1. Indian Gooseberry: Origin & Cultivation
Indian Gooseberry, also known as Amla, Amlaki, Amlaka, Nelli, Malanelli, etc, is a lesser-known (In Western Countries) but enigmatic fruit. Its scientific name is Phyllanthus emblica Linn. It is also known as Emblica Officinalis. It is a type of berry that belongs to the Phyllanthaceae subfamily of plants and the Phyllanthus genus. Phyllanthaceae is a family of flowering plants that are native to tropical regions. Among the Phyllanthaceae family, Phyllanthus is the largest genus with more than 1000 species.
The Phyllanthaceae family of plants is one of the five segments of the larger Euphorbiaceae family. While the Euphorbiaceae family consists of woody trees, vines, herbs, and shrubs, the Phyllanthaceae sub-family is mostly woody trees, woody herbs, or shrubs. While many of the Euphorbiacear family plants produce latex, none of the plants, belonging to the Phyllanthaceae produce latex. Scientists believe that even though the Phyllanthaceae descends from larger Euphorbiaceae, over time the Phyllanthaceae subfamily diverted from the originator.
Indian Gooseberry is native to South Asia and Southeast Asia. It is believed that it originated from India. India is the largest producer of the Indian Gooseberry. Apart from India, it is also cultivated in many other countries of the World including Thailand, Sri Lanka, China, Vietnam, Cuba, Brazil, USA, Pakistan, Malaysia, Bhutan, Trinidad, Australia, and Japan.
2. Indian Gooseberry: Tree, Leaves, Flowers, & Fruit
Indian Gooseberry is a small to medium-sized woody tree that can grow up to 24-25 feet. The top of the full-grown tree unfurls and spreads in an umbrella-like structure. The tree bark is spotted and the branches and the twigs are covered in short & thin hair. The leaves have a compound pinnate structure. The leaflets are green, & small, and grow on either side of the central axis. The flower buds are grown in between the leaflets and the nodes. The flowers are small & light green and have six petals.
The fruit of Indian Gooseberry is small to medium-sized and round. It has six thin, and near-obscure stripes that run vertically across the length of the fruit. The fruit can be green, whitish-green, or whitish-yellow. Some rare breeds of Indian Gooseberry can have red fruits. Generally, the fruit has one oblong-shaped seed that resides at the center of the fruit. The fruit is smooth, stalky, sinewy, and extremely sour. It tastes extremely sour as it contains a lot of bioactive plant compounds and various essential acids including ascorbic acid / Vitamin C.
3. Indian Gooseberry: One of the Best Sources of Vitamin C
Vitamin C or Ascorbic acid is one the most important vitamins that is essential for a healthy life. It rids our bodies from harmful free radicals and reduces the amount of cell damage. The cell damage, propagated by these free radicals, causes extensive harm to our bodies and is responsible for some of the dreaded non-communicable diseases such as cancers, cardiovascular diseases, neurological disorders, chronic nephropathy, etc.
Unfortunately, the human body can not produce Vitamin C. Also it is a water-soluble vitamin. Unlike fat-soluble vitamins (Vitamin A, D, K, & E) human bodies can not store water-soluble vitamins. We have to take it every day to fulfill the daily requirement of these Vitamins. In addition, water-soluble vitamins may get destroyed in the heat of the cooking process as the cooking process vaporizes a large quantity of water from the food. So, the fruits (tomatoes, bell peppers) or vegetables (broccoli, brussel sprouts) that need to be cooked to be consumed, retain less Vitamin C once the cooking process is over. So, consuming uncooked foods, such as raw fruits, is important to get greater quantities of Vitamin C.
Hence, raw fruits are considered some of the best sources of Vitamin C. As we are able to consume the raw fruits without any cooking process, we get total quantities of Vitamin C without any spoilage. In the popular imagination, citrus fruits, such as oranges, lemons, limes, and grapefruits are considered some of the best sources of Vitamin C. Their tangy-sweet-sour tastes have captivated people from all over the world. However, some fruits have stupendous amounts of Vitamin C that far outweigh the amount of Vitamin C found in citrus fruits.
Indian Gooseberry is one such fruit, that has copious amounts of Vitamin C. Depending on varieties, a 100-gram portion of raw Indian Gooseberry may contain 500-700 mg of Vitamin C. There are only a handful of fruits or vegetables that have more Vitamin C in comparable weight. In equivalent weight, only fruits, such as Kakadu Plum, and Acerola Cherry, have more Vitamin C content than the Indian Gooseberry. Some of the most popular and widely known fruits, including some famous citrus fruits, have way less Vitamin C than comparable weight Indian Gooseberry.
