Golden berries are like dry cranberries and raisins hips younger sister. The golden berries consider a superfood because they are rich in vitamins and pectin.
Goldenberries are one of the best foods which contain all the essential nutrients that our body needs. It is also known as the cape gooseberry.
Cape gooseberry is rich in antioxidants and nutrients that can improve kidney functions and reduce inflammation.
Cape gooseberry may also prevent degenerative diseases. Keep reading to know about what is a golden berry and gooseberries benefits.
What Are Golden Berries?
Golden berry is a bright orange-color fruit, which is closely related to the tomato. Golden berries are wrapped in a paper husk which is called calyx that removes before eating.
The goldenberries’ scientific name is physalis peruviana and they originated in South America and Europe.
Goldenberry is known by various names such as Physalis, harankash, poha, Cape Gooseberry, Aztec berry, and many more names. Goldenberry belongs to the nightshade family and they are growing in warm places around the world.
They are also known as due to their surprising health benefits. It also considers superfood food because it is load with antioxidants and nutrients which can improve overall health.
So, check out the nutritional values of golden berries and golden berries benefits.
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Golden Berries Nutrition Facts:
Cape gooseberry is low in calories but it contains sufficient values of vitamins and minerals which is essential for the health.
Goldenberry contains a high amount of beta carotene and vitamin K. It also contains antioxidants, polyphenols, and carotenoids, which are essential and powerful elements for human health.
Only 140-gram golden berries can provide you:
- Vitamin C: 21%
- Fiber:6 gram
- Riboflavin: 5%
- Phosphorus: 8%
- Iron: 8%
- Niacin: 28%
- Vitamin A: 7%
- Protein: 2.7 grams
- Calories: 74
- Carbs: 15.7 grams
- Thiamine: 14%
- Fat: 1 gram
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Golden berries’ benefits for the health are countless because it is one the superfood that contains all the essential nutrients.
Here are the surprising golden berries benefits.
1. Anti-inflammatory Benefits
Golden berry is rich in antioxidants that can reduce the inflammation in the body. It is high in antioxidants and contains anti-inflammatory properties so, it can treat arthritis, gut, muscle, or even hemorrhoids.
It also protects the body against colon cancer. According to the one study, researchers had tested the golden berries benefits on a few people who are suffering from the inflammation.
They gave them a daily 140-gram golden berry to eat for 8 weeks. After the week they had found a lower level of inflammation in these people.
Golden berry also improves heart health by lowering inflammation of the arteries and blood vessels. It also prevents the development of atherosclerosis and coronary heart diseases.
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2. High In Antioxidants
Golden berry is high in antioxidants, which is a necessary compound for the body.
Antioxidant that present in the Cape Gooseberry can protect and repair the damage that causes by the free radicals, which are linked to aging and cancer.
One study had identified that golden berries contain 34 unique compounds that may have necessary for health benefits.
The polyphenols that present in the golden berry help to stop the spreading of various types of cancers.
3. Bone Health
The golden berry is a rich source of vitamin K, it is a fat-soluble vitamin which is involved in bone metabolism. Vitamin K is an important and necessary component for bone and cartilage.
It is also involved in bone turnover rates, which is how the bones reform and break down.
According to the study, researchers had tested the golden berries benefits on 10 peoples who are suffering from weak bone problems.
They gave them daily 1 cup (149gram) cape gooseberry to eat for 20 weeks. After the weeks the had found better bone density in these people.
Because the vitamin K that present in cape gooseberry can improve bone health. According to the study, Vitamin K should be taken alongside vitamin D.
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4. Boost Immunity
The vitamin C that presents in the Golden berries play an important role in the immune booster. Ir will stimulate the production of white blood cells and also antioxidant properties.
Vitamin C is one of the components that increase the production of collagen in the body, which helps in producing and repairing cells, organs, tissues, and blood vessels.
But there is no human study available that proves that golden berry and immune system function. But the test-tube study suggests the several benefits of it.
5. Boost Vision Power
Cape gooseberry is a rich source of beta-carotene and lutein which is along with several other carotenoids.
Eating a high carotenoid diet can lower the risk of age-related macular degeneration, which can lead to blindness. Because the lutein that is present in the cape gooseberry is known for preventing eye diseases.
In one study, researchers had tested golden berries benefits on 5 people, how are suffering from vision loss due to diabetes.
They gave them daily 140-gram golden berries to eat for 20 weeks. After the weeks they had found better vision in these people.
Because the lutein, zeaxanthin, and lycopene that present in the goldenberry can protect against the vision loss from diabetes.
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How To Eat Golden Berries?
Golden berries are naturally tart and sweet, which make them a popular ingredient in various cakes, baked goods, and as well as salad.
People enjoy goldenberries fresh and dry once the papery husks are removed. Here are some ways to enjoy golden berries.
- You can eat the goldenberries raw, fresh, or dry as a healthy snack.
- You can add the cape gooseberry in your salads for the flavor.
- Mix your cape gooseberry into your morning smoothies for the natural sweeteners.
- You can dip golden berries into the chocolate sauce for dessert.
- Make a golden berry sauce to enjoy with the fish or meat
- Top up your yogurt and granola with the golden berries.
Golden berries have a unique flavor to almost any dish or the snack.
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