Goldenberries are similar to tomatillos. These fruits are typically found growing in tropical climates. They can be eaten raw, roasted, grilled, or boiled.
They are commonly eaten in Latin American countries such as Ecuador, Peru, Bolivia, Colombia, and Chile. They are sometimes called Inca berries because they were once thought to grow exclusively in the Andes Mountains region of those countries. However, golden berries are now found throughout North America and some parts of Asia, including China and Japan.
They are often found growing wild, especially in warmer regions of the U.S. and Canada.
Nutrients In Golden berries
The USDA National Nutrient Database lists the following nutritional information about golden berries:
- Vitamin A – 2,400 IU per cup
- Potassium – 1,200 mg per cup
- Calcium – 200 mg per cup
- Magnesium – 50 mg per cup
Golden berries are one of nature’s most nutritious foods. These small fruits grow on shrubs throughout North America and Asia. Their bright yellow color indicates high levels of beta-carotene, a type of antioxidant that gives golden berries their name. In fact, golden berries are loaded with nutrients like iron, phosphorus, potassium, and vitamins A, B6, C and E.
They can be eaten raw or cooked, and make delicious treats such as smoothies, muffins, pies, pancakes, cakes, cookies, ice cream, jams, jellies, sauces, salad dressings, soups, and even cocktails. You can find golden berry recipes online, as well as information about where you can buy them locally.
How to Eat Them
Golden berries are a tasty treat that you should add to your diet. They’re full of antioxidants, fiber, protein, and vitamins A, B6, E, and K. You can use golden berries in jams, sauces, salad dressings, and even dessert recipes. Try adding them to smoothies, yogurts, and granola.
Add golden berries to smoothies, salads, oatmeal, yogurt, granola bars, muffins, pancakes, waffles, cakes, pies, cookies, ice cream, milkshakes, drinks, and soups. You can even sprinkle them over fruit salad or use them as a topping for breakfast cereals.
Side Effects of Golden Berries
(1) Too Many Antioxidants Are Bad
Goldenberry is a popular fruit that grows naturally in Asia. It is rich in nutrients and vitamins including vitamins A, B6, C, E, K, iron, calcium, zinc, magnesium, potassium, phosphorus, folate, fiber, and protein. It helps improve digestion, boost immunity, reduce inflammation, prevent heart disease, diabetes, high blood pressure, cancer, Alzheimer’s disease, dementia, and even depression.
However, there is some concern about the amount of antioxidants found in Goldenberries. In fact, it has been suggested that large doses of antioxidants might actually be dangerous. This is because we do not know how much is safe and what the long-term effects of excessive intake might be.
For example, researchers have reported that people who take large quantities of Vitamin A over a period of several months suffer from gastrointestinal symptoms such as abdominal cramps, bloating, diarrhea, and nausea. They also experience skin changes such as dryness, flaking, peeling, itching, redness, and scaling.
In addition, studies suggest that people who consume large amounts of Vitamin C over a short period of time may develop kidney stones. And, according to research published in the journal Nutrition & Metabolism, people who eat a lot of Vitamin E may be at greater risk of getting prostate cancer.
So, how much is enough? We don’t really know. But, experts say that most people shouldn’t worry about eating too many antioxidants. Instead, they recommend that you try to balance out your diet with foods containing antioxidants. For instance, you can include fruits and vegetables in your meals, especially those that contain beta-carotene, lutein/zeaxanthin, lycopene, anthocyanins, flavonoids, and polyphenols. You can also add spices and herbs to your dishes. These ingredients provide additional health benefits.
(2) May Lead To Weight Gain
Golden Berries are a fruit that is native to North America. They are high in fiber, antioxidants, vitamins, and minerals. They are also low in calories and fat. One hundred grams of golden berries contain just under 50 calories. If you are trying to lose weight, then consuming golden berries will help you achieve your goal.
But, if you are already getting all the nutrients you need through your diet, then consuming too many golden berries could cause you to put on weight. Goldenberries are also rich sources of dietary fibers, which when eaten in excess can increase the risks of malabsorption and poor digestion.
(3) May Increases The Risk of Hypoglycemia
Goldenberries are one of those rare foods that people love to eat because it looks like candy. But some people don’t realize how dangerous eating too many goldenberries could be. A study published in the journal Food & Function found that overeating golden berries may increase the risk of hypoglycemia.
