Goldenberries are closely linked to the tomatillo – a kind of bright, orange-colored fruit.
Same as tomatillos, they are covered in a papery husk called a calyx that should be removed before eating.
Goldenberries are a bit smaller than cherry tomatoes.
These tropical fruits are sweet, similar to the taste of mango and pineapple.
Many people like to have their juicy flavor by adding jams, sauces, and a snack or in salads.
Goldenberries are also called Inca berry, Poha berry, Peruvian groundcherry, golden berry, cape gooseberry or husk cherry.
Goldenberries belong to the nightshade category of fruits and grow in warm zones around the world.
Dear viewers, in this article we are going to inform you about the health benefits of golden berries, including their nutrition, and side effects.
Golden Berries Nutrition Profile:
Goldenberries holds an impressive nutrient profile.
They hold a moderate amount of calories, offering 74 per cup (140 grams). Most of the calories come from carbs.
From the same serving size, you can also get 6 grams of fiber — over twenty percent of the reference daily intake (RDI).
1-cup (140-gram) of golden berries have the following Nutrition Profile:
Goldenberries also contain a high volume of beta-carotene, vitamin K, and a few amounts of calcium.
Health Benefits of Golden Berries:
Goldenberries have many plant compounds that may positively impact your health.
# High in Antioxidants:
Goldenberries contain high in plant compounds called antioxidants.
Antioxidants repair and protect against the damage of free radicals, which are molecules related to aging and cancer.
So far, studies have discovered that thirty-four unique compounds in golden berries may have benefits for health.
A test-tube study proved that the phenolic compounds in golden berries could stop the growth of colon and breast cancer cells.
One more test-tube study revealed that the fresh and dehydrated golden berries extracts could increase the cells life that causes oxidative damage.
Goldenberries skin has almost three times more antioxidants than its pulp.
Moreover, ripe fruits have the highest level of antioxidants that is added extra health benefits to golden berries.
# Golden Berries Have Anti-Inflammatory Effects:
“Withanolides” is a Compound in goldenberries that may have anti-inflammatory effects for your body, possibly protect against colon cancer.
A study conducted in mice found that golden berries extract can decrease inflammatory bowel disease.
Moreover, mice cured with golden berries extract had lower inflammatory levels in their tissues.
A few test-tube studies in human cells also revealed a promising effect against inflammation.
# Golden berries Boost Immunity:
Till now, no human studies are conducted on golden berries and immune system function, however a few test-tube studies confirm many health benefits of golden berries
Goldenberries may help control your immune system because of having many polyphenols.
Moreover, golden berries high volume of vitamin C.
A cup or 140 grams of golden berries gives 15.4 mg of vitamin C — seventeen percent for men and twenty-one percent of the RDI for women.
Vitamin C plays many vital roles in a healthy immune system.
# Benefits of Golden Berries in Bone Health:
A higher volume of vitamin K in Golden berries works as a fat-soluble vitamin involved in bone metabolism.
This vitamin is needed for keeping bones to be healthy.
A new study advises that vitamin K should be taken along with vitamin D for the best bone health.
# Eating Golden Berries Can Improve Eyesight:
Goldenberries provide beta-carotene and lutein, along with some other carotenoids.
A higher volume of carotenoids that we get from vegetables and fruits is directly linked to a lower possibility of age-related macular degeneration, the top cause of blindness.
The carotenoid lutein is well known for stopping eye diseases.
Lutein and other carotenoids, as well as lycopene and zeaxanthin, have also been proven to protect against the loss of eyesight in diabetes.
Goldenberries Side Effects:
Goldenberries may be toxic if you eat them unripe.
Unripe golden berries have solanine, a poison found in nightshade vegetables, for example, tomatoes and potatoes.
Solanine can occur a digestive problem, as well as diarrhea— and may be deadly in rare circumstances.
To be safe, have fully ripe golden berries without green marks.
And always remember, eating a high volume of golden berries may be risky.
A study conducted in mice that having very high doses of freeze-dried golden berry caused heart damage.
No other side effects were detected.
Long-term safety studies are needed on golden berries in humans.
How to Eat Golden Berries?
You can enjoy fresh or dried golden berries by removing their papery husks.
Fresh golden berries can be found at many grocery stores.
Dried golden berries can be bought online.
Here are a few ways you can add golden berries into your diet:
- Eat raw golden berries as a snack.
- Incorporate them into your fruit salad.
- Add them on top of your savory salad.
- Blend golden berries to make a smoothie.
- Mix them into your chocolate sauce as dessert.
- Add them into your sauce preparation to have meat or fish.
- Make golden berries jam.
- Add them into a grain salad.
- Put golden berries on top of granola and yogurt.
Goldenberries give a unique flavor to any dish or snack.
The Bottom Line:
Although golden berries are closely linked to tomatillos, they are sweet to taste, same to mango and pineapple.
Goldenberries are high in minerals, fiber, vitamins, and useful plant compounds that may improve your vision, immune system, and bones.
You should eat fully ripe golden berries without any green marks.
These delicious fruits add a unique taste to sauce, jams, desserts. To get the optimal goldenberry’s health benefits, you should add it to your diet.
What is your opinion after reading the article about the health benefits of golden berries? Please leave your comments below.