Golden berries are bright, orange-colored fruits that are closely related to the tomatillo (a kind of Mexican tomato) Like tomatillos, they are wrapped in a papery husk called a calyx that must be removed before eating. Vietnamese often call golden berries as lantern fruits because of it’s shapes.
Golden berries are also known as Inca berry, Peruvian groundcherry, poha berry, goldenberry, husk cherry and cape gooseberry. This kind of fruit is often used by Peruvians in their culinary tradition.
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
Health Benefits
- High in Antioxidants
- Has Anti-Inflammatory Benefits
- May Boost Immunity
- May Benefit Bone Health
- May Improve Vision
Golden berries have many benefits for our health. They are high in antioxidants, exhibit anti-inflammatory effects and may boost bone health and vision. However, 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. 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
How to Eat Them
- Eat them raw as a snack.
- Add them to a fruit salad.
- Blend them into a smoothie.
- Dip them in chocolate sauce for dessert.
- Turn them into a sauce to enjoy with meat or fish.
- Make them into a jam.
- Stir them into a grain salad.
- Use them on top of yogurt and granola.
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Source: Healthline.com
