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Phalsa Benefits

Explore the health benefits of Phalsa (Grewia asiatica), a nutrient-rich berry that boosts immunity, aids digestion, supports heart health, and promotes skin and bone wellness. Learn how to include this refreshing fruit in your diet.

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Written by Dr.Sonia Bhatt

Last updated on 3rd Jul, 2025

Introduction

Have you ever heard of phalsa? This small, purple-black berry might not be as famous as other fruits, but it packs a powerful punch when it comes to health benefits. Native to India and Southeast Asia, phalsa (Grewia asiatica) grows on a shrub and produces small, round fruits with deep purple to black skin and juicy, tangy pulp. It's especially popular during the summer months and is often enjoyed fresh, as juice, or in refreshing sherbets.

Whether you're looking to boost your immunity, improve digestion, or support heart health, phalsa could be a delicious and nutritious addition to your daily routine. Let’s explore why this humble fruit deserves a spot in your diet!

Nutritional Value of Phalsa

Despite its tiny size, phalsa is loaded with essential nutrients, including:

  • Vitamin C (boosts immunity)

  • Iron (helps prevent anaemia)

  • Calcium (supports bone health)

  • Antioxidants (fight free radicals)

  • Dietary fibre (aids digestion)

Top Health Benefits of Phalsa

Following are the health benefits this tangy summer fruit has to offer:

1. Boosts Immunity

Phalsa is rich in vitamin C, which strengthens the immune system and helps the body fight infections. Regular consumption may reduce the frequency of colds and flu.

2. Aids Digestion

Thanks to its high fibre content, phalsa helps regulate bowel movements and prevents constipation. It also soothes acidity and bloating, making it great for gut health.

3. Supports Heart Health

The antioxidants in phalsa help lower bad cholesterol (LDL) and maintain healthy blood pressure, reducing the risk of heart disease.

4. Keeps You Hydrated & Cool

Phalsa has a high water content, making it an excellent natural coolant during hot summers. Drinking phalsa juice helps prevent dehydration and heatstroke.

5. Good for Skin & Hair

The antioxidants and vitamin C in phalsa promote collagen production, keeping skin youthful and reducing acne. It also strengthens hair follicles, preventing hair fall.

6. Helps Manage Blood Sugar

Phalsa has a low glycemic index, meaning it doesn’t cause sudden spikes in blood sugar levels. Diabetics can enjoy it in moderation as a healthy snack.

7. Improves Bone Strength

With calcium and phosphorus, phalsa supports bone density and may help prevent osteoporosis in the long run.

8. May Help with Weight Loss

Low in calories and high in fibre, phalsa keeps you full for longer, reducing unnecessary cravings and aiding weight management.

Consult Top Specialists for Personalised Usage Tips

Dr. S N C Vasundhara Padma, Dietician

Dr. S N C Vasundhara Padma

Dietician

16 Years • RD, ( P.hd )

Chinagadila

Apollo Hospitals Health City Unit, Chinagadila

recommendation

88%

(25+ Patients)

500

50 Cashback

500

No Booking Fees

Ms. Kanika Narang, Dietician

Ms. Kanika Narang

Dietician

12 Years • Msc. In Dietetics and Food Service management from Institute of Hotel Management, Catering and Nutrition. Bsc. In Home science from Institute of Home Economics, Delhi University,

Delhi

Apollo Hospitals Indraprastha, Delhi

800

80 Cashback

1000

No Booking Fees

Prathima Potluri, Dietician

Prathima Potluri

Dietician

9 Years • MSC FOODS & NUTRITION

Hyderabad

Apollo Clinic, A.S.Rao Nagar, Hyderabad

500

50 Cashback

500

No Booking Fees

How to Include Phalsa in Your Diet?

Here are some delicious ways to enjoy phalsa:

  • Fresh & Raw – Eat it as a snack.

  • Juice or Sherbet – Blend with water, sugar, and a pinch of black salt.

  • Smoothies – Mix with yoghurt or other fruits.

  • Jams & Desserts – Use in jellies or puddings.

Note: People with low blood pressure should consume phalsa in moderation, as it may further lower BP.

When to Consult a Doctor?

While phalsa is generally safe, if you experience any unusual reactions like allergies or digestive discomfort, it’s best to consult a doctor. If you have existing health conditions like diabetes or hypertension, check with a healthcare provider before making it a regular part of your diet.

