Have you heard of a miraculous fruit that contains dozens of times more vitamin C than oranges? It is small in size, has a sweet and sour flesh, yet is packed with incredible nutrition. This is the Chinese gooseberry, a wild fruit unique to the Yunnan-Guizhou Plateau, known as the “King of Vitamin C”. Perhaps many people have not heard of the Chinese gooseberry, but it has significant nutritional value. So, what makes this low-profile fruit so special? Let’s explore in this article.
Image source: AI generated
As a niche fruit
The vitamin C content of the Chinese gooseberry is 78 times that of oranges
The Chinese gooseberry grows in the southwestern region of China, especially famous in Guizhou. Even in relatively barren land, it can thrive and provide high-quality fruit.
The Chinese gooseberry is aptly named, with its fruit turning golden yellow when ripe, resembling the color of duck pears. When peeled, the flesh is yellowish-white, dotted with cute black seeds. However, the fruit is not only small in size but also covered in sharp thorns, making it look unapproachable. Coupled with its slightly sour taste, it has not become widely popular across the country.
Botanically, the Chinese gooseberry belongs to the rose family, similar to snow pears, duck pears, and autumn moon pears, though they are not from the same genus. The biggest difference from other rose family fruits (such as apples, pears, peaches, plums, apricots, etc.) is that the vitamin C content of the Chinese gooseberry is unparalleled, far exceeding that of other fruits.
Among common fruits, fresh jujubes, oranges, and kiwis are known for their vitamin C content, but compared to the Chinese gooseberry, they can only be considered minor players, clearly outclassed. Let’s look at the data:
Data from “Chinese Food Composition Table” (6th Edition)
It can be seen that the vitamin C content of the Chinese gooseberry is not even on the same scale as that of other fruits. Compared to the vitamin C content of apples, pears, peaches, plums, and apricots, it is often hundreds of times higher—over 860 times that of apples; even when compared to kiwis, fresh jujubes, oranges, and lemons, the vitamin C content of the Chinese gooseberry is dozens of times higher—78 times that of oranges!
Therefore, if you want to intake more vitamin C and gain its antioxidant, anti-inflammatory, and immune system support effects, the Chinese gooseberry seems particularly appealing.
However, it is important to remind everyone that while vitamin C is beneficial, it should not be overly glorified.Establishing a healthy lifestyle is more important than supplementing a single nutrient; do not expect to prevent diseases solely by supplementing vitamin C.
The Chinese gooseberry is rich in nutrition
The advantages of the Chinese gooseberry are not limited to its high vitamin C content; it also contains a variety of phytochemicals, especially flavonoids, polyphenols, and antioxidant enzymes, such as flavonols, dihydroflavonols, tannins, chlorogenic acid, quercetin, and tannic acid, as well as superoxide dismutase. Additionally, the content of triterpenoids in the Chinese gooseberry is particularly prominent.
It is well known that flavonoids and polyphenols have powerful antioxidant capabilities, helping to eliminate free radicals, resist inflammatory damage, and protect human cells. Furthermore, flavonoids and polyphenols have been shown to significantly regulate blood sugar and blood lipids, protect cardiovascular health, and help prevent atherosclerosis.
Research has found that extracts from the Chinese gooseberry significantly reduced fasting blood sugar and serum insulin levels in animal experiments, improving glucose tolerance abnormalities and insulin resistance. Other studies have found that flavonoids in the Chinese gooseberry can reduce autophagy and apoptosis in myocardial cells, helping to prevent drug-induced cardiotoxicity.
Superoxide dismutase (SOD), as a well-known “antioxidant component,” has been used in food and skincare products for many years. It can quickly eliminate free radicals in the body and help delay cellular aging. The content of superoxide dismutase in the Chinese gooseberry is astonishingly high; studies have found that its content can reach 13,000 activity units/100 grams, which is several times higher than that of another excellent antioxidant, sea buckthorn.
Triterpenoids have been proven to have anti-inflammatory, antiviral, and immune-regulating effects, and the Chinese gooseberry contains triterpenoids such as gooseberry glycosides, pentacyclic triterpene esters, and wild rose glycosides. The content of gooseberry glycosides in ripe fruit can reach 441.16 mg/100 grams, which is over 30 times the content of triterpenoids in apples. It is no wonder that in recent years, there has been a continuous development of products related to the Chinese gooseberry, likely due to the potential health benefits it offers.
The Chinese gooseberry is golden in color, and its carotenoid content is also significant. According to the “Chinese Food Composition Table” (6th Edition), the carotenoid content in the Chinese gooseberry is 2900 micrograms/100 grams, which is more than three times that of pumpkin and comparable to the carotenoid content of spinach (2920 micrograms/100 grams). Thisis an excellent food for those with dry eyes, eye fatigue, and those wanting to prevent dry eye syndrome and night blindness.
