorb iron, and it also aids the formation of collagen. You also need plenty of vitamin C to help you maintain healthy bones, muscles, cartilage and blood vessels. A diet that includes adequate amounts of vitamin C may also help ward off infection and prevent illnesses like the common cold.
Gooseberries are a significant source of fiber. One cup of fresh gooseberries supplies 6.5g of dietary fiber. Audrey H. Ensminger notes in her book, "Foods and Nutrition Encyclopedia," that one of the most notable benefits of gooseberries is their impressive fiber content. According to the Harvard School of Public Health, the average adult diet requires at least 20g of fiber per day. A serving of gooseberries is about one-third of that amount. Ensuring that you get enough fiber in your diet may help prevent constipation, as well as more serious conditions like colon cancer and heart disease.
Potassium is an important nutrient for your health because it helps your entire nervous and muscular systems work properly. Potassium is critical, because it promotes normal function of nerve cells, muscles and heart. Potassium may also prevent abnormal heart rhythm and help maintain a healthy blood pressure. Gooseberries are an impressive source of potassium with 297mg in each 1-cup serving.
Miscellaneous Vitamins and Minerals
Gooseberries supply other vitamins and minerals that offer health benefits. Ensminger reports that gooseberries supply a good amount of vitamin A for eye health. There are 435 IU in each 1-cup serving. A 1-cup serving of gooseberries also supplies 38mg of calcium, 40mg of phosphorus and 1.3g of protein. Vitamins and minerals in smaller doses include vitamin E, iron and magnesium.