Among the variety of fruiting berry bushes, gooseberries are considered one of the most useful. Its fruits contain many sugars, acids and important vitamins. All of them are necessary for a person to function normally. How many vitamins are gooseberries and what are their benefits? What is the mineral composition of this sweet and sour berry? The answers to these and other questions are presented in our article.
Gooseberry Vitamin Content
In this emerald berry, taste and vitamin-mineral composition are perfectly balanced. Gooseberries have a high nutritional value. 100 grams of its fruits contain 45 kcal, 0.7 g of protein, 0.2 g of fat and 9.1 g of carbohydrates. Almost 85% of the berry consists of water, 3% is dietary fiber, 1.3% is organic acid (malic, tartaric, citric). Almost 10% in the composition of the berry belongs to sugars (glucose, fructose, sucrose). What vitamins are in gooseberries?
To date, it has been proven that it is vital for a person to receive 13 vitamins with food daily, and 8 of them are present in a certain amount in the gooseberry berry. The composition of the vitamins contained in its fruits is as follows: vitamin A, as well as its provitamin beta-carotene,
vitamins B1, B2, B6, B9, PP, C, E. All of them are necessary for the performance and maintenance of body functions, and the renewal of its tissues . Without vitamins, a person will not be able to live, because it is no coincidence that vita translated from Latin translates as “life”.
The norm of vitamins in gooseberries: table
The human body is not able to synthesize the vitamins it needs on its own. The exception is only some of them. He should receive the most important vitamins with food or as part of a special complex. Most of them are found in gooseberries. Which vitamins and in what quantity can be seen from the table.
Gooseberry vitamins in 100 grams| Vitamin Name | Amount mg | Norm, mg |
| Beta carotene, b-car | 0.2 | 5 |
| A | 0,033 | 0.9 |
| B1 | 0.01 | 1,5 |
| B2 | 0.02 | 1.8 |
| B6 | 0,03 | 2 |
| B9 | 0.005 | 0.4 |
| C | thirty | 90 |
| E | 0.5 | fifteen |
| PP | 0.4 | 20 |
Only 100 grams or ½ cup of berries can compensate the body’s daily requirement for vitamin C by one third. Other vitamins are found in gooseberries in a smaller amount, but they are no less important for human life.
Vitamin A and Beta Carotene
It is no coincidence that provitamin A, or beta-carotene, is included in the gooseberry vitamin table. Its peculiarity lies in the fact that the vitamin activity of this provitamin appears only after its conversion to retinol. In addition, beta-carotene is a powerful antioxidant and has an immunomodulatory effect.
Vitamin A supports visual activity, stimulates growth and development, and is a powerful antioxidant. The lack of this vitamin in the body is indicated by such factors as visual impairment, growth retardation, and decreased immunity.
The content of vitamin A and its provitamin (beta-carotene) in 100 grams of gooseberries is 4% of the daily intake.
Group B vitamins in gooseberries
Of the 8 B vitamins, gooseberries immediately comprise 5. Vitamins B1, B2, B9 cover 1% of the body's daily need for them, vitamins B6 and PP (or B3) compensate for it immediately by 2%. All of them belong to the water-soluble group. Their shortage quickly develops into a deficiency, so the body must receive these vitamins on a regular basis.
Vitamins contained in gooseberries perform the following main functions in the body:
- Vitamin B1 (thiamine). Thanks to him, proteins, fats and carbohydrates that enter the body with food are synthesized into energy. He is involved in metabolic processes, including the absorption of proteins. Positive effect on the nervous system, intellectual development, memory.
- Vitamin B2 (riboflavin). It takes part in all metabolic processes, including the formation of red blood cells and hemoglobin synthesis. Its deficiency is immediately reflected in the condition of the skin and mucous membranes, decreased vision.
- Vitamin B6 (pyridoxine). Promotes the assimilation of building muscle material (proteins) by the cells of the body. It has a direct effect on the development of immunity and the formation of antibodies.
- Vitamin B9 (Folic Acid). Promotes normal cell division and further development of the fetus. Vital to all pregnant and just planning a baby. It is prescribed as part of drugs in the first trimester of pregnancy, which avoids possible malformations of the fetus. Affects the development of the immune system and growth.
- Vitamin PP (B3) (niacin, nicotinic acid). The most stable of all vitamins, since it is practically not destroyed by high temperatures. Partially synthesized by the body from the amino acid tryptophan.
Reliable immunity protection: gooseberry vitamin C
Vitamin C is considered one of the most important in the body. He is involved in the formation of elastin and collagen - proteins of the connective tissue, which ensure its elasticity. He is also responsible for the strength of bones and teeth, the elasticity of blood vessels, promotes rapid healing of wounds, improves skin condition, improves the body's immunity, that is, increases its resistance to various infections. Vitamin C is an effective water-soluble antioxidant that protects body cells from free radicals.
Vitamin C in gooseberries contains 33% of the daily requirement of the body for it.
Other vitamins in gooseberries
Vitamin E is the most powerful fat soluble antioxidant. It protects cell membranes, which are the basis of all tissues, from oxidative damage by free radicals. Stabilizes the work of the heart and reduces the risk of heart attacks.
Vitamin E is contained in gooseberries in an amount of 0.5 mg, which is 3% of the daily intake for humans.
All vitamins in gooseberries are equally important for humans. Only in combination do they guarantee the normal functioning of the body.
Mineral composition of gooseberries: table
In addition to vitamins, gooseberries contain many different minerals.
Gooseberry mineral content in 100 grams| Mineral name | Amount mg | Norm, mg |
| Calcium Ca | 22 | 1000 |
| Magnesium Mg | nine | 400 |
| Potassium K | 23 | 1300 |
| Sodium Na | 260 | 2500 |
| Phosphorus Ph | 28 | 800 |
| Sulfur S | 18 | 1000 |
| Iron Fe | 0.8 | 18 |
| Zinc Zn | 0.09 | 12 |
| Iodine I | 1 | 150 |
| Copper Cu | 130 | 1000 |
| Manganese Mn | 0.45 | 2 |
| Chrome Cr | 1 | 50 |
| Molybdenum Mo | 12 | 70 |
Minerals and vitamins in gooseberries contribute to the vital activity of its cells and the maintenance of acid-base balance. The content of zinc and iodine in it covers the daily need by 1%, calcium, magnesium, sodium, sulfur and chromium - by 2%, phosphorus and iron - by 4%. In terms of copper content (13% of the norm) gooseberries have no equal among other berry bushes.
Gooseberries contain molybdenum (17% of the daily requirement). This is a mineral that regulates the metabolism of uric acid, promotes the absorption of proteins, fats, carbohydrates, and normalizes sexual function. Gooseberries are rich in manganese, which covers its daily need by 23%. Also in the fruits of this berry shrub there is a lot of potassium, which is responsible for the stable functioning of the heart.
How to preserve vitamins and minerals for the winter
Unfortunately, gooseberries are a summer berry. To preserve the fruits for the winter, jam is made from them. But what vitamins in gooseberries are stored after cooking? In the traditional way of making jam, vitamin PP is almost completely preserved and in large quantities - vitamin C. Other vitamins remain after cooking in small quantities.
But you can save vitamins in a larger volume, if you make jam in a cold way. To do this, gooseberries just need to twist in a meat grinder or chopped with a blender and mix with sugar in a 1: 1 ratio. Ready vitamin jam must be stored in the refrigerator.