Goldenberries or golden cherries are the delicious berries that provide several health and beauty benefits as it contains many nutrients like vitamins, minerals, antioxidants, phytonutrients polyphenols, and dietary fibers, etc. They are native to South America but are now also cultivated in other regions like South Africa and Europe.
Goldenberries belong to the genus “Physalis” and are known by various names like cape gooseberry, Aztec berry, poha, harankash, etc. Their scientific name is “Physalis Peruviana”.
Nutrition Chart of Golden Berries
Health Benefits of Golden Berries
(1) Provides Antioxidantal Benefits
The antioxidants like Vitamin A, Vitamin C, and other antioxidants compounds like phytonutrients polyphenols and flavonoids, etc in the goldenberries protect our cells and tissues from the free radical damage, and thus reduces the risk of several cancers like colon cancer skin cancer breast cancer, and lung cancer, etc.
Antioxidants also provide several other benefits like improved cardiovascular health, stronger immunity, improved cognitive functions, and reduced risk of premature aging. Later in this article, we will learn about those benefits.
(2) Provides Relief From Inflammatory Diseases like Gouts And Arthritis
The anti-inflammatory properties of the vitamin C in goldenberries provide quick relief from the pain and inflammation caused by inflammatory diseases like arthritis, rheumatism, rheumatoid, asthma, bronchial asthma, and gouts, etc.
It also provides other benefits like reduces inflammation of arteries and veins, reduces the risk of atherosclerosis and coronary artery diseases.
Eat goldenberries in moderation to enjoy these benefits.
(3) Promotes Weight Loss
Goldenberries promote weight loss and are good for individuals who would like to get rid of some extra pounds.
Eating 100 grams of goldenberries provides only 53 calories of energy which is very low in comparison to other fruits like dates, prunes, avocado, and dried figs, etc.
When consumed in moderation, one can enjoy the goldenberry benefits without worrying about weight gain.
The dietary fibers in goldenberries keep our stomach full for a longer duration. This decreases our urge to eat again and again and controls overeating which is a leading cause of obesity.
Water in goldenberries (around 80 percent) adds to its fulfilling properties, increases metabolism, and thus helps with weight management.
(4) Provides Essential Fatty Acids
Essential fatty acids like oleic acid and linoleic acid in goldenberries reduce bad LDL cholesterol from our system, and thus reduces the risk of atherosclerosis which is a leading cause of various cardiovascular problems like heart attack and heart stroke, etc.
This improves our cardiovascular health.
(5) Contains “Withanolides”
Powerful antioxidants like “Withanolides” in goldenberries makes it a superfood and gives us another reason to add these berries to our diet.
Withanolides protect our cells and tissues from the oxidative damage caused by the free radicals, and thus minimizes the risk of various cancers.
It aids in preventing “Automatic cell death” or “apoptosis”, and slows down the rate at which cancer cells spread throughout the body.
(6) Minimizes The Risk of Several Types of Cancers
Antioxidants like vitamin A, vitamin C, withanolides, and other antioxidantal compounds such as phytonutrients, polyphenols, and flavonoids, etc in the goldenberries protect our cells and tissues from the free radical damage. This minimizes the risk of several cancers like colon cancer, breast cancer, lung cancer, stomach cancer, and prostate cancer, etc.
Free radicals are the unstabilized ions that attain stabilization by stealing electrons from the neighboring molecules (healthy cells) and cause oxidative damage to them.
Additionally, withanolides in goldenberries not only reduces the risk of cancer but also slows down the growth of cancer cells.
(7) Regulates Blood Sugar Level
With a low glycemic index of 15, goldenberries slowly release sugar into the bloodstream, prevents a sudden spike in the blood sugar level, and helps in managing diabetes.
Additionally, dietary fibers in the goldenberries slow down the absorption of sugar by the bloodstream, and thus regulates blood sugar level.
(8) Good For Liver And Kidneys
Vitamins minerals antioxidants phytonutrients polyphenols and dietary fibers etc in the goldenberries keep our vital organs like the liver and kidneys healthy.
The dietary fibers aid in eliminating toxins, pollutants, and other impurities from our system. To some extent, this reduces the detoxification burden from these vital organs and allows them to focus on other functions managed by them.
Antioxidants like Vitamin C, vitamin A, and withanolides, etc in goldenberries stabilize free radicals and prevents them from causing oxidative stress to the liver and kidneys.
These antioxidantal properties also reduce liver scarring and prevent liver degeneration.
High water content (around 80 percent) in goldenberries also aids kidney cleansing and liver detoxification.
(9) Good For Eyes
Vitamin C, Vitamin A, and other antioxidantal compounds in goldenberries protects our eyes from the oxidative damage caused by the free radicals, and thus minimizes the risk of age-related macular degeneration, cataract, and glaucoma, etc.
Vitamin A is an essential mineral that improves vision and keeps our eyes healthy. The deficiency of this vitamin may increase the risk of night blindness.
(10) Make Our Immune System Stronger
Antioxidants like vitamin C, vitamin A and other antioxidantal compounds like withanolides, etc in goldenberries protect our cells including the white blood cells (the backbone of the immune system) from free radical damage.
This strengthens our immune system, the sophisticated defense mechanism that protects and treats us from microbial infections, injuries, and diseases.
Stronger immunity also minimizes the risk of getting cough cold and fever etc.
Other nutrients like vitamins and minerals also play a major role in making immunity better.