Need expert advice on nutrition? Book a consultation with Apollo 24|7’s dietitians for personalised guidance!

Final Thoughts

Phalsa may be small, but its health benefits are mighty! From boosting immunity to keeping your heart healthy, this summer fruit is a nutritional powerhouse. So, the next time you see phalsa at the market, grab some and enjoy its refreshing taste along with its amazing health perks.

Consult Top Dieticians

Dr. S N C Vasundhara Padma, Dietician

Dr. S N C Vasundhara Padma

Dietician

16 Years • RD, ( P.hd )

Chinagadila

Apollo Hospitals Health City Unit, Chinagadila

recommendation

88%

(25+ Patients)

500

50 Cashback

500

No Booking Fees

Ms. Kanika Narang, Dietician

Ms. Kanika Narang

Dietician

12 Years • Msc. In Dietetics and Food Service management from Institute of Hotel Management, Catering and Nutrition. Bsc. In Home science from Institute of Home Economics, Delhi University,

Delhi

Apollo Hospitals Indraprastha, Delhi

800

80 Cashback

1000

No Booking Fees

Prathima Potluri, Dietician

Prathima Potluri

Dietician

9 Years • MSC FOODS & NUTRITION

Hyderabad

Apollo Clinic, A.S.Rao Nagar, Hyderabad

500

50 Cashback

500

No Booking Fees

Consult Top Specialists for Personalised Usage Tips

Dr. S N C Vasundhara Padma, Dietician

Dr. S N C Vasundhara Padma

Dietician

16 Years • RD, ( P.hd )

Chinagadila

Apollo Hospitals Health City Unit, Chinagadila

recommendation

88%

(25+ Patients)

500

50 Cashback

500

No Booking Fees

Ms. Kanika Narang, Dietician

Ms. Kanika Narang

Dietician

12 Years • Msc. In Dietetics and Food Service management from Institute of Hotel Management, Catering and Nutrition. Bsc. In Home science from Institute of Home Economics, Delhi University,

Delhi

Apollo Hospitals Indraprastha, Delhi

800

80 Cashback

1000

No Booking Fees

Ms. Tannu Parveen, Dietician

Ms. Tannu Parveen

Dietician

7 Years • Msc food and nutrition

Telipara

Apollo Sugar Clinics, Bilaspur, Telipara

600

60 Cashback

Dr. Sasikamalam, General Practitioner

Dr. Sasikamalam

General Practitioner

1 Years • MBBS

COIMBATORE

Apollo Sugar Clinic Coimbatore, COIMBATORE

300

50 Cashback

300

No Booking Fees

Prathima Potluri, Dietician

Prathima Potluri

Dietician

9 Years • MSC FOODS & NUTRITION

Hyderabad

Apollo Clinic, A.S.Rao Nagar, Hyderabad

500

50 Cashback

500

No Booking Fees

Consult Top Dieticians

Dr. S N C Vasundhara Padma, Dietician

Dr. S N C Vasundhara Padma

Dietician

16 Years • RD, ( P.hd )

Chinagadila

Apollo Hospitals Health City Unit, Chinagadila

recommendation

88%

(25+ Patients)

500

50 Cashback

500

No Booking Fees

Ms. Kanika Narang, Dietician

Ms. Kanika Narang

Dietician

12 Years • Msc. In Dietetics and Food Service management from Institute of Hotel Management, Catering and Nutrition. Bsc. In Home science from Institute of Home Economics, Delhi University,

Delhi

Apollo Hospitals Indraprastha, Delhi

800

80 Cashback

1000

No Booking Fees

Ms. Tannu Parveen, Dietician

Ms. Tannu Parveen

Dietician

7 Years • Msc food and nutrition

Telipara

Apollo Sugar Clinics, Bilaspur, Telipara

600

60 Cashback

Dr. Sasikamalam, General Practitioner

Dr. Sasikamalam

General Practitioner

1 Years • MBBS

COIMBATORE

Apollo Sugar Clinic Coimbatore, COIMBATORE

300

50 Cashback

300

No Booking Fees

Prathima Potluri, Dietician

Prathima Potluri

Dietician

9 Years • MSC FOODS & NUTRITION

Hyderabad

Apollo Clinic, A.S.Rao Nagar, Hyderabad

500

50 Cashback

500

No Booking Fees

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