Golden Berries

Tangy, Exotic Superfruit

High in fiber, naturally low in sugar, and surprisingly high in protein for a berry, Golden Berries are packed full of immune-boosting and skin-beautifying vitamin C. They’re high in vitamins such as B12, as well as antioxidants, protein, and minerals such as phosphorus.

Grown at high altitudes, nestled in the peaks of the majestic Peruvian highlands, Golden Berries (Physalis peruviana) are small, vibrant fruits renowned for their tangy-sweet taste and totally unique flavor profile, often described as a combination of pineapple and cherry tomato. This exotic superfruit, also called Rasbhari, Groundcherry, or Cape Gooseberry, is cherished not only for its flavor but also for its remarkable health benefits, making it a sought-after ingredient in both traditional medicine and modern nutrition.

Golden Berries have been a staple in South America for centuries, with their powerful properties first prized by ancient cultures. Today, this nutrient-dense berry continues to gain recognition worldwide, with cultivation extending to countries like India, Australia, Malaysia, and China.

Sourced from the nutrient-rich soils of Peru, these golden gems are grown organically without the use of preservatives or added sugars. After harvesting, they are carefully dried to preserve their natural nutrients and flavors, offering a convenient way to enjoy their benefits year-round.

Health Benefits of Golden Berries
Golden Berries are a powerhouse of nutrition, packed with a wide array of vitamins, minerals, and antioxidants. They are particularly high in Vitamin C, which plays a critical role in boosting the immune system, improving skin health, and protecting against oxidative stress. These tangy fruits also provide Vitamin A (in the form of beta-carotene), vital for maintaining healthy vision and skin.

High in Fiber:

Golden Berries are rich in dietary fiber, including a rare form of pectin, which promotes healthy digestion, supports detoxification, and reduces inflammation. A single serving provides almost half of the daily recommended fiber intake.

Low in Sugar:

Naturally low in sugar, Golden Berries make a great option for those looking to cut down on sugar consumption. They contain less than half the sugar found in raisins or other dried fruits, making them an ideal snack for maintaining balanced blood sugar levels.

Surprising Protein Source:

Golden Berries provide a surprisingly high amount of easily digestible protein for a fruit, with over 3 grams of protein per 100 grams, making them a great snack for athletes. They make an excellent addition to plant-based diets, especially for vegetarians and vegans looking to boost protein intake.

Antioxidant-Rich:

Golden Berries are exceptionally high in bioflavonoids, polyphenols, and other antioxidants, which help neutralize free radicals, reduce oxidative stress, and promote cellular health. These compounds also contribute to their anti-inflammatory and anti-cancer properties.

Support for Skin and Eyesight:

The beta-carotene found in Golden Berries helps protect the skin from harmful UV rays and oxidative damage, contributing to a healthy, youthful appearance. Vitamin A also plays a role in maintaining good vision.

Digestive Health:

Thanks to their high fiber content, including the prebiotic pectin, Golden Berries help regulate digestion, support healthy gut bacteria, and promote regular bowel movements, making them a great option for improving overall digestive health.

Golden Berries and Ayurvedic Medicine:
Golden Berries have long been treasured in Ayurvedic medicine for their medicinal properties. They are believed to have a positive effect on inflammation, blood sugar regulation, and even weight loss. Their adaptogenic properties make them a great addition to a diet focused on maintaining overall balance and health.

The Power of Pectin:
The unique pectin in Golden Berries is a type of soluble fiber that is gentle on the digestive system. It is easily fermented in the gut, which helps regulate blood sugar levels and promotes the growth of beneficial gut bacteria. This not only supports digestive health but also enhances immune function and reduces systemic inflammation.

New Research on Insulin Resistance and Obesity:
Recent studies have shown that Golden Berries may play a significant role in halting the progression of insulin resistance and obesity. Research conducted on obese rats with metabolic syndrome revealed that daily consumption of Golden Berries led to improvements in insulin sensitivity and a reduction in the symptoms of obesity. This finding highlights the potential benefits of Golden Berries for supporting metabolic health and weight management.

Rich in Vitamins and Minerals:
Golden Berries are also packed with essential minerals such as phosphorus, iron, potassium, and magnesium, which support a variety of bodily functions including bone health, muscle function, and energy production.

Storage:
To maintain their delicate texture and preserve their natural sweetness, Golden Berries should be stored in a cool, dry place. For optimal freshness, refrigeration is recommended.

References

• Biasioli, M., Mignani, I., Canuti, L., Righi, L., & Badiani, M. (2017). The Peruvian Golden Berry: Composition, Nutritional Value, and Use. Journal of Food Science, 82(6), 1553-1560. doi: 10.1111/1750-3841.13728

• Vasco, C., Ruales, J., & Kamal-Eldin, A. (2008). Total Phenolic Compounds and Antioxidant Capacities of Major Fruits from Ecuador. Food Science and Technology International, 14(3), 205-216. doi: 10.1177/1082013208095333

• Study on Golden Berries and Insulin Resistance (2024). News-Medical Link to study

• Jelver A. Sierra, Juan S. Escobar, Vanessa Corrales-Agudelo, Oscar J. Lara-Guzmán, Eliana P. Velásquez-Mejía, Juan C. Henao-Rojas, Alejandro Caro-Quintero, Fabrice Vaillant, Katalina Muñoz-Durango, Consumption of golden berries (Physalis peruviana L.) might reduce biomarkers of oxidative stress and alter gut permeability in men without changing inflammation status or the gut microbiota, Food Research International, Volume 162, Part A, 2022.

• Fabrice Vaillant, Sandra llano, Alberto Ángel Martín, Natalia Moreno-Castellanos,
  Main urinary biomarkers of golden berries (Physalis peruviana) following acute and short-term nutritional intervention in healthy human volunteers, Food Research International, Volume 173, Part 2, 2023, 113443, ISSN 0963-9969, https://doi.org/10.1016/j.foodres.2023.113443.

• Castro J, Ocampo Y, Franco L. (2015). Cape Gooseberry [Physalis peruviana L.] Calyces Ameliorate TNBS Acid-induced Colitis in Rats.. Journal of Crohn’s and Colitis. 9 (22), p1004-1015.