What Is Phalsa? Exploring Its Health Benefits, Uses, And Precautions

Who would have thought that some of us would prefer lesser-known fruit and vegetable juices in the era of superfoods and carbonated drinks? Despite the awareness, some fruits and vegetables are super healthy but yet to be known, and one such fruit is phalsa.

Phalsa are purple fruits that resemble grapes and have a sour taste. They are native to Southeast Asian countries like India, Nepal, Sri Lanka, and Bangladesh. Its scientific name is Grewia asiatica, also known as Indian Sherbat Berry.

This fruit has an abundance of different vitamins, minerals, and antioxidants, which offer a variety of health benefits.  So, in this blog, we will explore its nutritional value and its various health benefits. Let’s get started!

Nutritional Profile Of Phalsa Fruit

Falsa fruit is a nutrient rich fruit. It contains carbohydrates, protein, and a small amount of fat. It has vitamin C, A, and B vitamins such as thiamine, riboflavin, and niacin. Moreover, it has calcium, iron, potassium, and magnesium, along with antioxidants such as anthocyanins, flavonoids, and phenolic compounds.

Here is a general estimation of nutritional values for 100 g of falsa fruit:

Nutrient	Value
Energy	60 kcal
Carbohydrates	15 gm
Protein	2 gm
Fat	0.1 gm
Vitamin C	40 mg
Vitamin A	300 IU
Calcium	25 mg
Iron	2 mg
Potassium	200 mg
Magnesium	15 mg
Dietary Fiber	6 gm

Please note that these nutritional values are approximate and can vary depending on the variety and particular brand availability in the market.

Health Benefits Of Phalsa

These small Indian berries contain functional nutrients that provide various health benefits. The medicinal properties of falsa make it a valuable addition to your balanced diet. So, let’s have a look at the health benefits of Indian sherbet berries:

1. Boosts Immunity

These berries are rich in vitamin C, which has antioxidant properties that improve immune functions. Vitamin C increases the production of white blood cells in the body, which are the defense line of our body. 

2. Promotes Digestive Health

Fiber rich foods help with digestion. As falsa is high in dietary fiber, it helps promote regular bowel movements and prevent constipation. The fiber adds bulk to the stool and allows its better passage through the digestive tract. 

This reduces the risk of gastrointestinal disorders such as irritable bowel syndrome (IBS)  and diverticulitis.

3. Supports Heart Health And Reduce Inflammation

Potassium is one such mineral that is part of blood pressure regulation. It counteracts the effects of sodium, and phlasa has a good amount of potassium. Regular consumption of these berries can reduce the risk of hypertension and other cardiovascular diseases.  

Additionally, the antioxidants in phalsa such as anthocyanins, protect the heart from oxidative stress and inflammation.

4. Enhances Skin Health

The antioxidant properties of vitamin C and other antioxidants in these berries help maintain healthy skin. They enhance the production of collagen, which makes your skin firm and elastic. 

They also protect the skin from free radical damage and reduce the signs of aging, such as wrinkles and fine lines. Moreover, the fruit has a cooling effect, which can soothe the skin in cases of eczema and acne.

5. Helps In Weight Management

The combination of low calorie and high dietary fiber makes any fruit or vegetable a part of your weight management diet plan. Falsa contains a good amount of fiber and fewer calories, which promotes a feeling of fullness and reduces the likelihood of overeating and calorie intake.

Moreover, the natural sugars in these berries provide energy without a high calorie count.

6. Regulates Blood Sugar Levels

Grewia asiatica has a low glycemic index of 5.34. A low glycemic index means it does not cause a rapid spike in blood sugar levels.

This makes it suitable for a diabetes-friendly diet plan. Moreover, the good amount of fiber in the phalsa facilitates a low absorption of sugar in the bloodstream, which helps in maintaining normal blood sugar levels.

7. Promotes Bone Health

Calcium and phosphorus are important minerals for maintaining strong and healthy bones. Calcium improves bone density and strength, and phosphorus has an important role in bone formation.

Therefore, regular consumption of these Indian berries can help you prevent any bone-related disorders, such as osteoporosis.

8. Helps In Body Detoxification

These sherbet berries have natural detoxifying properties that eliminate toxins and cleanse the body. This detoxification process particularly supports liver function and improves your overall health.

Moreover, the fruit’s high content also helps flush out toxins through urine and sweat.

9. Relieves Anemia

Iron is crucial for the production of red blood cells and hemoglobin, which carries oxygen to the cells. The 2 mg of iron in falsa fruit per 100 g makes it beneficial for people suffering from anemia.

So, regular consumption can increase iron levels and reduce the symptoms of anemia, such as fatigue and weakness.

10. Enhances Eye Health

Grewia asiatica contains vitamin A, which is essential for good vision and eye health. Vitamin A protects the cornea and supports the functioning of the retina.

