How Is It a Superfood?
Golden Berries, now considered a “superfood,”
have been eaten worldwide for hundreds of years and are not new to the U.S. food market. Raw golden berries are an excellent source of vitamin A, vitamin C, and thiamin.
Golden berries are becoming increasingly popular because they are very healthy. It is most definitely a superfood. With berries, you probably eat a few well-known types. But the golden berry, which is less well known, is a nutritional all-star that you can add to the team.
The bright orange fruit from South America has a reputation as a well-deserved superfood. It’s easy to see why: Its Hall of Fame resume lists vitamins and minerals that look like the back of a multivitamin bottle.
What are Golden Berries?
Golden berries with a sour and tangy taste come from shrubs in the highlands of Peru and other countries near the Andes. The Incas grew the fruit thousands of years ago, and it has been used to spice up South American food ever since. However, it now grows all over the world.
The fruit, about the size of a marble, grows inside a papery husk, just like its green cousin, the tomatillo. Both come from the nightshade plant family, which makes food. The golden berry is also called Cape gooseberry, Peruvian groundcherry, Inca berry, and husk cherry, among other names. Golden berries are good for your health. People have been eating golden berries for a few thousand years because they taste good and are healthy. They have a unique sweet and tart taste with a cross between clementine and cranberry.
What Makes It a Superfood?
Antioxidant benefits:
Carotenoids in golden berries do more than give the fruit its orange color. They also protect your body from free radicals.
In different studies, the golden berry has also shown that it can help fight cancer. One study found that the fruit might help stop lung cancer cells from growing. Another study has indicated that it might help kill oral cancer cells.
Foods like golden berries, high in antioxidants, will help fight cancer and make our bodies healthier.
Another antioxidant in golden berries, phytosterols, can help lower your cholesterol levels. This compound is especially good at lowering LDL cholesterol, also called “bad” cholesterol.
Powers to Stop Inflammation
Are Golden Berries Good for Arthritis?
Golden berries contain natural steroids called withanolides. These steroids can help calm inflammation in chronic arthritis, autoimmune diseases, and neurodegenerative diseases. This is another benefit that the golden berry has going for it. The little orange balls have a lot of good power in them. Adding golden berries to your diet could help ease the pain of arthritis and muscle aches and even help your blood flow so that your heart can pump as well as it should.
Due to its anti-inflammatory powers adding golden berries to your diet could help soothe arthritis, calm muscle aches, and even boost circulation to ease the strain on your heart.
Are Golden Berries Good for Your Liver?
The little golden fruits are powerful detoxifiers. Each berry’s robust nutritional profile offers vitamins, minerals, and antioxidants and nourishes the liver and kidneys. Both organs play a critical role in flushing toxins out of the body.
Can Golden Berries Help with Cholesterol?
Golden berries contain a type of antioxidant that can help lower cholesterol in your blood. It can reduce what is considered to be the “bad” (LDL) cholesterol. Golden berries contain fatty acids, which can help lower your cholesterol overall.
Diabetes Management
Golden berries have been found to slow the rate at which your body breaks down carbohydrates into simple sugars. Golden berries help ensure that your bloodstream doesn’t get a rush of sugar you don’t need. The best way to avoid hyperglycemia, a potentially dangerous health condition that can happen to people with diabetes, is to control blood sugar levels and avoid spikes.
Vitamins and Healthy Eating
Golden berries are low-calorie fruits with vitamins and nutrients. They are low in calories. Here are some nutritional facts based on a half cup of golden berries—
• Calories: 53.
• Protein: 1.9 grams
• Carbohydrates: 11.2 grams
• Vitamin A
• Vitamin B1 (thiamin)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• Vitamin C
• Vitamin E
• Vitamin K
• Iron
• Phosphorous
An Important Rule of Golden Berries
With golden berries, you must follow one rule: Don’t eat them until they are ripe. Solanine, a natural poison found in nightshade plants, could be in golden berries that carry a green tint that indicates they are not ready to be eaten. It could cause diarrhea, vomiting, trouble breathing, and a slow heart rate if you eat it before it is mature and ready to be eaten. If you eat enough, you could even die. If you want to eat golden berries, the color ‘green’ means you should stop. If they’re not ready, don’t eat them.
Can You Eat Golden Berries Raw?
Golden berries can be eaten fresh or dried. They add a unique flavor to jams, sauces, salads, and desserts.
You can buy fresh or dried golden berries online, and some specialty grocery stores may sell them. It might be hard to find them, but when you do, they’re worth the hunt. Just ask a registered dietitian for the full scoop on this food that is becoming increasingly popular.
How to Eat Golden Berries
If you want to try something new, you can eat golden berries in a variety of ways. For example, they would be great on a salad or with yogurt. You can also make a jam or compote from the fruit or eat it uncooked. Knowing that adding golden berries to a dish doesn’t add a lot of calories, but instead offers a healthy choice for those who want to lose weight is quite encouraging.
You can place golden berries in sweet and spicy meals. Find your favorite new dish and experiment with a variety of recipes. Such as:
- Creating an appetizing goldenberry salsa
- Whip up golden berry muffins
- Take a fling with an exotic fruit salad
- Take a tasty experiment with granola bars
- Present a spicy chicken dish made with a golden berry sauce.