India has some of the most delicious and nutritious seasonal berries during summer, be it ber, lasoora or amla. Karonda or Bengal currant, is a small, sour berry that grows on the karonda shrub, which is native to the Indian subcontinent, particularly east and northern India. You may even have seen these mini coral-hued berries growing out of your neighbour's garden when you were growing up. It is widely cultivated in regions with tropical and subtropical climates.
Karonda berries are often used in traditional Indian cuisine for their tangy flavour and it’s valued for its nutritional benefits, offering a range of vitamins, minerals, and antioxidants that contribute to overall health and well-being. Let’s break down some of its nutritional benefits.
Karonda berries are small, round fruits that typically measure around 1-2 centimetres in diameter. They have glossy, smooth skin that ranges in color from green to red-purple when ripe. The flesh of the karonda berry is juicy and slightly tart, with small seeds in the center. Karonda berries can be eaten fresh, dried, or pickled, and they are commonly used in chutneys, jams, preserves, and beverages in Indian cuisine.
In addition to their culinary uses, karonda berries have medicinal properties and are used in traditional Ayurvedic medicine to treat various ailments. They are believed to have cooling and diuretic properties and are used to alleviate digestive issues, boost immunity, and promote overall health and well-being. Let's have a look at their nutritional properties:
Vitamins
Karonda berries are a good source of vitamins, particularly vitamin C. Vitamin C is an essential nutrient that plays a vital role in immune function, wound healing, and collagen production. A single serving of karonda berries can provide a significant portion of the daily recommended intake of vitamin C, helping to support overall health and immunity.
Minerals
Karonda berries contain various minerals, including calcium, phosphorus, and iron. Calcium and phosphorus are essential for bone health, while iron is necessary for the production of red blood cells and oxygen transport in the body. Including karonda berries in your diet can help ensure adequate intake of these important minerals and support overall health and vitality.
Antioxidant-rich
Karonda berries are rich in antioxidants, including phenolic compounds and flavonoids. These antioxidants help protect the body against oxidative stress and damage caused by free radicals. Regular consumption of foods rich in antioxidants, such as karonda berries, can help reduce the risk of chronic diseases such as heart disease, cancer, and neurodegenerative disorders.
Dietary Fiber
Karonda berries are a good source of dietary fibre, which is important for digestive health and regular bowel movements. Fibre helps promote satiety, regulate blood sugar levels, and support healthy cholesterol levels. Including karonda berries in your diet can help support digestive function and promote overall gastrointestinal health.
Low in Calories
Karonda berries are low in calories and fat, making them a healthy snack option for those looking to manage their weight or maintain a balanced diet. They provide a burst of flavour and nutrition without adding excess calories or unhealthy fats to your diet.