So, include vitamin A-rich foods such as falsa to prevent vision problems such as night blindness and age-related macular degeneration.

Uses Of Phalsa Fruit

We know the phalsa fruit benefits. As it is a nutritional fruit, it has many uses in the fields of culinary, traditional medicine, skincare, and beauty. Let’s understand the uses of falsa fruit in detail.

• You can consume it fresh as a refreshing, healthy snack.
• The most popular way to enjoy it is by making juice, sherbets, and syrups, which are perfect for the summer because of their cooling effects.
• You can make jam and jellies out of it to have natural ingredients in your diet.
• In the field of traditional medicine, it is taken as a digestive aid. It helps to relieve issues such as indigestion and constipation.
• It helps in reducing inflammation, so it is a part of herbal preparation that reduces swelling and discomfort in the case of arthritis and joint pains. In traditional medicine, it is also helpful in treating respiratory conditions such as asthma, bronchitis, and sore throats.
• It also helps in reducing fever. The cooling properties of falsa help lower the body temperature and provide relief from heat.
• For healthy, glowing skin, you can use the juice of sherbet berries as a natural skin tonic. Moreover, you can make your own facial masks and cream from falsa fruit.

Side Effects Of Phalsa 

Generally, the consumption of phalsa fruit is safe for all. However, if you overconsume, it can cause certain side effects.

• Overconsumption can lead to diarrhea, stomach cramps, and bloating.
• We know that these berries have a low glycemic index; however, overconsumption can affect blood sugar levels.
• It is a natural diuretic, and if you overconsume, it can lead to dehydration and affect the electrolyte balance in your body.
• The fruit is rich in tannins and flavonoids. Their overconsumption increases the risk of certain cancers, such as oesophageal cancer.
• Overconsumption can lead to extreme body temperature fluctuations. So, it is advised to consume the sherbet berries in balanced form.

Precautions With Phalsa 

To ensure you are consuming falsa safely and effectively, consider these key precautions.

• Consume the berries in moderation to avoid digestive issues.
• If you have a history of berry allergies, it is best to avoid them. If you are unaware of your allergy, you can have symptoms like skin rashes, itching, and swelling. Discontinue consumption and immediately seek medical help.
• If you are on medication for blood pressure or blood sugar, then consult with your doctor before consuming these berries. This is because it can interact with your medication and make it ineffective.
• As there is limited research on the safety of these berries for pregnant and breastfeeding mothers, they should consult with their doctors before consuming them.
• Always select fresh and ripe fruits for consumption. Moreover, wash them thoroughly under running water before consuming them to remove dirt, pesticides, or contaminants.

Conclusion

In conclusion, phalsa fruit is a nutritious Indian berry that provides many health benefits. It has many uses in the fields of culinary, traditional medicine, and skincare.

It is enjoyed fresh, in the form of healthy snacks, or in the form of cooling sherbet in the summer. However, you can make homemade jam and jellies with this fruit to include it in your breakfast bread or as a garnish on your pastries.

It has amazing health benefits for digestive issues, inflammation, and fever. But if you overconsume, it can cause diarrhea, affect normal sugar levels, and fluctuate your internal body temperature.

Therefore, consume them in moderation, be aware of your berry allergies, and avoid them if you are taking medication, especially for blood sugar and blood pressure.

In the end, it is important to buy fresh and ripe fruit and consume it thoroughly after washing it to enjoy its incredible health benefits.

Frequently Asked Questions

Is Phalsa A Blueberry?

No, falsa is not a blueberry. It is a dark red-purple Indian berry that looks like a blueberry or black currant.

क्या फालसा स्वास्थ्य के लिए अच्छा है?

हाँ, यह स्वास्थ्य के लिए अच्छा है क्योंकि इसमें विटामिन सी, विटामिन ए, एंटीऑक्सीडेंट और आवश्यक खनिज प्रचुर मात्रा में होते हैं। इसमें सूजनरोधी, मधुमेहरोधी और दर्द निवारक गुण होते हैं।

Is Phalsa Good For Cholesterol?

Yes, falsa is beneficial for lowering cholesterol levels. Its high antioxidant properties help to reduce LDL (bad) cholesterol and promote heart health. 

फालसा के उपयोगी भाग?

फालसा के उपयोगी भाग हैं इसके फल जो पोषण संबंधी लाभ देते हैं, और इसकी पत्तियों का उपयोग पारंपरिक चिकित्सा में किया जाता है। इसके अतिरिक्त, इसकी छाल का उपयोग विभिन्न बीमारियों के उपचार में इसके चिकित्सीय लाभों के लिए किया जाता है।

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Disclaimer

This blog post will help you make healthier and better health choices. So be aware and take care. The most important thing to consider is your health before starting any specific diet or routine. Always seek advice from a doctor or dietitian if you have any concerns before starting.

Eat Healthy, Live Healthy. Enjoy a long, happy life.