Key Highlights:
- Golden berries, scientifically known as Physalis peruviana, are small, orange-coloured fruits from the Peruvian and Ecuadorian Andes.
- Filled with nutrients like vitamins A, C, K, and minerals such as iron and phosphorus.
- They pack a punch with their proposed high antioxidant content, anti-inflammatory properties, and weight reducing effects. They are also said to support diabetes control, immune health, eyesight, and bone strength.
- While generally safe, some people might be allergic, so moderate consumption is key.
- You can eat them raw, dried, or add them to different dishes.
Introduction
Golden berries, or Physalis peruviana, are tiny, orange fruits from the Andes of Peru and Ecuador. They’ve come into popularity recently due to their nutrient-rich profile and the rising interest in “superfruits”. In this article, we will delve into what sets these berries apart. We’ll discuss their nutrient value and their potential health benefits. Additionally, we will discuss tips on how you can add golden berries to meals.
Did you know?
- Golden berries have been used in traditional medicine to treat conditions such as inflammation and urinary tract infections. source: ncbi.nlm.nih.gov
- Golden Berry shows potential in managing metabolic disorders and preventing chronic diseases. source: PMC
- Golden berries contain polyphenols, which have been shown to have anti-cancer effects. source: pubmed.ncbi.nlm.nih.gov
- Golden berries contain high levels of fiber, which aids in digestion and promotes a healthy gut. source: PMC
- Golden Berry is rich in antioxidants such as carotenoids, flavonoids, and phenolic acids. source: PMC
What Are Golden Berries?
Golden berries, also known by names like Inca berry, Peruvian groundcherry, and husk cherry, hail from the nightshade family. They’re cousins to the tomatillo. Though native to South America, they’re now globally grown for their distinct taste and possible health benefits. These are orange coloured fruits, with a little bit of sweet yet tangy taste, like a pineapple-mango mix, all wrapped in a thin shell called a calyx.
tangy taste, like a pineapple-mango mix, all wrapped in a thin shell called a calyx.
Nutritional Profile
Golden berries are a super mix of major nutrients, trace nutrients, and plant chemicals. Their high nutrient and antioxidant values make them a healthy fruit.
Macronutrients
- Few calories
- High in fiber and protein
- Nearly zero fat
Micronutrients
- Full of vitamins A, C, and K
- Iron and phosphorus are present as well
Phytochemicals
- Rich in antioxidants
- Plenty of polyphenols are found in it
Research-Backed Potential Health Benefits
There’s plenty of research suggesting golden berries have many health benefits which are discussed below.
1. High in Antioxidants
Antioxidants keep us protected from oxidative stress. This stress can lead to sickness right from cancer to brain disorders. Golden berries have a wide range of antioxidants. They include polyphenols and carotenoids. These may help lower oxidative damage in the body.
2. Anti-Inflammatory Benefits
The withanolides in golden berries have anti-inflammatory properties. As we all know, inflammation can link to a series of chronic illnesses. These are like heart disease and diabetes. Eating golden berries may help lower inflammation and offer protection from such diseases.
3. Diabetes Management
Some studies suggest that golden berries lower blood sugar and make insulin more effective. One study saw the fiber in golden berries slow down sugar uptake. This action may help reduce blood sugar spikes and manage overall sugar levels.
4. Immune System Boost
Vitamin C aids a healthy immune system. This vitamin is abundant in golden berries. It is said to help support the body’s response to infection and swelling resulting from it.
5. Weight Loss Assistance
Golden berries are a great way to aid weight loss. They’re low in calories but full of fiber. Adding them to your meals may fill you up for a longer time, avoiding overeating. But always remember a balanced diet and regular exercise are key for weight loss.
6. Vision Health
Eating golden berries may support eye health too thanks to their vitamin A content. It is said to aid clear vision and maintain retinal cell functioning. Regular consumption might guard against age-linked vision problems like macular decay.
7. Bone Health
Healthy bones require calcium and phosphorus. Luckily, golden berries are rich in these minerals. They back up bone strength and density, easing the threat of brittle bones.
Although studies have shown potential benefits of golden berry, these are still in nascent stages. Further long-term studies are needed to corroborate these findings.
Potential Side Effects
Golden berries are usually safe, but some might be allergic or sensitive to them. So, eating them in controlled amounts is key and always look out for any signs of allergy.
Allergies or Sensitivities
- Some might be allergic to golden berries or be sensitive to the fruit.
- Signs can range from itching, a rash, or belly issues.
Overconsumption Risks
- Eating too many golden berries could lead to gut issues like cramps and loose stools.
How to Incorporate Golden Berries into Your Diet?
You can enjoy golden berries in many ways. They can be eaten fresh, dried, or added to recipes.
- Eating raw: Clean them and strip off the calyx. Enjoy them as is or in fruit salads.
- Dried golden berries: They can be yogurt toppings or mixed with granola. They are also good in trail mixes.
- In dishes: You can use them in smoothies, jams, sauces, and baked goods for a unique taste and health benefits.
Conclusion
Golden berries are nutrient-rich fruits with strong antioxidant properties. Including them in your diet may improve the immune system, aid in eyesight, control diabetes, and even help lose weight. As with all food, don’t overdo it, and watch for any allergic reactions. If in doubt always consult your doctor before incorporating it into your diet.
Frequently Asked Questions (FAQs)
What do golden berries taste like? Golden berries offer a unique blend of sweet and tart, with a slight tang. It tastes like a combination between pineapple and mango.