It seems that the aromatic Chinese gooseberry, although slightly sour, has considerable nutritional advantages. Now, the question arises: what are some ways to prepare this excellent fruit to make it more palatable?
How can we make the sour Chinese gooseberry taste better?
When it comes to the Chinese gooseberry, one cannot overlook Guizhou. Guizhou, with its unique geographical location, soil, and climate conditions, has produced higher quality Chinese gooseberries, which not only have richer vitamin C and other antioxidants but also come in various varieties, some of which can be eaten fresh due to their moderate sweetness and sourness.
To promote the development of the Chinese gooseberry industry, Guizhou has also been committed to cultivating better varieties, such as the spiny-free “thornless Chinese gooseberry” which is currently being developed.
People in Guizhou have various ways to enjoy the Chinese gooseberry. It is common to see Chinese gooseberry juice sold on the streets of Guiyang. To avoid excessive sourness, this juice usually needs to be mixed with water, sugar, honey, or other sweet juices for flavoring. As long as the sugar content is not too high, it is worth a try. Making Chinese gooseberry preserves is also a common way to enjoy it in Guizhou, but considering that preserves usually contain high sugar content, it is not recommended for frequent consumption.
In China, the processing of fruits naturally includes winemaking. Chinese gooseberry wine has been passed down in Guizhou for nearly a thousand years. The fruit’s aroma blends with the fragrance of white liquor, creating popular Chinese gooseberry liquor and Chinese gooseberry rice wine, which you can enjoy during a visit to Guizhou. Additionally, there is a method of making Chinese gooseberry porridge by adding fresh Chinese gooseberry juice to glutinous rice and rock sugar, which results in a sweet and sour porridge that is refreshing and stimulates appetite, making it quite popular.
Some friends may say that these “methods of eating” are a bit too niche, and fresh Chinese gooseberries are also rarely seen in the market. In fact, we can choose to drink Chinese gooseberry dried fruit, powder, or juice concentrate mixed with water, which not only increases water intake but also supplements vitamin C.
Since the Chinese gooseberry contains a large number of other antioxidant components, which can protect vitamin C, drying, freeze-drying, low-temperature baking, making juice concentrate, or powder will not significantly affect the vitamin C content. If you find it a bit sour, you can also add some fruits or tea according to your taste to adjust the sourness, making the final product more palatable.
Next time you feel thirsty and find plain water a bit boring, try soaking dried Chinese gooseberries in water or diluting Chinese gooseberry juice concentrate for a refreshing drink that is healthy and uplifting.
However, no matter which option you choose, remember to select products with a relatively clean ingredient list, preferably with no sugar or low sugar!
References
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[2] Chen Chao. Study on the Separation and Purification of Polyphenolic Flavonoids from Chinese Gooseberry and Their Hypoglycemic Activity and Mechanism[D]. Guizhou University, 2022.
[3] Fu Yangyang, Liu Jiamin, Lu Xiaoluan, Peng Qianrong, Xie Youchao, Yang Min. Research Progress on the Main Active Components and Pharmacological Effects of Chinese Gooseberry[J]. Food Industry Technology, 2020, 41(13): 328-335,342.
[4] Yuan Huifang, Zhang Yongchun, Cai Xinhua, Xu Ping, Chen Hui, et al. Protective Effect of Chinese Gooseberry Flavonoids on Doxorubicin-Induced Myocardial Cell Toxicity[J]. Acta Anatomica Sinica, 2019(01):49-55.
[5] Li Da, Jiang Nan. Determination of VC, SOD, and Flavonoid Content in Chinese Gooseberry and Their Interactions[J]. Agricultural Product Processing, 2016(3):49-57.
[6] Liu Hongzhang, Qi Jie. Dynamic Changes of Sugar, Acid, Vitamin C, and SOD in Sea Buckthorn[J]. Advances in Horticulture, 2006(3):253-257.
[7] Fan Weiguo, Zhou Yujia. Polyphenol and Triterpenoid Components, Content, and Antioxidant Properties of Chinese Gooseberry Leaves, Petals, and Fruits[J]. Journal of Guizhou University (Natural Science Edition), 2022, 39(5):13-2.
[8] Li Zhihua, Song Xiaokai, Zhao Yanmin, et al. Determination of Total Triterpenoid Content in Different Varieties of Apple Peels and Flesh[J]. Food Research and Development, 2014, 35(11):4.
Source: Science Popularization China (Wang Lu, Registered Dietitian, Member of the Chinese Nutrition Society)
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First review: Chen Qi
Second review: Deng Hui
Third review: Duan Xiangyu