Golden berries They are native fruits of the Amazon region that belong to the Solanaceae family. In recent times, their consumption has increased due to the fact that important health benefits are attributed to it.
This fruit is round, small like a cherry tomato, has a bright yellow or golden color and a sweet and sour citrus flavor. In some regions it is also known as gooseberry, Inca berry or peel cherry. It can be consumed alone, in desserts, in syrup, in salads or combined with other sweet fruits.
What are the benefits of golden berries?
In particular, golden berries provide health benefits because they have different substances that are nutritious. So, in a cup (140 grams) there is the following:
15.7 grams of carbohydrates.
2.7 grams of protein.
6 grams of fiber.
1 gram of fat.
7% of the daily recommendation (RDI) for women and 6% for men for vitamin A.
8% of the RDI for women and 18% for men of iron.
21% of the RDI for women and 17% for men for vitamin C.
14% of the RDI for women and 13% for men for vitamin B1.
5% of the RDI for vitamin B2.
28% of the RDI for women and 25% for men for vitamin B3.
8% of the RDI for phosphorus.
Added to that, These fruits have substances that are capable of contributing to the maintenance of the normal functioning of the organism. Thanks to this, metabolic diseases are prevented. In this sense, all this accumulation of nutritional elements are what make golden berries provide health benefits.
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1. They have antioxidant effects
Specific, golden berries provide a significant number of antioxidant substances such as carotenoids and polyphenols. They are present in all plant foods and are capable of protecting cells from damage, mutation and cell degeneration.
At the same time, they can repair the disturbances generated by reactive substances. The latter are related to aging and the development of certain diseases.
An important fact is that the skin of this fruit has more than twice as many antioxidants as the pulp and that the amount of these substances is at its peak when the fruits are ripe, as indicated by a study published in 2018 in the Food Chemical Journal.
2. They have anti-inflammatory activity
In these fruits, an approximate number of 35 components with antioxidant and anti-inflammatory effects are known, among which the phenolic compounds stand out. In fact, as the study “Volatile compounds, antioxidants and anticancer activities of cape gooseberry (Physalis peruviana L.): an in vitro study ”, these substances could block the growth of breast cancer cells, lung and colon.
Of course, these studies have been carried out under laboratory conditions and do not represent the totality of reality in a living being. They should be taken as advances towards understanding the action of phenolic compounds, but they are by no means a first-line treatment for cancer.
3. They could balance cholesterol levels
Golden berries have a significant percentage of fiber (especially soluble type), in addition to essential fatty acids that help normalize cholesterol in the blood.
In relation to this, the study “Effect of the consumption of Physalis peruviana L. (aguaymanto) in patients with hypocholesterolemia ”points out that this fruit significantly reduces the levels of total cholesterol and LDL (bad cholesterol) and that they have no significant influence on the levels of HDL (good cholesterol).
4. They can boost immunity
According to various scientific research, golden berries can help regulate the immune system. So this effect happens because contain a significant number of components necessary for immunity, including polyphenols.
In addition, a cup of these fruits provides 15.4 milligrams of vitamin C, which is key to strengthening the immune system and preventing colds, especially by reducing the duration of respiratory symptoms.
5. Reduce the risk of developing diabetes
Regular consumption of cape gooseberry can lower blood glucose levels. This is because provides dietary fiber, which is capable of forming insoluble complexes with glucose. Thanks to this, intestinal absorption of this component is reduced. In addition, fiber induces satiety, which keeps blood glucose stable for longer.
6. Helps prevent eye diseases
These fruits provide carotenoids like lutein and beta-carotene. A diet that contains high amounts of these components contributes to the maintenance of eye health.
These substances are precursors of vitamin A, an essential substance for maintaining healthy eye cells, as they prevent age-related macular degeneration (the main cause of blindness), night blindness and other disorders. Lutein, zeaxanthin, and lycopene also protect against vision loss caused by diabetes.
7. They contribute to the health of the liver and kidneys
According to various investigations, several bioactive compounds present in this fruit proved to be important protectors of liver health. For this reason, they protect against damage to this organ and thus prevent degeneration and disease. Likewise, have diuretic effects, which helps the health of the kidneys.
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Golden berries have multiple health benefits
As you will see, these fruits have a remarkable content of beneficial nutrients for the body. In this sense, dietary fiber, vitamins, antioxidants, minerals and other components are responsible for the positive effects of the consumption of golden berries.
It should be noted that, by themselves, they do not have curative effects on cancer, preventive of diabetes or other diseases, but rather should be consumed within a healthy diet and balanced according to particular needs.
Lastly, don't forget that it is advisable that you eat them at their peak of maturity to take advantage of their nutrients. You can eat them as fruit, in desserts and juices, among other options.
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