Experts Explain Health Benefits And Risks Of Eating Phalsa During Summer

Seasonal fruit phalsa, also known as Indian sherbet berry or Grewia asiatica, is gaining renewed attention among nutrition experts for its potential health benefits during India’s intense summer season. Rich in antioxidants, vitamins, minerals, and fibre, the small purple fruit is widely consumed in North India and is traditionally valued for its natural cooling properties. Health specialists say regular but moderate consumption of phalsa may help improve digestion, hydration, and blood sugar regulation, especially during periods of extreme heat.

According to nutrition experts, phalsa contains significant amounts of vitamins A and C, along with essential minerals such as calcium, phosphorus, and iron. The fruit is also low in calories and has a low to moderate glycaemic index, making it a potentially safer seasonal option for individuals monitoring blood sugar levels. Researchers and dietitians note that the fruit’s high water content and electrolyte-supporting nutrients can help the body cope with dehydration and fatigue during heatwaves.

Ms Ruchika Jain, Chief Dietitian and Clinical Nutritionist at Fortis Hospital in New Delhi, explained that phalsa may help stabilise blood sugar because of its fibre content and slow digestion process. She stated that the fruit’s naturally low glycaemic index allows gradual release of glucose into the bloodstream, helping avoid sudden sugar spikes. Jain also highlighted that the fruit’s antioxidants and hydration-supporting qualities may contribute to better insulin sensitivity during extreme summer conditions.

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Health experts further suggest that phalsa may support digestive health by improving bowel movement and nourishing beneficial gut bacteria. Studies cited by nutrition researchers indicate that the fruit’s fibre and mild astringent properties can reduce bloating, acidity, and heat-related digestive discomfort. In addition, its antioxidant compounds, including polyphenols and anthocyanins, are believed to help reduce oxidative stress, strengthen immunity, and lower inflammation linked to prolonged exposure to high temperatures.

Despite its benefits, experts caution against excessive or improper consumption of phalsa, especially in processed forms such as heavily sweetened juices or sherbets. Dietitians advise consuming the fruit fresh to maximise nutritional value while avoiding added sugar that may counteract its blood sugar benefits. Individuals with severe acidity, sensitive stomachs, or those following strict diabetic diets are encouraged to consult medical professionals before making phalsa a daily dietary habit.

As heatwave conditions continue across several parts of India, nutritionists say seasonal fruits like phalsa can play a supportive role in maintaining hydration and overall well-being when combined with balanced eating habits and proper medical guidance. Experts stress that while the fruit offers multiple health advantages, moderation and individual dietary needs should guide its regular consumption.

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