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.

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.