5+ Health Benefits of Cape Gooseberries (Plus recipes)

Gooseberries are closely related to black, white and red currants. The most common types are the American and European varieties. The fruit is small and can vary in color such as red, pink, green, or dark purple. Gooseberries can range from sweet to tart.

High in Antioxidants

Antioxidants help fight the effects of free radicals, which cause cellular damage and lead to something called oxidative stress. Research has found that oxidative stress is associated with diseases and premature aging. Doctors suggest adding more antioxidants to your diet to reduce the risk of certain types of cancer, heart disease, aging and protecting your brain. Gooseberries are an excellent source of antioxidants, including vitamin C, small amounts of vitamin E, and phytonutrients Some of the phytonutrients in gooseberries include flavonols, aromatic acids, organic acids, and anthocyanins.

May Protect Your Brain

Researchers have discovered that certain degenerative brain diseases are linked to an overload of iron in the cells. Studies have found too high iron levels can create free radicals that damage cells. The brain cells are high in iron which makes them more vulnerable to damage.  Gooseberries contain organic acids that block the accumulation of iron in cells.  Some studies have shown that they reduce the risk of diseases like Alzheimer’s and stroke when eaten regularly. Studies are being done on the phytonutrients found in gooseberries. Many believe they can reduce the risk of stroke and age-related diseases of the brain.

Heart Healthy

Gooseberries are good for you heart because they contain antioxidants and potassium. Potassium is needed for good blood vessel health. Potassium is known to maintain a regular heartbeat and blood pressure and is associated with a reduced risk of heart disease and stroke Antioxidants help to prevent the oxidations of the bad cholesterol (LDL) in your blood. The phytonutrients in gooseberries like flavonols and anthocyanins help reduce blood pressure and improve blood vessel function.

Good for your Eyes

Gooseberries are a great source of vitamin A which is known to help improve eyesight, and immunity. Gooseberries are also rich in iron as well which further boosts your vision. It provides 14 percent of daily requirement of vitamin A, which is good for eyes, prevents cataracts and age-related macular degeneration

Good for Bones

These berries are high in calcium and phosphorous which helps make bones stronger. Gooseberries also have pectin that helps in calcium and phosphorus absorption, thereby, making bones stronger and manage conditions like rheumatism and dermatitis.

Can pregnant women eat gooseberries?

You can eat cape gooseberry during your pregnancy without worries.

How long do gooseberries stay fresh?

Gooseberries should be stored covered in the refrigerator and will keep up to three weeks.

Who grows the most gooseberries in the US?

Gooseberries are cultivated on a commercial scale in Oregon.

My Personal RX:

To maintain a healthy balanced lifestyle, it is important to consider both diet and lifestyle changes. Here are some personal recommendations from me, your doctor:

  1. Maintain a Balanced Diet: Incorporate a variety of fruits and vegetables in your diet, including gooseberries, to ensure you get a wide range of antioxidants and other essential nutrients. Limit intake of processed and fast foods, and opt for whole grains, lean proteins, and healthy fats.
  2. Regular Exercise: Aim for at least 30 minutes of moderate exercise most days of the week. This could include activities like brisk walking, swimming, or cycling. Regular exercise not only keeps your body fit but also reduces stress and improves mood.
  3. Connect with Nature: Take time to get out in nature. This can help to balance stress levels and improve mental health. Activities could include hiking, gardening, or simply going for a walk in a park.
  4. Free Health and Wellbeing Guide: I recommend downloading a free copy of my 50-page Protocol to optimizing your health and wellbeing. This is a step-by-step guide to making significant changes in your life. It offers practical tips and techniques for improving your diet, exercise routine, and stress management.
  5. Core Essentials Supplements: Alongside a healthy diet, consider taking my Core Essentials supplements. These have been formulated to support optimal health by providing additional nutrients that may be lacking in your diet. Please consult with your healthcare provider before starting any new supplement regimen.

Remember, each person is unique, and what works for one may not work for another. Always listen to your body and seek professional advice if needed. Your health and wellbeing are a lifelong journey, not a destination. Let’s embark on this journey together.


Gooseberry Drink

Always use organic when possible

Serves 2


  • 2 oz.  gooseberry juice
  • 1.5 oz. fresh lemon juice
  • 1 oz.  ginger juice
  • 1.5 oz. raw honey
  • A pinch of black salt
  • A pinch of cumin powder, roasted
  • 5 oz.  water
  • Garnish
  • 6-8 ginger chunks peeled, julienned
  • 10 mint leaves


  1. In a drink shaker, add all the ingredients except for garnish.
  2. Add ice cubes and cover.
  3. Shake vigorously to combine.
  4. Add ice cubes over the top and shake it properly.
  5. In a hurricane glass with ice cubes, add thinly sliced ginger and strain drink into glass.
  6. Garnish the drink with mint spring.

Spelt Gooseberry Salad

Always use organic when possible

Serves 4


  • 1 onion peeled, finely chopped
  • 1 large stalk celery, finely chopped
  • 2 carrots, peeled, finely chopped
  • 8 oz. pearled spelt
  • ½ fennel bulb, finely sliced, fronds saved
  • 16 sugar snap pea pods,
  • 10 oz.  mixed greens, washed
  • 8 cherry tomato
  • 8 gooseberries, sliced
  • Salt, to taste
  • Rapeseed oil for drizzling


  1. In a medium pan over medium-high heat, add water and bring to a boil.
  2. Add onion, celery, and carrot and reduce heat to simmer. About 13-15 minutes.
  3. Add spelt to pan.
  4. Cover and simmer for 10-12 minutes.
  5. Add sliced fennel and 8 sugar snap pea pods.
  6. Cook for 8-10 minutes.
  7. Spelt should be soft but still a bit firm.
  8. Add pinch of salt.
  9. Stir and combine well.
  10. Strain out water.
  11. Put spelt and poached vegetables in fridge for 45 – 60 minutes.
  12. Place salad on plate, spoon on spelt and vegetables on top.
  13. Add equal number of tomatoes, gooseberries, pea pods and fennel fronds to each dish.
  14. Drizzle with Rapeseed oil.
  15. Enjoy!

Gooseberry Chutney

Always use organic when possible

Makes 4 jars


  • 2 1/4 cups packed brown sugar
  • 1/2 cup cider vinegar
  • 1/4 cup water
  • 1/4 teaspoon salt
  • 1 whole allspice
  • 1 cinnamon stick (about 1 inch) broken
  • 5 whole cloves
  • 5 cups gooseberries topped, tailed
  • 1/6 teaspoon grated nutmeg


  1. In a Dutch oven, add brown sugar, vinegar, water, and salt.
  2. Combine well.
  3. In a double thickness cheesecloth, ad allspice, cloves, and cinnamon.
  4. Tie together to make a pouch.
  5. Hit with something hard to crush cinnamon.
  6. Add to Dutch oven and cover.
  7. Over high heat, bring to a boil.
  8. Reduce to low heat and simmer for 5-6 minutes uncovered.
  9. Add gooseberries and nutmeg.
  10. Return to boil.
  11. Reduce heat and simmer.
  12. Stir frequently.
  13. Sauce should start to thicken. About 45-50 minutes.
  14. Remove spice bag and throw away.
  15. Pour into 1 cup hot canning jars.
  16. Leave ½ inch headspace.
  17. Wipe rims.
  18. Cover with prepared lids and tighten.
  19. Boil in boiling water for 15 minutes
  20. Remove and allow to cool to room temperature.