Golden Berries: Benefits, Nutrition & Uses

Golden Berries are delicious and healthful fruits which have taken a long circuitous journey to reach North American tables and consumers. Originating in the Andes Mountains of South America, golden berries were planted in South Africa — and known as cape gooseberries, New Zealand, France – where they are fetchingly named “amour en cage” (love in a cage), and throughout the world, where they have gone by uchuva, Peruvian ground cherry and physalis, their scientific name.

The sweet and mild tart flavor of Golden Berries works well in jams and preserves, a reason they became so popular in the 19th century. Today, fresh Golden Berries are available year-round in North America.

Here are the top 7 benefits of golden berries:

Add them to salads, smoothies, trail mixes, or just enjoy them on their own!

1. Bolsters Immune System

Each serving of these delicious golden berries contain Vitamin A and Vitamin C! This incredible berry can bolster your immune system to help you ward off illness and boost the functions of each system in your body. Filling up on golden berries this winter will help you stay strong throughout the cold and flu season.

2. Reduces Stress & Anxiety

One of the berry’s most amazing and unique qualities is its withanolide content. Withanolide is a naturally-occurring adaptogen, which helps your body adapt to stress by improving the health of your adrenal system. This, in turn, can reduce feelings of anxiety and irritability. Over time, adaptogens have been linked to better emotional well being.

3. Promotes Digestive Health

A whopping 25% of each seed is pure protein, which is extremely high compared to other seeds and nuts. Almonds are 13% protein and walnuts are only 8%. Its high protein aid in creating new cells and repairing muscle. Macambo is a great snack post-workout, pre-expedition, or just anytime you’re hungry.

4. Fights Inflammation

Ancient Incan culture prized golden berries as a healing food. Modern research shows that golden berries have potent anti-inflammatory properties. Inflammation is a common cause of many ailments including muscle stiffness, fatigue, bronchitis, asthma, eczema, swollen joints, and headaches. Incorporate golden berries in your daily routine to help ward off inflammatory ailments.

5. Detoxifies the Body

These little golden fruits are powerful detoxifiers. Each berry’s robust nutritional profile—complete with vitamins, minerals, and antioxidants—nourish the liver and kidney. Both organs each play a critical role in flushing toxins out of the body. The less toxins in your body, the more vibrant you feel!

6. Delivers Antioxidants

Golden berries deliver a potent dose of antioxidants, including polyphenols and carotenoids. These antioxidants fight free radicals that damage cells which can lead to degenerative diseases. Enjoy these pleasantly tart, golden bites on a regular basis to help prevent diseases like cancer over time.

7. Keeps Hunger at Bay

Golden berries are the perfect snack! Throw them into trail mix with nuts and seeds, or savor them on their own. Any way you eat them, they will keep you fueled through your adventures. Golden berries are great at keeping hunger at bay because they contain 16% protein. Comparatively, cranberries and blueberries have zero protein.

Packed With Nutrients

Golden berries have an impressive nutrient profile.

They hold a moderate number of calories, providing 74 per cup (140 grams). The majority of their calories come from carbs .

The same serving size also packs 6 grams of fiber — over 20% of the reference daily intake (RDI).

A 1-cup (140-gram) serving of golden berries contains the following.

• 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 also have high amounts of beta-carotene and vitamin K along with a little calcium .

IN THE GARDEN

It is quite easy to grow these little vitamin C bombs. Many of my farmers market customers comment on how they grow as volunteers in their compost pile and have been re-growing year after year on their own without purposeful management. Just like a tomatillo, golden berry seeds are prolific if left to their own devices. In areas that receive no frost, you can even grow them as a perennial.

If you want to grow them, it is best to start them in seedling trays in a greenhouse or sunny window in the spring. Plant the seeds ¼-inch deep in organic seedling mix, keeping soil moist. When they have a few true leaves, harden them outside for at least a week in their seedling trays so they can acclimate to the outdoor environment. Golden berries take a while to grow big and strong enough to plant in the garden. At my farm, they are the last of the Solanaceae family ready to be planted in the ground. However, they are also the last to keep producing.

Be aware however that only the orange fruit is edible; do not eat unripe, green fruit. The outer husk and plant are toxic to humans and animals, so plant out of reach of pets and children that might eat them. If you are growing the upright variety, it is easier to locate and harvest the fruit if you trellis golden berries using tomato cages or posts and twine. You can also let them go wild. Darryl Gunderson, a rare fruit grower and permaculture enthusiast in Santa Cruz, reports that he grows them in his permaculture food forest. He appreciates their ability to smother weeds and likes that they not only grow in full sun but also grow in shady areas of the garden, under a tree canopy. They make great snacks for foraging chickens, too.

HEALTH BENEFITS

Loaded with antioxidants, golden berries contain over 70% of your daily vitamin A needs, and are high in vitamins B and C, with loads of fiber, potassium and magnesium. Especially good for vegans and vegetarians, this little superfood is high in iron, making it a wonderful snack eaten fresh or dried.

Pick up some golden berries at your local farmers market this summer and have fun incorporating them into your seasonal eating experience. Kids love peeling off the husk to discover a bright orange fruit and they will enjoy helping to process them. Discovering new foods and preparing them with family and friends is what life is all about!

May Benefit Bone Health

Golden berries are high in vitamin K, a fat-soluble vitamin involved in bone metabolism.

This vitamin is a necessary component of bone and cartilage and is also involved in healthy bone turnover rates, which is how bones break down and reform.

The most recent evidence suggests that vitamin K should be taken alongside vitamin D for optimal bone health.

Has Anti-Inflammatory Benefits

Compounds in golden berries called withanolides may have anti-inflammatory effects in your body, potentially protecting against colon cancer.

In one study, an extract from the husk of golden berries reduced inflammation in mice with inflammatory bowel disease. Additionally, mice treated with this extract had lower levels of inflammatory markers in their tissues .hile there are no comparable human studies, test-tube studies in human cells reveal promising effects against inflammation.

Potential Side Effects

Golden berries may be poisonous if you eat them unripe.

Unripe golden berries contain solanine, a toxin naturally found in nightshade vegetables, such as potatoes and tomatoes.Solanine can cause digestive upset, including cramping and diarrhea — and may be fatal in rare cases.To be on the safe side, eat only fully ripe golden berries that have no green parts.

Additionally, keep in mind that eating high amounts of golden berries may be dangerous. In one animal study, very high doses of freeze-dried golden berry juice — 2,273 mg per pound of body weight (5,000 mg per kg) daily — resulted in heart damage to male — but not female — mice. No other side effects were observed