Most people on the internet refer to Golden berries as Nature’s very own natural Sour Candy. These little berries pack a punch with their flavorful, juicy, bite-sized mouthfuls, which bring together citrus and tartiness. Well, what if I tell you that not only do they pack a punch with their taste, but they also contain a lot of great nutrients. Yes! Do not be fooled by their small size or resemblance to other berries because these little gems are a powerhouse of nutrients. Here’s a look at everything you need to know about the best Golden Berries benefits.
What are Golden Berries?
Golden berries are orange-colored fruits related to the tomatillo, which have a papery husk known as a calyx, which must be removed before eating. They are smaller than cherry tomatoes and taste very sweet and tropical, much like pineapples or mangoes. The best thing about them is that they go well with an assortment of items, making them an excellent pick for salads, fruit bowls, and even smoothies or shakes. Furthermore, they are powerhouses of nutrients, containing a high dose of several nutrients, vitamins, and minerals. So, what are the best golden berries benefits? Let us take an in-depth look at why you need to include these little gems in your diet more frequently.
Golden Berries Nutrient Profile
Other names for golden berries include Incan berries, cape gooseberry, Peruvian groundcherry, husk cherry, and poha berry. Golden berries are part of the nightshade family and grow in warm places. Here’s a quick look at what nutrients they contain. A 140 gram-serving, which would roughly be one cup, contains the following nutrients.
| Sl No | Nutrient | Value |
| 1 | Calories | 74 kcal |
| 2 | Carbs | 15.7 gms |
| 3 | Fiber | 6 gms |
| 4 | Protein | 2.7 gms |
| 5 | Fat | 1 gm |
| 6 | Vitamin C | 21% RDI Women17% RDI Men |
| 7 | Thiamine | 14% RDI Women13% RDI Men |
| 8 | Riboflavin | 5% RDI |
| 9 | Niacin | 28% RDI Women25% RDI Men |
| 10 | Vitamin A | 7% RDI Women6% RDI Men |
*- RDI = Required Daily Intake
It also contains Iron, Phosphorus, beta-carotene and vitamin K along with calcium.
Top Golden Berries Benefits
Golden Berries Benefit 1:
Immunity Booster
These beautiful little gems contain both Vitamin A and C, making them the perfect immunity boosters out there. They can help bolster your Immune system, enabling you to keep infections and other diseases at bay. Also, make sure you make them a part of your diet, especially in winter, so that you can protect your body from the winter flu and cold.
Golden Berries Benefit 2:
Beat the Stress
One of the best nutrients that golden berries contain is withanolide, which is a natural adaptogen that helps the body adapt to stress. It also helps in improving your adrenal system, which makes it easier for you to control your stress, anxiety, and irritation. Over time, these nutrients help you manage your stress, and feel more happy, balanced, and positive.
Golden Berries Benefit 3
Digestive Health
Studies show that a large percentage of Americans suffer from digestion-related illnesses, due to bad eating habits and sedentary life. However, if you have these golden berries occasionally, you won’t have such issues. This is because golden berry seeds contain over 25% pure protein, whereas by comparison, almonds contain 13% protein and walnuts 8%. The high protein content makes them a great post-workout snack.
Golden Berries Benefit 4
Inflammation Reduction
Even the ancient Incans had figured out that the golden berries help with a lot of ailments and in promoting health. Studies have also seen that golden berries have potent and robust anti-inflammatory properties. Such properties help them ease symptoms related to muscle stiffness, fatigue, swollen joints, and headaches.
Golden Berries Benefit 5
Natural De-tox
Sometimes, life in the 21st century can get too much for us, and our bodies. In such cases, one of the best things you can do is detoxify your body using natural methods. The nutrients and minerals in golden berries help them heal your liver and kidney. Both these organs are required to flush toxins out of the body, and thus, they help in making the perfect detox drink.
Golden Berries Benefit 6
Antioxidant Powerhouse
Antioxidants help in fighting against free radicals that harm your tissues and cells. These free radicals form in various parts of your body over time, and they damage your body. Golden berries contain high levels of antioxidants, such as polyphenols and carotenoids. These can even help prevent serious diseases like cancer. Phenolic compounds also help in blocking the growth of breast and colon cancer cells, while also preventing oxidative stress.
Golden Berries Benefit 7
Satiate your Hunger
One of the best things about golden berries is that they help keep hunger at bay by satiating your hunger. Therefore, you can have these while on a diet to ensure you don’t gorge on snacks later. Not only will they keep you energized and prevent snacking, but they also ensure that your body gets all the nutrients it needs.
Golden Berries Benefit 7
Bone Health
Golden Berries contain a lot of Vitamin K, which helps in improving bone metabolism. Vitamin K helps in promoting bone and cartilage health, as it is essential for a healthy bone turnover rate, which decides how bones are broken down and rebuilt. However, Vitamin K should be taken along with Vitamin D, for maximum benefit.
Golden Berries Side Effects
- May be poisonous if eaten unripe due to the presence of solanine.
- When eaten in high quantities, they may cause cramping and diarrhea.
- Not enough medical research supports their benefits.
- High doses lead to an increase in blood pressure.
- Leaves of the berries may be toxic.
Best Ways to Eat Golden Berries
- Raw as a snack
- Fruit salad
- Sprinkle on a savory salad
- Blend into a smoothie
- Dip them in chocolate sauce
- Turn into a sauce
- Golden Berry jam
- Stir into a grain salad
- With yogurt and granola
Golden berries are a versatile fruit that you can have in a multitude of ways. They are incredibly nutritious when eaten in the right quantities, when ripe. Make sure you include these powerhouses in your diet to have a balanced meal.
