The Benefits Of Golden Berries
Ah yes, the beautiful and mighty golden berries! People in Peru love golden berries, and it is always a shock that people in the U.S are often unfamiliar with it! We are going to change that. ;)
Golden berries are closely related to the tomatillo. It is a brightly colored, orange fruit that is also known as Inca berries. They grow in warmer regions of South America and are in the nightshade family.
They make a wonderful snack and are so fun to put over yogurt and smoothie bowls. We even see people bake them into cookies! They have a sweet yet sour taste to them and we are warning you- they are addictive!
Let’s look into the benefits
Golden Berries are high in antioxidants.
Antioxidants scavenge free radicals in the body. To increase your diet in antioxidants means to promote longevity! Golden berries have over 34 healing compounds within them! (Source)
There was a test tube study where fresh and dehydrated golden berries were shown to increase the life of a cell and also help it combat against oxidative damage.
Like many fruit, the skin of the golden berries houses way more antioxidants than the fleshy pulp. In fact, with the case of golden berries, it houses 3X more.
Golden Berries may help with inflammation
Golden Berries may help with inflammation. There was one study where they extracted from the husk of golden berries and saw that it reduced inflammation in mice with inflammatory bowel disease. This is not a claim- just a report on the study. These mice treated with the extract of golden berries also had lower levels of inflammatory markers in their bodies. Other test tube studies have shown to be positive when it comes to lowering inflammation with the use of golden berries.
Another test tube study was all about the lungs and inflammation and again, the findings pointed to the positive DNA protective agents of the golden berry.
Golden Berries may help with the immune system
Golden berries are powerful! They may help with the immune system. Golden berries have a high amount of Vitamin C in them as well as polyphenols, which are a special kind of antioxidant (more on that next.) Studies have shown that golden berries can help in the support of regulating the immune system. A big reason could be not only the polyphenols but also the Vitamin C- which plays a massive role in the strength (or lack thereof) of one’s immune system.
Golden Berries have a high polyphenol content
The polyphenols in golden berries may help block specific inflammatory immune markers. Polyphenols are antioxidants. They are naturally occurring micronutrients that can be found in plants, food, and teas. Of course, golden berries are on that list! There are many studies that confirm polyphenols are incredible for the human body.
A diet high in polyphenols may help in supporting to take down free radicals that are scavenging the body and harming it on a cellular level. Polyphenol intake is very important! And golden berries are loaded with these powerful plant compounds.
Golden Berries provide a good amount of Niacin
Many people are deficient in Niacina, aka Vitamin B3. And one cup of golden berries provide about 25% of your daily Niacin needs. Keep in mind, this was estimated for men and studies on women are needed.
Niacin is needed in order to help the body turn food into energy. Studies have even shown that Niacin can act as an antioxidant in the body.
Niacin may help lower triglycerides, may help scavenge free radicals and support the immune system. It also is highly studied for its effects on cognitive brain function.
Golden Berries have a high amount of beta-carotene in them
Beta-carotene is wonderful for the body. It is often what gives plants their orange, yellow, or reddish hue!
There was a meta-analysis of eight different studies that showed that beta-carotene may be linked to a decrease in the risk of certain inflammatory states. Beta-carotene is also wonderful for the skin and making sure the body gets enough Vitamin A.
Golden Berries in particular are super high in beta-carotene. Because of this, golden berries may also support healthy vision. The reason is because golden berries (along with beta-carotene) provide lutein and several other carotenoids and this can strengthen the eye.
How to enjoy Golden Berries
There are many people all over the world who eat golden berries every single day! We think of it as an upgraded raisen. ;) For that reason, it’s great to enjoy golden berries on their own. Yes, they don’t need anything else to be the star of the show!
But if you want to incorporate them in other ways, we recommend this:
-As a chocolate chip replacement for cookies
-An oatmeal, yogurt bowl, or smoothie bowl topper
-Sprinkled in homemade bread
-As a salad topper
-Mixed into a homemade trail mix
-Put into dates along with a nut butter
-On top of (or in) pancakes
-On a charcuterie board with cheeses and meats
This is one of Karen's recipes!
1/2 teaspoon Camu Camu
1/2 teaspoon turmeric grated
1/2 teaspoon ginger grated
Some black pepper
A dash of maple syrup
Blend and enjoy the benefits!