Golden berries, also known as husk cherry, Inca berry, and Peruvian groundcherry, are slightly smaller than cherry tomatoes. They have a sweet tropical taste and can be had as a snack or included in salads, sauces, and jams.
Goldenberries nutrition profile includes vitamin C, niacin, and fibre. Golden berries help in maintaining eye and bone health and boost the immune system. Read on to understand the various health benefits as well as side effects of golden berries.
Golden Berries Benefits
Golden berries have a sweet-tart flavour and can be added to any savoury or sweet dish. There are several reasons for people choosing to include these berries in their diet. It is considered a superfood for the various benefits it renders. Some of the Golden Berries benefits are mentioned below:
1. Antioxidant and Anti-inflammatory Properties
Golden berries have potent antioxidant properties. Antioxidants protect and repair damage caused by free radicals. The skin of the golden berries has thrice the antioxidants compared to the pulp. Also, the antioxidant properties of the fruit are at the maximum level when the fruit is fully ripe.
Withanolides, the compounds in golden berries, have anti-inflammatory properties. Including golden berries in your diet may help in managing arthritis and muscle soreness. It also helps in improving blood circulation to reduce the strain on your heart.
2. Aids in the Upkeep of Bone Health
Vitamin K helps in bone metabolism and golden berries are a good source of Vitamin K. Vitamin K is an important component of cartilage and bone and aids in the breakdown and reformation of bones. Vitamin K should be consumed along with Vitamin D for the best results.
3. Supports Eye Health
One of the major golden berries benefits is that they support eye health. They contain beta-carotene and lutein, besides other carotenoids. Consuming a diet rich in carotenoids reduces the risk of age-related macular degeneration, which is one of the main causes of blindness as you age. Of all the carotenoids, lutein is the one known to prevent eye-related issues.
Lutein, Zeaxanthin, and lycopene, along with other carotenoids, are known to prevent vision loss in diabetic patients.
Golden Berries Nutritional Profile
The nutritional profile of golden berries is impressive. They are low in calories and provide 74 Kcal for every 140 grams serving. Besides being low in calories, the other nutritional benefits you can derive from golden berries in 140 grams serving are:
- Protein: 2.7 gms
- Fat: 1 gm
- Carbs: 15.7 gms
- Fibre: 6 gms
- Vitamin C: 21% of RDI for women and 17% for men
- Thiamine: 14% of RDI for women and 13% for men
- Niacin: 28% of the RDI for women and 25% for men
- Riboflavin: 5% of the RDI
- Iron: 8% of the RDI for women and 18% for men
- Phosphorous: 8% of the RDI
- Vitamin A: 7% of the RDI for women and 6% for men
They are also a good source of Vitamin K, beta-carotene, and some amounts of calcium.
Possible Side-Effects of Golden Berries
You should always consume fully ripe golden berries. Unripe golden berries can cause toxic effects as given below:
- Unripe golden berries have a toxic component, i.e., solanine. Solanine can cause digestive issues, including diarrhoea and cramping. It can be fatal in some cases.
- A few animal studies reported that overconsumption of golden berries can cause health complications. It may cause heart-related issues in men, though not so bad for women.
Ways of Incorporating Golden Berries into Your Diet
Golden berries can be purchased online or in grocery stores. Since golden berries are low in calories, they are a nutritious addition to those who are on a weight loss journey. You can incorporate golden berries into your diet in several ways.
- You can use them as a topping for savoury salads
- Blend them into a smoothie
- Eat them raw as a mid-meal snack
- Can make a jam or sauce
- Use them as a topping for your yoghurt.
Conclusion
Golden berries, the bright orange-coloured fruits, are closely related to the tomatillos. They have a sweet-tart flavour and can be easily included in a savoury or sweet dish. Low in calories, these berries are a great inclusion for individuals struggling to lose the extra pounds. The health benefits of these berries, besides aiding weight loss, include supporting bone and eye health, preventing free radical damage, managing blood sugar levels, and reducing inflammation. Incorporate golden berries into your diet and derive impressive benefits.
