What Are Goldenberries? The Superfruit You Need to Try
When it comes to high-quality fruits with exceptional nutritional value, blueberries, blackberries, strawberries, and others may come to mind. However, don’t overlook goldenberries, which have only recently started to gain recognition. These small fruits contain a wide range of minerals and vitamins, making them a nutrient-dense superfood. Goldenberries are also incredibly versatile and can be used in a variety of ways.
What are Goldenberries?
The goldenberry is a yellow-orangish fruit that is encased in a papery husk, kind of similar to a tomatillo. Another name for this plant is Physalis Peruviana. Goldenberries are considered palm fruit and are grown in warmer areas of the world– Peru, Ecuador, Chile, and Colombia. They are common in western South America, especially in the Andes Mountains. South America’s goldenberry boasts vital nutrition and is becoming more well-known in the United States.
The goldenberry goes by many names, including:
- Poha berry
- Cape gooseberry
- Aguaymanto
- Pichu berry
- Inca berry
- Peruvian groundcherry
- Topotop
Why are Goldenberries a Superfruit?
Not only is this berry tasty and can be eaten with various other foods, but it qualifies as a superfood because of four top reasons.
It’s a powerful antioxidant
Goldenberries contain carotenoids that do more than just provide an orange color to the fruit. Carotenoids provide a powerful antioxidant that can help protect the body against free radicals that would otherwise damage cells and let more disease in. Of course, it’s no cure, but goldenberry has been shown in studies to have cancer-fighting properties. One study showed that goldenberries can help reduce the growth of lung cancer cells.
Another antioxidant found in this superfood is phytosterols, which support cholesterol levels. Phytosterols are exceptionally good at lowering low-density lipoprotein (LDL) cholesterol, which you may know as the “bad” cholesterol.
Natural anti-inflammatory agents
A natural steroid called withanolides is found in goldenberries, which can help combat inflammation. Snacking on some goldenberries can help soothe muscle pain, arthritis, and increase circulation.
Slows down the intake of simple sugars
Goldenberries are ideal for people who have diabetes. Since they boast compounds that slow the body’s intake of similar sugars from carbohydrates, it helps to prevent sugar rush in your bloodstream.
Keeping your blood sugar levels regulated is important to avoid hyperglycemia, associated with diabetes.
Vitamins galore
A goldenberry is tiny but definitely mighty in terms of nutrients. This small orange ball of superfruit contains a long list of vitamins and minerals that are important for your body.
Potential Health Benefits
Aside from the benefits above, snacking on this goldenberry superfruit can potentially boost immunity. While there are no human studies, there have been test-tube studies that reveal multiple benefits. Goldenberries contain several polyphenols that block the release of specific inflammatory markers.
Vitamin C has been known to play a healthy role in boosting the immune system. One cup of goldenberries provides about 15.4 mg of vitamin C.
Goldenberries are a great source of vitamin K, which is crucial for bone metabolism and the maintenance of healthy bones and cartilage.
Because of the lutein and beta-carotene, and many other carotenoids, goldenberries can help support your vision.
What to Do With Goldenberry?
Goldenberries can be eaten fresh or dried. Be sure to remove the papery husk before enjoying. For being a fruit, they are highly versatile. You can add them to many different foods and even increase the flavor profile of what you’re eating because of its sweet yet tangy taste.
Add into your juice
When you make your next juice and want a bit of a sweet, tropical taste throw some golden berries in your juicer. The oil in goldenberries is filled with nutritional value. The oil is popular among people who know about it due to its linoleic acid content, an essential fatty acid. The oil also provides a rich source of antioxidants.
Add to a fruit salad
Goldenberries are smaller than cherry tomatoes, we would compare goldenberries size to a marble. With their sweet but tangy taste, it can be a great way for an extra boost of flavor to your fruit salad.
Make jam
Just like other fruits, you can use the nutritious goldenberry to make a jam. There is nothing like having some toast in the morning with nutritious jam (instead of sugary jam).
Add to the top of your yogurt and granola
You can top your yogurt and granola with a bit of sweet tang by adding a few goldenberries. Mixing these three provides a filling, highly nutritious breakfast or snack.
Dip in chocolate sauce
Who said you can’t make chocolate healthier? If you have a craving for something sweet, dip some goldenberries in chocolate. You could do this while the goldenberry is fresh or even dip in chocolate and put it in the freezer for 20-30 minutes or until frozen. It would make for a great day snack for your family or even a midnight snack.
What Does a Goldenberry Smell and Taste Like?
The flavor profile of a goldenberry is similar to pineapples and tropical fruit. People say it reminds them of a sweet and tangy flavor, with some people claiming it can be a little tart. The taste is unique but can resemble other fruits. The flowers on this fruit smell similar to fresh fruit, such as berries and lemons.
Where are Goldenberries Grown?
Goldenberries thrive in warm temperatures and subtropical regions. They are commonly found in Peru, especially in the Pacaya-Samiria National Reserve, Columbia, Chile, and Andes Mountains.
How Do You Know When Goldenberries are Ripe?
Goldenberries are usually ready to harvest around mid-to-late summer. They are considered ripened when the husks turn tan. The husks are green when they are not yet quite ripe. The fruit also tends to fall from the plant when it’s ripe. If the goldenberry is clearly ripe but if the husk is still on, you can just take it off.
It’s important to only eat goldenberries if they are ripe. They can potentially be poisonous if you eat them before they fully ripen. Goldenberries that are not quite ripe contain solanine. This is no longer a problem once the goldenberry is ripe. Solanine is a toxin that naturally occurs in other nightshade vegetables. If you were to eat a goldenberry before it was ripe, the solanine could cause cramping and digestive upset.
When they are ripe and ready to go, they are one of the most nutritious superfruits you can eat.
Goldenberry Nutritional Profile
Goldenberries are filled with such a unique range of nutrients. You can expect to fill up on a variety of vitamins and minerals like:
- Iron
- Calcium
- Vitamin C
- Phosphorus
- Niacin
- Riboflavin
- Thiamin
- Lutein
- Beta-Carotene
- Vitamin A
- Vitamin E
- Vitamin K
Conclusion
Goldenberry, the little-known tangy-but-sweet fruit is packed full of nutritional value. It’s one fruit you should always keep at the top of your list. With such a rich nutritional profile and the variety of ways you can consume this, it’s a must-have staple in your home.