For example, one of the most sought-after citrus fruits, the orange, contains about 50-70 mg of Vitamin C per 100 grams which is only 1/10th of the Vitamin C content of Indian Gooseberry. Some other famous citrus fruits, such as Lemon, Lime, Grapefruit, & Kumquat, respectively have 60 mg, 30 mg, 35 mg, & 50 mg of Vitamin C per 100 grams. Apple, considered one of the most healthy fruits, has only about 10 mg of Vitamin C per 100 grams. Some other popular and healthy fruits, such as Kiwi, Guava, Blueberry, Strawberry, Grapes, & Watermelon, have 100 mg, 200 mg, 25 mg, 60 mg, 10 mg, and 15 mg of Vitamin C per 100 grams in respective order.
Some of the popular and healthy vegetables (technically fruits) such as Bell Pepper, Tomato, and Red chili that are recommended for a healthy lifestyle, have far less Vitamin C content than the Indian Gooseberry in equivalent weight. A 100-gram portion of Yellow Sweet Bell Pepper has around 200 mg of Vitamin C. 100 grams of red and ripe tomato contain 50 mg of Vitamin C. A 100-gram portion of the red chili has 150 mg of Vitamin C.
Some healthy green vegetables, such as Brussels Sprouts, Broccoli, Spinach, and Kale, have 90 mg, 100 mg, 40 mg, & 100 mg of Vitamin C per 100 grams in respective order. On top of having only a fraction of Vitamin C compared to Indian Gooseberry, these vegetables lose some of the Vitamin C in the cooking process.
So, we can see that a comparable weight of Indian Gooseberry may contain from 5 times to 20 times more Vitamin C than some of the popular and healthy fruits and vegetables that our health experts recommend for a healthy lifestyle. The Indian Gooseberry is widely produced in various South Asian and Southeast Asian countries and is easily available in the market. In equivalent weight, it costs much less than many of the popular fruits and vegetables that have less Vitamin C contact than the Indian Gooseberry.
Read An Article About The Best Sources of Vitamin C
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4. Indian Gooseberry: Other Important Vitamins & Acidic Compounds
Apart from Vitamin C, Indian Gooseberry contains some other important Vitamins. A 100-gram portion of this super fruit contains around 70-80 mg of Vitamin A. It also has 120-150 Micrograms of Vitamin E. This super fruit also contains a lot of B-complex Vitamins. It has around 40-50 Micrograms of Vitamin B1, 25-30 Micrograms of Vitamin B2, 200-250 Micrograms of Vitamin B3, 400-500 Micrograms of Vitamin B5, 50-80 Micrograms of Vitamin B6, and 15-20 Micrograms of Vitamin B9.
Other than Vitamin C or Ascorbic acid and some other B-complex vitamins that are acidic in nature, Indian Gooseberry also contains many other essential acidic compounds. This super fruit contains gallic acid, malic acid, ellagic acid, tannic acid, Chebulinic acid, etc. Other than these acids, Indian Gooseberry also contains many other phenolic compounds that are acidic in nature. The high amount of Ascorbic acid and other acidic compounds make the Indian Gooseberry extremely sour. However, these acidic compounds rid the body of harmful free radicals and provide many health benefits.
5. Indian Gooseberry: Dietary Fiber, Carbohydrate, Protein, and Lipid
Not only just Vitamin C, Indian Gooseberry is full of other essential nutrients including other Vitamins, Minerals, Bio-active Plant components, anti-oxidants, etc. It also contains dietary fibers, some protein, carbohydrates, etc. Raw Indian Gooseberry is 80-90% water. It is high in dietary fiber and low in calories. A 100-gram portion of this super fruit may contain 3-5 grams of dietary fiber and 50-60 Kcal of energy. It contains 2-3 grams of protein.
Indian Gooseberry contains a negligible amount (200-300 mg) of lipid. The lipid profile may contain 50-100 mg of monosaturated fat and 100-150 mg of polyunsaturated fat. Among the polyunsaturated fats, omega 3 oils and omega 6 oils are in this super fruit. Indian Gooseberry does not contain any bad cholesterol or saturated fat. Bad cholesterol and saturated fats are extremely harmful to the human body and cause various non-communicable diseases such as heart attack, brain stroke, high blood pressure, etc.
6. Indian Gooseberry: Antioxidants & Minerals
Indian Gooseberry also contains many other antioxidants and bioactive plant compounds that are essential for healthy living. This super fruit contains Methylfuran, stigmasterol, Isostrictiniin, apigenin, quercetin, pyrogallol, beta-sitosterol, etc. It also contains alpha-carotene, beta-carotene, and some other carotenoids.