Hypoglycemia occurs when there is low blood sugar, caused by either a lack of insulin or a decrease in the amount of glucose stored in the body. Symptoms include headache, dizziness, confusion, irritability, sweating, hunger, weakness, nausea, vomiting, palpitations, tingling sensations, numbness, and seizures. If you experience symptoms of hypoglycemia, contact your doctor immediately.
(4) May Increases The Risk of Hypotension
Goldenberries are very useful for lowering blood pressure but should consume in moderation. Too much potassium in our bodies may lead to hypotension and this may increase your risk of having a heart attack. A healthy diet rich in fruit and vegetables will help control your blood pressure. Eating too much of the goldenberries causes hypotension which is dangerous. People who take medicine for treating hypertension should not eat golden berries.
(5) May Put Burden On Kidneys
Goldenberry juice contains antioxidants that help protect our kidneys against damage caused by free radicals. But it can also make us pee too much. If you drink enough goldenberries to meet the daily recommended intake, you could end up putting a burden on your kidneys. This happens because the fruit contains compounds called flavonoids that act like diuretics.
Flavonoids are found in many fruits and vegetables, including apples, citrus fruits, berries, broccoli, Brussels sprouts, cabbage, onions, grapes, peppers, tea, chocolate, red wine and walnuts. Flavonoids are powerful antioxidants that help fight off free radical damage in cells. Free radicals are unstable molecules that can harm DNA and cell membranes. Antioxidants neutralize free radicals and prevent further damage.
The amount of flavonoids needed to provide protection varies depending on how sensitive someone’s kidneys are to being damaged by free radicals. For people whose kidneys are very sensitive, one cup of goldenberries per day might be sufficient. However, those with less sensitive kidneys might require four cups of goldenberries per day to achieve the same level of protection.
For most adults, consuming three cups of goldenberries per week provides adequate protection against free radical damage. One cup of goldenberries equals about half a pint. So drinking six glasses of goldenberries each week would mean that you’re getting close to the maximum dose.
If you regularly consume more than three cups of goldenberries each week, you’ll want to talk to your doctor about whether you should reduce your intake.
(6) Too Much Dietary Fibers Is Bad
Regular and moderate consumption of golden berries have been found to be very beneficial for the stomach and helps in keeping our digestive system healthy. This benefit of golden berries is mainly because of the presence of antioxidants like Vitamin C and other antioxidantal compounds like flavonoids, polyphenols, etc. in them.
These antioxidants fight with the free radicals in our body, stabilizes them and thus prevents them from causing oxidative damage to our cells, and thus reduces the risk of colon cancer and stomach cancer, etc.
In addition to this, the dietary fibers present in the golden berries act as a natural laxative which means it improves bowel movements and ensures smooth elimination of waste from our system. This not only provides relief from constipation but is also beneficial for treating digestive problems like abdominal pain, irritable bowel syndrome, flatulence, indigestion, etc.
Although dietary fibers present in golden berries are good for our digestive health, it is better to eat them in moderation as over-intake of dietary fibers may give rise to problems like malabsorption, indigestion, intestinal gas, intestinal blockage, etc. Also, if you are not drinking plenty of water, then too many dietary fibers may even increase the risk of constipation.
(7) May Not Be Suitable For Pregnant And Nursing Women
Goldenberries are rich in vitamins A, B6, copper, manganese, niacin, pantothenic acid, phosphorus, potassium, riboflavin, thiamine, folate, choline, and dietary fiber. They are known to help reduce cholesterol levels and prevent cardiovascular disease. But there are still not enough clinical trials about the effect of goldenberries on pregnant women and nursing mothers.
The FDA advises against eating goldenberries during pregnancy because it contains solanine which may cause solanine toxicity. Symptoms include abdominal pain, delirium, diarrhea, dilated pupils, fever, hallucinations, headache, and loss of sensation.
Bharat Sharma is a Delhi-based writer who loves reading and writing research-based topics revolving around health, fitness, and nutrition. His love for writing started during his teenage and continues till date. After his graduation, he worked for GE Money, and IBM, but later found his true love i.e. blogging.