(11) Keep Our Cholesterol Level Under Control
The dietary fibers in goldenberries aids in managing cholesterol levels by reducing the level of bad LDL cholesterol and increasing the level of good HDL cholesterol.
Reduced levels of bad LDL cholesterol in our body minimizes the risk of atherosclerosis, a leading cause of various cardiovascular problems like heart stroke, heart attack, and irregular heartbeat, etc.
Atherosclerosis is a condition that leads to the hardening and narrowing of the arteries due to the accumulation of plaque and fat deposits in them.
(12) Improves Cognitive Functions
Goldenberries are good for the brain and keep our nervous system healthy.
Vitamin A, vitamin C, withanolides, and other antioxidantal compounds in goldenberries protects our brain cells aka neurons from the oxidative stress caused by free radicals, and thus reduces the risk of various neurodegenerative diseases like Parkinson’s disease, Alzheimer’s disease, amnesia, and dementia, etc.
Other nutrients like zinc, potassium, and magnesium, etc also play a significant role in improving cognitive functions.
(13) Good For Digestive System
Consuming goldenberries regularly keeps our stomach healthy and improves our digestive health.
The laxative properties of the dietary fibers in goldenberries improve bowel movement and provides relief from constipation and other gastrointestinal issues like abdominal pain, gas, bloating, flatulence, and irritable bowel syndrome, etc.
Antioxidants and other relevant compounds in goldenberries protect our digestive system from the ill effects of free radical damage and reduces the risk of various cancers like colon cancer, stomach cancer, intestinal cancer, and pancreatic cancer, etc.
Other nutrients like zinc, iron, potassium, and magnesium, etc in goldenberries also improve our digestive health.
Beauty Benefits of Golden Berries For Skin
(1) Keeps Premature Ageing At Bay
Goldenberries are also good for our skin.
Vitamin C, vitamin A, withanolides, and other antioxidantal compounds like phytonutrients and polyphenols in goldenberries protects our cells and tissues from the free radical damage, and aids in managing various signs of premature aging like fine lines wrinkles age spots dark spots, and skin blemishes, etc at bay.
Antioxidants also enhance the production of collagen in our system. Collagen is an essential amino acid that maintains skin elasticity and is mainly found in the connective tissues like bones, tendons, and cartilage, etc.
Other nutrients in goldenberries also help in keeping our skin healthy.
(2) Wonderful Skin Moisturizer
The abundance of essential nutrients like vitamins, minerals, antioxidants, and phytonutrients, etc. in the goldenberries provides nourishment to our skin and makes it soft, supple, and radiant.
The topical application of goldenberries on the skin keeps it moisturized due to the high water content ( around 80 percent) in it.
The dietary fibers in the goldenberries eliminate toxins, pollutants, and other unwanted substances from our skin pores, and improves skin health.
(3) Effective Against Acne And Pimples
Goldenberries are very effective against skin problems like acne, pimples, and blackheads, etc.
Acne is a common skin disorder that affects millions of people around the world and is mainly caused by the clogging of our skin pores by the accumulation of toxins, pollutants, dirt, and other impurities.
The detoxifying properties of the dietary fibers in the goldenberries aids in the elimination of toxins, pollutants, and other unwanted substances in our body. When there are fewer toxins in the body, they don’t accumulate in our skin pores, and this minimizes the risk of skin problems like acne and pimples.
The dietary fibers in the goldenberries also control the secretion of oil from the oil glands of the skin and prevent the acne from worsening.
Other nutrients in the goldenberries provide nourishment to the skin and make it healthy.
Not just acne, but goldenberries are also effective in treating blackheads.
Beauty Benefits of Golden Berries For Hair
(1) Promotes Hair Growth
The presence of essential nutrients like vitamins, minerals, antioxidants, phytonutrients, and dietary fibers in the goldenberries make them beneficial for our hair follicles and scalp.
The antioxidants like vitamin C, vitamin A and other relevant compounds in the goldenberries protects our hair follicles and scalp from the oxidative damage caused by the free radicals, and thus reduces the risk of premature greying of hair, hair fall and hair loss, etc.
The nutrients like iron, copper and zinc, etc. in the goldenberries provide nourishment to our scalp and promote hair growth.
(2) Aids In Preventing Dandruff
Essential nutrients like vitamins, minerals, antioxidants, phytonutrients, and dietary fibers, etc in the goldenberries also aid in preventing dandruff, a scalp disorder that affects millions of people around the world.
Antioxidants in these delicious berries protect our hair follicles and scalp from free radical damage and improve scalp health.
Other nutrients like zinc, copper, and iron, etc. in the goldenberries promote scalp health and thus reduces the risk of dandruff.
(3) May Help In Treating Scalp Acne
Skin problems like acne can also breakout on the scalp, and are then known as scalp acne.
Goldenberries may help in the treatment of scalp acne because of their detoxifying properties.
The dietary fibers in the goldenberries aids in removing toxins, pollutants, dirt, and other impurities from our system, and prevents them from getting clogged up in our scalp pores.
This aids in the prevention and treatment of scalp acne.
Water in the goldenberries also contributes to detoxification.
Dietary fibers also prevent the acne/scalp acne from worsening by controlling the secretion of excess oils from skin glands.
The information contained in the post is for general purposes only and shouldn’t be considered as medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, I make no guarantee of the accurateness of the same.
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