Golden berries—also known as Inca berry, Peruvian groundcherry, poha berry, goldenberry, husk cherry and cape gooseberry, aguaymanto, topotopo, and Peruvian groundcherry….(don’t ask me why, why go ask your Mother)…are not actually berries. They belong to the “nightshade” family…the same family as tomatoes, potatoes, and eggplants.
Golden berries are native to the mountainous forests of the Andes—countries such as Ecuador, Columbia, Brazil, Peru and Chile where the annual average temperature is about 60°F….and has been cultivated there ever since the days of the ancient Incans—as early as 4,000 years ago. Today they are also found in South Africa, Australia, New Zealand, and Golden berries grow on shrubs that are about three feet high with velvety, heart-shaped leaves and bell-shaped flowers that are less than an inch across.Hawaii, Taiwan, California, India, and Great Britain..
The fruit itself is a bright, yellow-orange orb wrapped in a papery husk…similar in appearance to a tomatillo and about the size of a marble…sort of a mini version of a yrllow cherry tomato.
Golden berries have a tart, tangy taste…similar to other tropical fruits—such as the pineapple or mango.
Goldenberries are a low-calorie fruit that contain impressive amount of vitamins, minerals and fiber as shown below, but the primary benefit of golden berries is a high concentration of antioxidants—such as polyphenols and carotenoids—naturally-occuring pigments that give foods such as goldenberries, oranges, pumpkins, and carrots their color.
One cup of golden berries contains…
- Calories: 74
- Carbs: 15.7 grams
- Fiber: 6 grams
- Protein: 2.7 grams
- Fat: 1 gram
- Vitamin C: 21% of the RDI for women and 17% for men
- Thiamine: 14% of the RDI for women and 13% for men
- Riboflavin: 5% of the RDI
- Niacin: 28% of the RDI for women and 25% for men
- Vitamin A: 7% of the RDI for women and 6% for men
- Iron: 8% of the RDI for women and 18% for men
- Phosphorus: 8% of the RDI
Golden berries have many health benefits to offer. Let’s take a look at some of them…
- Bones…Golden berries are high in vitamin K, a vitamin thar is necessary for healthy bones and cartilage.
- Cholesterol Levels…Golden berries contain antioxidants and fatty acids—such as linoleic acid and oleic acid—that help lower your cholesterol. levels and establish the cholesterol balance needed to ensure a healthy heart.
- Diabetes…Eating golden berries can be an effective preventive method and a treatment for Type II diabetes because golden berries contain nutrients that keep you from having high blood sugar levels.
- Heart…Goldenberries can improve the health of your heart by lowering inflammation of the arteries and blood vessels…as well as blood pressure.
- Immunity...Golden berries contain significant level of vitamin C…almost 15%DV…that is so important for your immune system.
- Inflammation…Golden berries contain natural antioxidants and steroids that help calm inflammation caused by such diseases as IBS, arthritis, gout, muscle aches, chronic pain, hemorrhoids, autoimmune diseases, and some neurodegenerative diseases….
- Liver and Kidney Health...Golden berries can reduce liver scarring and degradation….and also help eliminate toxins by making you pee more and flushing out excess fats, salts, and toxins from the lymphatic system.
- Vision…Golden berries contain lutein and beta-carotene that can keep your eyes in top working order as you age and lower your risk of developing age-related macular degeneration, vision loss from diabetes, cataracts and other eye diseases.
- Weight Loss...Golden berries are a good option for people trying to lose weight because they contain a large percentage of your daily nutrients, but hardly any fats or calories….only 53 calories per half cup.