1 oz (28 g) Goldenberries contain only 80 calories, making them a great low-calorie fruit option. These berries are native to South America and are also known as Incan berries, Peruvian cherries or Cape gooseberries. They are small, round and have a tangy, sweet flavor that some describe as a cross between a tomato and a pineapple.
Goldenberries are a nutrient-dense fruit that are high in fiber and vitamin C. One ounce (28 grams) of goldenberries contains 3 grams of fiber and 67% of the daily recommended intake of vitamin C. They also contain small amounts of other vitamins and minerals like potassium and iron.
In addition to their nutritional value, goldenberries are a versatile ingredient that can be used in a variety of recipes such as smoothies, salads, fruit bowls, jams or baked goods.
Low Calorie Fruit
As previously mentioned, one ounce of goldenberries contains only 80 calories. This makes them an excellent option for those who are looking for a low-calorie fruit option. They are an excellent choice for diets that focus on weight loss or maintenance as they can help you feel fuller for longer without adding unnecessary calories. Goldenberries are not only low in calories but they also have a low glycemic index. This means that they won't cause a spike in blood sugar levels that can leave you feeling tired and sluggish.
High in Fiber and Vitamin C
Goldenberries are an excellent source of both fiber and vitamin C. The high fiber content can help regulate digestion and reduce constipation. The vitamin C content helps boost the immune system, protect against oxidative stress, and promote collagen synthesis. One ounce of goldenberries contains 3 grams of fiber and 67% of the daily recommended intake of vitamin C.
Versatile Ingredient for Recipes
Goldenberries are a versatile ingredient that can be used in a wide range of recipes. They pair well with other tropical fruits such as mango or papaya in a fruit salad or smoothie. They can also be added to baked goods like muffins or bread, or used to make jam or jelly. Goldenberries can also be used as a garnish for savory dishes like grilled chicken or fish, or in a salad with mixed greens and goat cheese. The possibilities are endless!
Gluten-Free and Vegan-Friendly
Goldenberries are naturally gluten-free and are also vegan-friendly. This makes them an excellent option for those who follow a vegan or gluten-free diet.
Helps Boost Immunity
Goldenberries are high in vitamin C, which is essential for a healthy immune system. Vitamin C is a powerful antioxidant that helps protect the body from free radicals that can cause cell damage and disease. A healthy immune system is essential for fighting off infections and keeping our bodies healthy and strong.
May Aid Digestion
Goldenberries are high in fiber, which is essential for healthy digestion. Fiber helps move food through the digestive system, reducing constipation and promoting regularity. Goldenberries also contain a compound called pectin, which has been shown to boost digestive health by feeding beneficial gut bacteria.
Source of Antioxidants
Goldenberries are a rich source of antioxidants, which are essential for protecting the body from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and contribute to the development of chronic diseases such as cancer, heart disease, and diabetes.
Potential Anti-Inflammatory Benefits
Goldenberries contain anti-inflammatory compounds that have been shown to reduce inflammation in the body. Chronic inflammation is a key driver of many chronic diseases and conditions such as arthritis, heart disease, and diabetes.
Excellent Source of Iron
Iron is an essential mineral that is important for a variety of functions in the body. Goldenberries are an excellent source of iron, with one ounce containing 6% of the daily recommended intake. Iron is essential for the formation of red blood cells and helps transport oxygen throughout the body.
Low in Fat and Sodium
Goldenberries are naturally low in fat and sodium, making them a healthy option for those who are trying to reduce their intake of these nutrients. Too much fat and sodium in the diet can lead to a variety of health problems such as high blood pressure, heart disease, and obesity.
Goldenberries are a nutrition-packed fruit that provides numerous health benefits. From their high fiber and vitamin C content to their potential anti-inflammatory and immune-boosting benefits, these berries are a great addition to any diet.
5 Frequently Asked Questions About Goldenberries
1. What are goldenberries?
Goldenberries, also known as Physalis peruviana, are small, yellow-colored fruits that originate in South America. They are a rich source of nutrients like fiber, vitamin C, and antioxidants.
2. What are the health benefits of goldenberries?
Goldenberries are known to boost the immune system and improve digestion. They have also been shown to have anti-inflammatory properties and may help lower cholesterol levels in the body.
3. How do you eat goldenberries?
Goldenberries can be eaten fresh, dried, or canned. They have a tangy-sweet flavor and are great as a snack or in salads, smoothies, and desserts. They can also be used to make jams and sauces.
4. Are there any side effects of eating goldenberries?
While goldenberries are generally safe to eat, some people may experience allergic reactions or digestive problems after eating them. It is always best to consume them in moderation and consult a healthcare professional if you have any concerns.
5. Where can I buy goldenberries?
You can buy goldenberries at most health food stores, natural food markets, and supermarkets. They are also available online through various retailers.