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 never heard of the Chinese gooseberry, but it has significant nutritional value. So, what makes this low-profile fruit so special? Let’s explore it together in this article.
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.
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The Chinese gooseberry is aptly named, with its fruit turning golden yellow when ripe, resembling the color of a duck pear. 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, giving it an unapproachable appearance. Coupled with its slightly sour taste, it has not gained widespread popularity across the country.
Botanically, the Chinese gooseberry belongs to the rose family, similar to snow pears, duck pears, and autumn moon pears, but it is not from the same genus. The most significant 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 high 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 Nutrition Composition Table” (6th Edition)
It can be seen that the vitamin C content of the Chinese gooseberry is not even in the same league as other fruits. Compared to apples, pears, peaches, plums, and apricots, it is 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 to achieve its antioxidant, anti-inflammatory, and immune system support effects, the Chinese gooseberry seems particularly appealing.
However, it is also 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 Nutritional Richness of the Chinese Gooseberry
The advantages of the Chinese gooseberry are not limited to its high vitamin C content; it is also rich in various phytochemicals, especially flavonoids, polyphenols, and antioxidant enzymes, such as flavonols, dihydroflavonols, tannins, chlorogenic acid, quercetin, and tannic acid, as well as superoxide dismutase (SOD). Additionally, the content of triterpenoid compounds in the Chinese gooseberry is particularly prominent.
As we all know, flavonoids and polyphenolic compounds possess powerful antioxidant capabilities, helping to eliminate free radicals, resist inflammatory damage, and protect human cells. Furthermore, flavonoids and polyphenolic compounds 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 cardiomyocyte autophagy and apoptosis, 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 also helps delay cellular aging. The SOD content 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.
Triterpenoid compounds have been confirmed to have anti-inflammatory, antiviral, and immune-regulating effects. The Chinese gooseberry contains triterpenoid compounds such as gooseberry glycosides, pentacyclic triterpene esters, and wild rose glycosides, with the content of gooseberry glycosides in ripe fruit reaching 441.16 mg/100 grams, which is over 30 times that of 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 its potential health benefits.
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The Chinese gooseberry is golden in color, and its carotenoid content is also significant. According to the “Chinese Food Nutrition 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 that of spinach (2920 micrograms/100 grams). Thisis an excellent food for those with dry eyes, eye fatigue, or 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 to Make the Sour Chinese Gooseberry More Delicious?
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 with a moderate sweet and sour taste.
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.
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Chinese people also have a long history of processing fruits into alcohol.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 trip to Guizhou. Additionally, there is a method in Guizhou where fresh Chinese gooseberry juice is added to glutinous rice and rock sugar to make Chinese gooseberry porridge, which is sweet and sour, refreshing, and can stimulate appetite, making it quite popular.
Some friends may say that these “methods of eating” are a bit niche, and fresh Chinese gooseberries are also rarely seen in the market. In fact, we can choose to use dried Chinese gooseberries, Chinese gooseberry powder, or Chinese gooseberry juice concentrate to make drinks, which can not only increase water intake but also supplement vitamin C.
Since the Chinese gooseberry contains a large number of other antioxidant components, it can protect vitamin C, and drying, freeze-drying, low-temperature baking, making concentrates, or powdering 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
[1] Yang Yuexin. Standard Edition of the Chinese Food Composition Table (6th Edition/Volume 1)[M]. Peking University Medical Press, 2018.
[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 Cardiomyocyte 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. Polyphenolic 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.
Planning and Production
Author丨Wang Lu, Registered Dietitian
Reviewed by丨Zhang Yu Researcher/PhD, Chinese Center for Disease Control and Prevention, National Health Science Expert
Planned by丨Wang Mengru
Edited by丨Wang Mengru
Proofread by丨Xu Lai, Lin Lin
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