Indian Gooseberry also contains good amounts of various minerals that are essential for the smooth functioning of the human body. A 100-gram portion of Indian Gooseberry contains 160-180 mg of Potassium that could fulfill 4%-5% of the daily potassium requirement. It also contains 40-50 mg of Calcium which is 3%-5% of the daily requirement.
This super fruit also has 1-2 mg of Iron that could provide 6%-8% of the total daily iron requirement. Indian Gooseberry also has a good amount of Phosphorus (15-20 mg), Magnesium (10-15 mg), and Sodium (12-15 mg). It also contains a decent amount of zinc, selenium, manganese, and copper.
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7. Indian Gooseberry: Health Benefits of Vitamin C
As mentioned and discussed before, Indian Gooseberry is one of the best sources of Vitamin C. Vitamin C is an essential water-soluble vitamin and an antioxidant. It removes harmful free radicals from our bodies. The free radicals are very reactive & unstable and are created during the oxidation process in our body. These free radicals destroy the cells and cause various non-communicable diseases such as cancers, diabetes, heart attack, brain damage, neurological disorders, and many more. Antioxidants such as Vitamin C stop their origination and deactivate & neutralize the free radicals that are already present in our body. Vitamin C plays a significant role in our fight against life-threatening non-communicable diseases.
Vitamin C provides other important health benefits. It boosts our overall immunity and protects us from various infections such as seasonal flu, bacterial infection, etc. It is known to reduce oxidative stress and inflammation. Vitamin C also aids in producing collagen which is a connective tissue. Collagen plays an important role in creating ligaments, tendons, cartilage, bone tissue, blood vessels, etc. Collagen is essential for the healing process. It also helps build skin tissues.
Vitamin C also helps produce and regulate some critical neurotransmitters such as dopamine, adrenaline, noradrenaline, serotonin, etc. They essentially manage and regulate our moods and cognitive abilities. Vitamin C also helps in moderating and regulating neuroreceptors and ion channels. Without the proper functioning of neuroreceptors and ion channels, all our brain activities and functions will cease to exist.
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8. Indian Gooseberry: Other Health Benefits
Indian Gooseberry is low in calories and full of dietary fibers. The dietary fiber helps in digestion and reduces the hunger. It helps manage blood sugar levels and may aid in treating insulin resistance. The dietary fiber may also assist in managing weight. The Indian Gooseberry also has a trace amount of Omega 3 oils and Omega 6 oils. Human bodies can not produce these oils so they must be taken from outside sources.
Omega 3 & 6 oils help to generate neurons and neural networks in our brains. They also play a part in regulating our emotions, moods, and mental behavior. These oils also moderate many important glands that produce many important hormones including various growth and neurological hormones. These oils also help us fight off many autoimmune diseases, boost our metabolism, improve our heart health, prop up our liver functions, and provide us with essential energy.
Vitamin A in Indian Gooseberry is essential for our vision. Without it, we won’t be able to see in low light or in the dark, an eye condition called nyctalopia or night blindness. Vitamin A plays an important part in registering the photon particles as electrical signals in our retina. Vitamin A also protects us from cataracts and various eye infections. It also boosts our overall immunity and protects us from cancers, skin diseases, inflammation, etc.
Vitamin E present in Indian Gooseberry reduces oxidative stress and boosts immunity. It protects our cell membrane and helps prevent various non-communicable diseases such as cancer, heart attack, inflammation, etc. It is also found to play a part in reducing and delaying the effects of Alzheimer’s Disease.
Various minerals present in Indian Gooseberry also provide some enormous health benefits. The calcium present in this super fruit strengthens our bones. Potassium regulates the blood pressure and the blood circulation in our body. It eases the vascular muscles and relieves the pressure of blood vessels, increasing the blood flow and removing the clogs in the arteries. Potassium helps improve the overall health of our heart and it decreases the chances of cardiovascular diseases.
The iron present in Indian Gooseberry helps create hemoglobin. It props up our immune system, increases our vitality, and decreases our fatigue. It also helps elevate our mood, regulate normal brain function, and strengthen our memory. Manganese present in this super fruit helps regulate neurological activities and brain function. It helps metabolism, manages sugar levels, and releases energy from carbohydrates. Manganese also helps absorb another essential mineral – calcium.
