8 Wonderful Benefits of Golden Berries

by John Staughton (BASc, BFA) last updated - Medically reviewed by Zemira Barnes (MS)

The most impressive health benefits of golden berries can include their ability to help lose weight, detoxify the body, manage diabetes, strengthen the immune system, optimize kidney function, and reduce inflammation. Goldenberries may also prevent certain degenerative diseases, boost heart health, and are widely considered to be a superfood loaded with nutrients and antioxidants that can significantly improve your overall health.

A white bowl of fresh golden berries and berries on a wooden table

Goldenberries are highly nutritious and healthy. Photo Credit: Shutterstock

Nutrition Facts

Groundcherries, (cape-gooseberries or poha), raw
Serving Size :
Water [g]85.4
Energy 53
Energy [kJ]222
Protein [g]1.9
Total lipid (fat) [g]0.7
Ash [g]0.8
Carbohydrate, by difference [g]11.2
Calcium, Ca [mg]9
Iron, Fe [mg]1
Phosphorus, P [mg]40
Vitamin C, total ascorbic acid [mg]11
Thiamin [mg]0.11
Riboflavin [mg]0.04
Niacin [mg]2.8
Vitamin A, RAE [µg]36
Vitamin A, IU [IU]720
Sources include : USDA [1]

Goldenberries Nutrition Facts

These super berries contain possibly low levels of calories and apparently sufficient levels of most vitamins and minerals; however, the real value of this fruit is the concentration of antioxidants. Polyphenols and carotenoids are powerful elements of human health, and golden berries contain significant amounts of them. When combined with the other nutrients, these antioxidants make this fruit very desirable, which explains its widespread use and demand across the world. [2]

How to eat Goldenberries?

Goldenberry is naturally sweet and tart, which makes it a popular ingredient in various cakes, sweets, and baked goods, as well as salads and fruit salads. Other simple ways to enjoy it are listed below.

  • The berries can also be eaten by themselves, fresh or dried, as a healthy snack
  • You can add goldenberry to your salads for a flavorful boost
  • Blend the berries in your morning smoothie for natural sweetness
  • You can top your yogurt with fresh or dried golden berries
  • Dip the berries into the chocolate sauce for a dessert

Health Benefits of Goldenberries

Goldenberries have many benefits for health. So, let’s take a closer look at some of them in detail.

Possibly High Antioxidant Content

According to Dr. Gökçen Yıldız, Nazmi İzli et al’s report published in the Journal of Food Science Technology, the most important benefits of golden berries are derived from their high antioxidant content, which makes them an ideal nutritional supplement for all kinds of ailments. Like carotenoids and polyphenolic compounds, antioxidants found in goldenberries can neutralize free radicals. This is the quality that qualifies golden berries as a “superfood”. [3]

Potential Anti-inflammatory Properties

Goldenberries are possibly rich in antioxidants that can help in reducing inflammation. If you suffer from arthritis, gout, muscle aches, chronic pain, or even hemorrhoids, anti-inflammatory compounds in the berries can soothe these conditions and improve overall health. Goldenberries can improve heart health by lowering inflammation of the arteries and blood vessels and may prevent the development of atherosclerosis and coronary heart diseases. This effectively can lower blood pressure as well, which further can decrease the symptoms of hypertension and can give relief to your heart. [4]

May Promote Weight Loss

As a low-calorie food (only 53 calories per 100 grams), golden berries are an interesting option for people trying to lose weight. These tiny fruits can deliver a large percentage of your daily nutrients, yet do not contribute any negative fats or calories to your overall intake, helping to keep your weight loss goals on track! [5]

May Balance Cholesterol

Although many people think of fats as a negative component, in reality, humans need a variety of essential fatty acids for the proper functioning of many processes in the body. For example, the oleic and linoleic acid in golden berries lower the amount of LDL cholesterol (bad cholesterol) in our body and can re-establish the cholesterol balance to ensure a healthy heart.

May Manage Diabetes

Some of the compounds found in golden berries can slow the breakdown and intake of simple sugars from carbohydrates. This means that the body and bloodstream may not be flooded with sugar, and insulin receptors are properly regulated. Drastic blood sugar fluctuations are the main cause of diabetes and can be very dangerous for people suffering from this condition, meaning that golden berries can be an effective preventive method and a treatment for Type II diabetes, as per a report published in the Diabetes Foundation. [6]

May Improve Liver & Kidney Health

Although the exact pathway for this benefit isn’t completely understood, one of the withanolides that may be found in golden berries has been associated with a reduction in liver scarring and a reversal of liver degradation. Furthermore, golden berries can be linked to optimal kidney health as they may help to eliminate toxins by stimulating urination and flushing out excess fats, salts, and toxins from the lymphatic system. [7]

May Improve Vision

Due to the high carotenoid content found in golden berries, they are often recommended for boosting the health of your eyes. Carotenoids can eliminate oxidative stress on the ocular system, preventing the development of cataracts also can slow the onset of macular degeneration, keeping your vision in top working order as you age. [8]

May Boost Immunity

The significant level of vitamin C (almost 15% of the daily recommended intake) in a single serving of golden berries can make them a very important fruit for the immune system. Vitamin C (ascorbic acid) may stimulate the production of white blood cells and can also have certain antioxidant properties. Furthermore, it can be a key component in the production of collagen, which may help in repairing and producing cells, tissues, organs, and blood vessels. [9]

Word of Caution: Avoid eating unripe golden berries as that can be poisonous. Also picking wild berries is not recommended. If you suffer from an allergy to other berries, be sure to speak with your doctor before consuming them. As golden berries are more closely related to nightshade plants than cherries or other berries, the allergenic potential is much the same.

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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