Can I eat golden berries raw? Yes, after cleaning and stripping off the calyx, you can eat them fresh.
What is a typical serving size for golden berries? For fresh golden berries, aim for about ½ cup (around 100 grams). If they’re dried, about ¼ cup (close to 28 grams) should suffice.
Are golden berries safe for pregnant women and children? Generally, eating golden berries should be safe for both groups if eaten in controlled amounts. But if you’re anxious or expect a known allergy or sensitivity, check with your doctor first.
How should I store golden berries? Keep fresh golden berries in a cool, dry place like your fridge. Keep them in their protective cover to avoid spoilage. Store dried ones in an airtight jar in a cool, dry area away from direct light.
Are golden berries the same as gooseberries? No, they’re not the same, even though both are small, round, and from the same family. Each comes with its unique flavours. Golden berries are Physalis peruviana, and gooseberries fall under the Ribes species.
References:
- National Center for Biotechnology Information (NCBI). Antioxidants and aging [Internet]. [cited 2024 Jun 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/1985414
- National Center for Biotechnology Information (NCBI). Antioxidant activities of Physalis peruviana [Internet]. [cited 2024 Jun 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/15930727
- National Center for Biotechnology Information (NCBI). Assessment of antidiabetic activity and acute toxicity of leaf extracts from Physalis peruviana L. in guinea-pig – PMC [Internet]. [cited 2024 Jun 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3793154
- National Center for Biotechnology Information (NCBI). Cape Gooseberry [Physalis peruviana L.] Calyces Ameliorate TNBS Acid-induced Colitis in Rats [Internet]. [cited 2024 Jun 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/26221001
- National Center for Biotechnology Information (NCBI). Cytotoxic and Immunomodulatory Potential Activity of Physalis peruviana Fruit Extracts on Cervical Cancer (HeLa) and Fibroblast (L929) Cells [Internet]. [cited 2024 Jun 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/28719984
- National Center for Biotechnology Information (NCBI). Daily Consumption of Golden Berry (Physalis peruviana) Has Been Shown to Halt the Progression of Insulin Resistance and Obesity in Obese Rats with Metabolic Syndrome – PMC [Internet]. [cited 2024 Jun 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10857591
- National Center for Biotechnology Information (NCBI). Extracts of Physalis peruviana Protect Astrocytic Cells Under Oxidative Stress With Rotenone [Internet]. [cited 2024 Jun 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/30175092
- National Center for Biotechnology Information (NCBI). Oil goldenberry (Physalis peruviana L.) [Internet]. [cited 2024 Jun 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/12568557
- National Center for Biotechnology Information (NCBI). Physalis peruviana L. inhibits airway inflammation induced by cigarette smoke and lipopolysaccharide through inhibition of extracellular signal-regulated kinase and induction of heme oxygenase-1 [Internet]. [cited 2024 Jun 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/28949372
- National Center for Biotechnology Information (NCBI). Potential of Dietary Non-Provitamin A Carotenoids in the Prevention and Treatment of Diabetic Microvascular Complications [Internet]. [cited 2024 Jun 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/26773012
- National Center for Biotechnology Information (NCBI). Rheological, Chemical and Physical Characteristics of Golden Berry (Physalis peruviana L.) after Convective and Microwave Drying – PMC [Internet]. [cited 2024 Jun 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5575635
- National Center for Biotechnology Information (NCBI). Role of diet and food intake in age-related macular degeneration: a systematic review [Internet]. [cited 2024 Jun 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/29927057
- National Center for Biotechnology Information (NCBI). The Daniel K. Inouye College of Pharmacy Scripts: Poha Berry (Physalis peruviana) with Potential Anti-inflammatory and Cancer Prevention Activities [Internet]. [cited 2024 Jun 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/27920947
- National Center for Biotechnology Information (NCBI). The Effect of Lutein on Eye and Extra-Eye Health [Internet]. [cited 2024 Jun 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/30231532
- National Center for Biotechnology Information (NCBI). The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Review [Internet]. [cited 2024 Jun 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/29138634
- National Center for Biotechnology Information (NCBI). Toxicology of solanine: an overview [Internet]. [cited 2024 Jun 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/6338654
- National Center for Biotechnology Information (NCBI). Vitamin C and Immune Function [Internet]. [cited 2024 Jun 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/29099763
- National Center for Biotechnology Information (NCBI). 4beta-Hydroxywithanolide E from Physalis peruviana (golden berry) inhibits growth of human lung cancer cells through DNA damage, apoptosis and G2/M arrest [Internet]. [cited 2024 Jun 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/20167063
- National Center for Biotechnology Information (NCBI). Acute and Subchronic Toxic Effects of the Fruits of Physalis peruviana L [Internet]. [cited 2024 Jun 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/24369482
- National Center for Biotechnology Information (NCBI). Characterization of carotenoid profiles in goldenberry (Physalis peruviana L.) fruits at various ripening stages and in different plant tissues by HPLC-DAD-APCI-MSn [Internet]. [cited 2024 Jun 20]. Available from: https://www.ncbi.nlm.nih.gov/pubmed/29287402
- National Center for Biotechnology Information (NCBI). Oxidants, antioxidants, and the degenerative diseases of aging. [Internet]. [cited 2024 Jun 20]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC47258
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Medically reviewed by Dr Rajeev Singh 
Last updated: Jul 2, 2024
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