Various antioxidants present in Indian Gooseberry also provide substantial health benefits. These antioxidants rid our body of harmful free radicals and reduce the chances of contracting multiple lifestyle diseases. Various carotenoids in Indian Gooseberry help synthesize Vitamin A, an essential nutrient, vitamin, and antioxidant. Quercetin reduces inflammation, regulates diabetes, and manages blood pressure. It also promotes normal brain function and mood elevation. Beta-sitosterol reduces the bad cholesterol in our bloodstream.
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9. Indian Gooseberry: Culinary Tradition & Usage in Alternative Medicines
Indian Gooseberry can be consumed raw. However, as the fruit is very sour, it is consumed with the slat and spices. This extremely sour but healthy fruit can be sliced and diced into small pieces and mixed with salt, black pepper, cumin powder, cinnamon powder, turmeric, etc. The slices can also be mixed with various herbs such as mint, parsley, rosemary, etc. Sometimes the slices are dried out to minimize the sourness. The slices of this super fruit are also mixed with various vegetable salads to enhance the taste of the salad.
Indian Gooseberry is also consumed as juice. The fruit can be diced into small pieces and put into a juicer or a mixer grinder. Juice needs to be filtered out before consumption. As the juice is also very sour, various spices and herbs can be mixed to minimize the sour effect. However, consuming the fruit as juice may deprive us of valuable fiber.
In various South Asian and Southeast Asian cuisines, Indian Gooseberry is used extensively. The dried-out or raw slices and the juice of this fruit are used in various vegetable dishes and various lentil stews (Dal) as the sour flavor adds a certain tanginess to the food and enhances the taste. The slices of Indian Gooseberry are also used to prepare various pickles, sauces, and chutney. Interestingly, this sour fruit is also used to make a certain type of sweet dish. To make this sweet dish, a less-sour variety of fruit is chosen. Then the whole fruit is soaked and dipped into a sugary syrup until it becomes candied.
Due to enormous health benefits, Indian Gooseberry is used in various alternative medicines. Long before modern science discovered the benefits of this super fruit, various civilizations, especially people from South Asia and Southeast Asia have been using this sour but healthy fruit to cure various alignments. In Indian, Chinese, Thai, and Philippines alternate medicines, the Indian Gooseberry is used extensively. In the Indian subcontinent, it is known as Amla or Amlaki. In Chinese, it is called ‘Yuganzi’ while people from Thailand call it ‘Makham Pom.’ In the Philippines, it is known as ‘Nelli’.
For thousands of years, people from the Indian subcontinent have been using Indian Gooseberry, Amla, or Amlaki for cures for various diseases. In Ayurveda, one of the most prominent Indian alternate medicine systems, the Indian Gooseberry is considered an all-around fruit that can cure wide-ranging alignments and diseases. In Ayurveda, it is believed that this super fruit could halt the aging process. In Ayurveda, this fruit is also used to cure cough, indigestion, respiratory illness, skin diseases, jaundice, inflammation, etc.
In Chinese alternate medicine, Indian Gooseberry is used to cure hair fall, indigestion, various infections, etc. In Thai culture, this fruit is used as a cure for inflammation, sleep alignments, bloating, etc. In the Philippines also it is used for various medicinal purposes. In the Philippines alternate medicine, it is believed that this super fruit can strengthen bone density and relieve constipation. It is also used to cure throat infections and chest congestion. Apart from using the fruit, these Asian alternate medicine systems also use the seeds, leaves, and roots of Indian Gooseberry.
10. Indian Gooseberry: Side Effects
Although Indian Gooseberry is a super fruit and has some amazing health benefits, it may cause some side effects in certain instances and for certain individuals. Like any other superfruits, this fruit also needs to be consumed in moderation. Too much consumption of this sour fruit may lead to unwanted health consequences. For some individuals, too much consumption of this fruit may lead to constipation, bloating, indigestion, and gas as it contains a lot of dietary fibers. It may also induce various allergic reactions in some people. Also, as this fruit has a lot of acidic content and is very sour, it may induce heartburn and acidity for some individuals.
Those people who are diabetic and are on medication may have to be careful while consuming Indian Gooseberry or its juice. This fruit lowers the sugar levels in the blood. For diabetic people who are on medication, this fruit may lower their blood sugar levels to very low and fatal levels. Diabetic patients should check with their doctors before consuming this fruit. Also, those who are taking blood thinners may need to check with their doctor before consuming this fruit. Indian Gooseberry may interfere with the blood-thinning medications.
**This article is for informational purposes only. Do not make your critical decisions solely based on the information provided in this article. Do your own research. Visit a doctor or a medical professional in case of a medical emergency.
