The goldenberry is a small orange fruit that boasts a strong, bittersweet flavor. Despite its size and name, the goldenberry is more closely related to tomatoes and tomatillos than actual berries.

The goldenberry is native to South America, but it is also cultivated in India, China and South Africa. Due to extensive exportation, the goldenberry is known by a host of common names, like Peruvian ground cherry, Inca berry, husk cherry and cape gooseberry.

Many people enjoy the goldenberry as a quick, low-calorie snack bursting with flavor. But did you know that this tiny fruit also offers many health benefits? Here are some of them:

Contains vitamins and minerals

The goldenberry has an impressive nutrient profile. A small bowl of ripe goldenberries contains the following:

• Calories: 53 kcal
• Carbohydrates: 11.20 g
• Fat: 0.70 g
• Protein: 1.90 g
• Vitamin C: 11.00 mg
• Thiamin: 0.11 mg
• Niacin: 2.80 mg
• Vitamin A: 0.22 mg
• Calcium: 9.00 mg
• Iron: 1.00 mg
• Phosphorus: 40.00 mg

Strengthens the immune system

The vitamin C in goldenberries aids the immune system by stimulating the production of white blood cells. Goldenberries also contain micronutrients known as polyphenols, which help fortify the immune system against inflammation and infections.

Improves digestion

Goldenberries contain dietary fiber that regulates your bowel movement. Fiber is known for its digestive benefits, so an adequate intake of fiber can reduce the risk of constipation and diarrhea.

Maintains good eyesight

Like tomatoes and bell peppers, goldenberries are also rich in carotenoids that play an important role in eye health. For instance, carotenoids prevent cataracts and macular degeneration. Additionally, carotenoids also protect the skin from ultraviolet (UV) light exposure.

Supports bone development

Goldenberries contain vitamin K, which is an essential component of bones and cartilages. Vitamin K works alongside calcium, phosphorus and vitamin D to build strong bones, thereby lowering the risk of osteoporosis and fractures.

Prevents oxidative stress

Goldenberries also contain high amounts of antioxidants that protect the body from cellular damage caused by unstable molecules known as free radicals. Antioxidants also prevent the formation of compounds that can cause oxidative damage. To avoid diseases caused by cellular damage, include plenty of antioxidant-rich foods, like goldenberries, tomatoes and bell peppers, in your diet.

Relieves inflammation

The antioxidants found in goldenberries also reduce inflammation. If you suffer from rheumatoid arthritis, gout or chronic joint pain, adding goldenberries to a balanced diet may soothe these conditions. Goldenberries can also relieve inflamed arteries and blood vessels, especially in individuals who are at risk of coronary heart disease and atherosclerosis.

Regulates blood sugar levels

Antioxidants can also lower blood sugar levels by inhibiting excess absorption of glucose. This effectively lowers the risk of Type 2 diabetes.

Lowers the risk of cancer

Many fruits and vegetables that belong to the nightshade family, such as goldenberries, tomatillos, potatoes, bell peppers and eggplants, contain naturally occuring steroids known as withanolides. These compounds possess anti-inflammatory properties that inhibit the growth and spread of cancer cells throughout the body. Withanolides can also induce apoptosis or cell death in tumor cells.

Eliminates toxins

The withanolides found in goldenberries also help rid the body of toxins and impurities by stimulating urination.

Goldenberries provide you with many essential nutrients that aid body functions. However, unripe fruits and vegetables that belong to the nightshade family contain a natural toxin that can cause abdominal cramps and diarrhea. Eat only ripe goldenberries to avoid digestive problems.

Sources:

HealthLine.com

NatureClaim.com