Golden berries (sometimes styled as goldenberries) are small orange fruits grown in sub-tropical climates. They share many similarities with the tomatillo and grow with a papery husk surrounding the fruit, called a calyx. It is inedible but can protect the fruit for days if it stays intact once it is picked.
Golden berries have many great health benefits. They are high in antioxidants and 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 leading 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 fruit’s skin has the highest amount of antioxidants – around three times that of the pulp.
- Anti-inflammatory
Because golden berries have compounds called withanolides, they can sometimes have anti-inflammatory properties, which can help combat bowel diseases and colon cancer and ensure a healthy digestive 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 for women (17% for men), which is crucial in giving you a robust 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 age.
Golden Berries Nutrition Facts
Golden berries are considered a superfood and a very healthy fruit. A one-cup serving contains 74 calories, most of which come 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 good nutrition, some golden berry’s side effects are essential to be aware of. If you eat unripe golden berries, they can be poisonous, resulting in digestive pains and diarrhea. In some rare cases, it can even be fatal. That’s why it’s essential to ensure the fruit is ripe before eating 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. Consuming around one two-hundredth of your weight in juice at once (so 1lb of juice for a 200lb person) can damage your organs.
What Do Golden Berries Taste Like?
The best way to describe golden berries’ flavor is like 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 a regular and fruit salad, making a delicious fruity sauce or jam. They work well as a dessert food, too, blended into a sweet smoothie or dipped in chocolate if you’re not too worried about being super-healthy.
Golden Berries Dried
Golden berries are versatile, 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 still works great added to smoothies. However, most prefer dried golden berries as a snack.
If you want a dried version of golden berries perfect for smoothies or even oatmeal, consider goldenberry powder. It will easily mix with other foods in its powdered form and add that sharp, tangy taste and plenty of nutrients.
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