Golden berries (sometimes styled as goldenberries) are small orange fruits grown in sub-tropical climates. They share a lot of similarities with the tomatillo, and grow with a papery husk surrounding the fruit, called a calyx, which is inedible but can protect the fruit for days if it stays intact once the fruit is picked.
Golden berries have a number of great health benefits. They are high in antioxidants, and they contain various compounds that can act as an anti-inflammatory, boost the immune system, and protect eyesight from degenerative age-related conditions.
Golden berries grow on the physalis peruviana, and originate in Peru and the Andes in South America. They are now grown in other hot locations around the world. The fruit is slightly smaller than a cherry tomato but has a much more tropical flavor.
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Golden Berries Benefits
Here are some of the main golden berries health benefits that you’ll enjoy if you eat this fruit:
- High in antioxidants
Goldenberries are high in various antioxidants which can protect the body against the damage caused by free radicals, thereby reducing the risks of some cancers and boosting the health of your cells. The skin of the fruit has the highest amount of antioxidants – around three times that of the pulp.
Because golden berries have compounds called withanolides, they can sometimes have anti-inflammatory properties which can help to combat bowel diseases and colon cancer, and ensuring a healthy digestion system.
- Can boost your immune system
Golden berries are a good source of Vitamin C, with one cup providing around 21% of the recommended daily intake of this vitamin for women (17% for men), which is so crucial in giving you a strong immune system.
- Can protect your eyesight
Golden berries contain carotenoids including lutein and beta-carotene. Carotenoids have been shown to help prevent age-related macular degeneration, one of the leading causes of blindness as you get older.
Golden Berries Nutrition Facts
Golden berries are generally considered to be a superfood and a very healthy fruit. A one-cup serving contains 74 calories, most of which comes from carbohydrates with 15.7g of carbs in a cup.
They are high in fiber too, with 6 grams per cup, while they have 2.7 grams of protein.
In terms of vitamins, a one-cup serving contains around 21% of the RDI for women of Vitamin C, 7% of Vitamin A, 28% of Niacin and 8% of Iron, among other good nutrients. They also contain Vitamin K and calcium.
As well as the good nutrition, there are some golden berries side effects that it’s good to be aware of. If you eat unripe golden berries then they can be poisonous, which could result in digestive pains and diarrhea. In some rare cases it can even be fatal. That’s why it’s important to make sure the fruit is ripe before you eat it – wait until the stalk holding the fruit has turned brown.
It’s also possible to damage your health if you consume too much golden berry juice. If you consume around one two-hundredth of your weight in juice at once (so 1lb of juice for a 200lb person), it can damage your organs.
What do golden berries taste like?
The best way to describe golden berries flavor is similar to pineapple or mango. It’s a sharp, tart taste that is still sweet. Because they almost bridge the gap between tropical fruit and tomato, they can be used in both a regular salad and a fruit salad, as well as making a great fruity sauce or a jam.
They work well as a dessert food too, either blended into a sweet smoothie or even, if you’re not too worried about being super-healthy, dipped in chocolate.
Golden berries dried
Golden berries are a versatile fruit, and so you can eat them fresh or dried. Dried goldenberries are similar to raisins or dried cranberries in texture, with a sweet juicy taste that means they still work great added to smoothies, although most prefer dried golden berries as a snack.
If you want a dried version of golden berries that is perfect for smoothies or even for oatmeal, consider goldenberry powder. In its powdered form it will easily mix with other foods and add that sharp, tangy taste and plenty of nutrients.
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