Golden berries, characterized by their vibrant orange hue, are fruits that share a close relationship with the tomatillo. Similar to tomatillos, a delicate, papery husk known as a calyx encases them, and you must remove it before consuming them.
These fruits are slightly smaller than cherry tomatoes and possess a sweet, tropical flavor that evokes notes of pineapple and mango. Many individuals relish their juicy burst of flavor as a snack or incorporate them into salads, sauces, and jams.
Known by various names such as Inca berry, Peruvian groundcherry, poha berry, goldenberry, husk cherry, and cape gooseberry, golden berries belong to the nightshade family and thrive in warm climates across the globe.
This article provides comprehensive information about golden berries, including their nutritional profile, health benefits, and possible side effects.
Rich in nutrients
Golden berries possess a remarkable nutritional composition. Each cup (140 grams) contains a moderate caloric value of 74 calories, primarily derived from carbohydrates.
Additionally, this serving size offers 6 grams of dietary fiber, which accounts for more than 20% of the recommended daily intake (RDI).
- 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: The intake of niacin provides 28% of the RDI for females and 25% for males.
- 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 are rich in beta-carotene and vitamin K, and they also contain a modest amount of calcium.
Health Benefits
Golden berries are rich in various phytochemicals that could have beneficial effects on your health.
High in Antioxidants
Golden berries are rich in plant-based substances known as antioxidants.
These antioxidants safeguard and repair the damage that free radicals, molecules associated with aging and various diseases, including cancer, inflict.
Research has identified 34 distinct compounds within golden berries that may offer health benefits.
Moreover, studies conducted in vitro have demonstrated that the phenolic compounds present in golden berries can inhibit the proliferation of breast and colon cancer cells.
Another in vitro study revealed that both fresh and dehydrated extracts of golden berries can extend cell lifespan while preventing the formation of compounds responsible for oxidative damage.
Notably, the skin of golden berries contains nearly three times the antioxidant concentration found in the pulp, with antioxidant levels reaching their highest point when the fruits are fully ripe.
Boost Immunity
At present, there is no available human research on the relationship between golden berries and immune system function; however, test-tube studies suggest a range of benefits.
Investigations involving human cells have shown that golden berries may play a role in immune system regulation. The fruit is abundant in polyphenols, which can prevent the release of certain inflammatory immune markers.
In addition, golden berries are a significant source of vitamin C; a single cup (140 grams) contains 15.4 mg of this vitamin, representing 21% of the recommended daily intake for women and 17% for men. Vitamin C is vital for a healthy immune response.
Anti-Inflammatory Benefits
The compounds found in golden berries, known as withanolides, may exhibit anti-inflammatory properties within the body, potentially offering protection against colon cancer.
The study demonstrated that an extract derived from the husk of golden berries effectively reduced inflammation in mice suffering from inflammatory bowel disease.
Furthermore, the mice that received this extract showed decreased levels of inflammatory markers in their tissues. Although there are no equivalent studies conducted on humans, in vitro research involving human cells indicates encouraging results in combating inflammation.
Benefit Bone Health
Golden berries are an excellent source of vitamin K, a fat-soluble vitamin essential for bone metabolism.
This vitamin is a fundamental element in the structure of bone and cartilage and plays a role in maintaining healthy bone turnover rates, which involve the breakdown and rebuilding of bone tissue.
The latest findings recommend taking vitamin K together with vitamin D to promote optimal bone health.
Improve Vision
Golden berries are a source of lutein and beta-carotene, as well as various other carotenoids.
A diet rich in carotenoids derived from fruits and vegetables is associated with a reduced risk of age-related macular degeneration, which is the primary cause of blindness.
People recognize lutein for its role in preventing ocular diseases. Additionally, lutein and other carotenoids, such as zeaxanthin and lycopene, have demonstrated protective effects against vision impairment related to diabetes.
Potential Side Effects
Golden berries can pose a risk of poisoning if consumed while unripe.
The unripe fruit contains solanine, a toxin that is also present in other nightshade vegetables, such as potatoes and tomatoes.
The presence of solanine can lead to gastrointestinal issues, including cramping and diarrhea, and in rare cases, it may result in fatal outcomes.
To ensure safety, it is best to consume only fully ripe golden berries that do not exhibit any green parts. It is also important to be aware that consuming large amounts of golden berries can pose health risks.
A study involving animals found that extremely high doses of freeze-dried golden berry juice—2,273 mg per pound of body weight (5,000 mg per kg) daily—led to heart damage in male mice, with no adverse effects noted in female mice.
There is currently a lack of long-term safety studies regarding golden berries in humans.
The Bottom Line
Golden berries are botanically related to tomatillos, yet they offer a sweet, tropical taste that is similar to pineapple and mango.
They are an excellent source of fiber, vitamins, minerals, and beneficial plant compounds that may promote immune health, vision, and bone strength.
To enjoy their full flavor, it is important to eat them when they are completely ripe, free from any green areas.
These flavorful fruits provide a distinctive sweetness that elevates jams, sauces, desserts, and a variety of other culinary applications.
