Goldenberries are native to the Andean mountains in South America, specifically in the Peruvian and Chilean highlands. It is referred to as cape gooseberry, husk cherry, Inca berry, or Peruvian groundcherry. Global expansion has facilitated golden berry cultivation in various countries worldwide, including South Africa, the United Kingdom, Australia, India, and China. They grow best in areas with sufficient sunlight and well-drained soils.

But how nutritious are golden berries? There are many questions concerning golden berries that need answers. Goldenberries are bright, orange-colored fruits that can easily be mistaken for tomatillos. They are wrapped in a papery coat called calyx that is often eliminated before eating.

Goldenberries contain a sweet, tropical taste that is somewhat reminiscent of pineapple and mango. Many people take their juicy pop as a snack or in salads. They contain an impressive number of vitamins and minerals and other nutrients. Do they benefit the body? The demand for knowing these berries in detail is high. As such, this article will discuss the nutritional content, benefits, and side effects of golden berries.

Nutrition Content

Goldenberryis loaded with an impressive nutrient profile. It has a sweet and tart flavor, a popular ingredient in baked goods, various cakes, mixes, salads, and trails. Again, this berry is eaten as a healthy snack because it comprises low-level calories and moderate amounts of vitamins such as C, A, and D. However, the real value for golden berry is its antioxidant components. The golden berry contains carotenoids, polyphenols which are powerful compounds for human health. When combined with other nutrients, the antioxidants make the fruit to be highly desirable and nutritious. The golden berries have a moderate number of calories, supplying 74 per cup (140 grams). Most of their calories are derived from carbs. The same serving contains 6 grams of fiber over 20% of the reference daily intake (RDI).

Analytically, it is found that 1-cup (140-grams) serving of golden berries contains the following: 2.7 grams protein, 15.7 grams carbs, 74 calories, 1-gram fat, 6 grams fiber, 5% of the RDI Riboflavin, 21% of the RDI for women and 17% for men vitamin C, 28% of the RDI for women and 25% for men niacin, 14% of the RDI for women and 13% for men Thiamine, 8% of the RDI phosphorus, 8% of the RDI for women and 18% for men iron, 7% of the RDI for women and 6% for men vitamin A. Additionally, they also have high amounts of beta-carotene and vitamin K along with a little calcium.

Health Benefits

Anti-Inflammatory Effects

Another function of antioxidants is to reduce inflammation. The husk of golden berries reduces inflammatory bowel disease. The compounds in golden berries known as withanolides may contain anti-inflammatory properties in your body, potentially offering protection against colon cancer. Inflammation of the blood vessels and arteries is very risky for the cardiovascular system.

Goldenberries boost heart health by lowering the risk of developing atherosclerosis and coronary heart disease. They also effectively reduce blood pressure, further lowering the symptoms of hypertension. If you are victimized by arthritis, muscle aches, gout, chronic pain, or hemorrhoids, the anti-inflammatory compounds in the golden berries can help soothe these conditions and boost overall health.

Rich in Antioxidants

The most important aids of golden are gotten from their high antioxidant content. Research shows that antioxidants are plant compounds that offer protection against and repair the destruction caused by the free radicals. Antioxidants are ideal supplements for preventing certain chronic diseases, including different types of cancer. These free radicals are linked with aging and diseases such as cancer.

Carotenoids and polyphenolic compounds are antioxidants found in golden berries that neutralize free radicals. These are the destructing by-products of cellular metabolism that make healthy cells transform into cancerous ones. Studies indicate that polyphenols can stop the spread of various types of cancer. As such, it has become a vital food source in many households around the world. It contributes to the popularity of golden berry as a superfood. Particularly, the phenolic compounds in golden berries were shown to block the growth of colon and breast cancer.

Another study revealed that extracts of fresh and dehydrated golden berries increase the life of cells. Moreover, it prevents the formation of substances that cause oxidative damage. Antioxidants are highest when the fruits are ripe.

Improves Vision

People with weak eyesight are advised to take much of golden berries. Their high carotenoid content assists in improving your vision—carotenoids aid in eliminating oxidative stress on the ocular system. As a result, the development of cataracts and macular degeneration is prevented. Pterygium, also called surfer`s eye, is a disease involving overgrowth on the cornea. It is associated with the growth of cells called fibroblasts.

A study showed that golden berry juice aided in preventing excessive eye tissue growth due to aging. Specifically, the carotenoid lutein is well comprehended for resisting eye diseases. Additionally, lutein, carotenoids, and others,including zeaxanthin and lycopene, have also been proved to protect vision loss from diabetes.

Improves Immunity

Goldenberries contain several polyphenols that clog the release of certain inflammatory immune markers. The presence of vitamin C in these fruits serves a big role in promoting a healthy immune system response. For instance, vitamin C stimulates the production of white blood cells and has some certain antioxidant properties. It also helps synthesize collagen, which the body requires to repair and produce cells, organs, tissues, and blood vessels.

Side Effects

One should not consume unripe golden berries because they contain poisonous solanine, a toxin naturally contained in nightshade vegetables like tomatoes and potatoes. Solanine may cause digestive abnormalities, including diarrhea and cramping. Ensure that you consume fully ripe golden berries to be safe. Additionally, excessive consumption of golden berries might be dangerous.


Goldenberries are fruits that contain fibers, minerals, vitamins, and important plant compounds that may improve your vision, bones, and immune system. They are best when consumed fully ripe with no green spots. Goldenberries are known for their sweet-tart taste and offer many body advantages by fighting cancer and other diseases. Additionally, they are low in calories and glycemic load. Therefore, they are ideal fruits for weight loss as well as blood sugar management for diabetics. However, they have side effects. You should avoid eating unripe golden berries.

Ksenia Sobchak

Ksenia Sobchak, BA (Hons) Fashion Communication: Fashion Journalism, Central Saint Martins Ksenia Sobchak enjoys blogging on fashion, style, lifestyle, love and CBD areas. Prior to becoming a blogger, Ksenia worked for a renowned fashion brand. Ksenia is a contributing author to leading fashion, lifestyle and CBD magazines and blogs. You can bump into Ksenia at her favourite cafe in South Kensington where she has written most blogs. Ksenia is a staunch advocate of CBD and its benefits to people. Ksenia is also on the panel of CBD reviewers at CBD Life Mag and Chill Hempire. Her favourite form of CBD are CBD gummies and CBD tinctures. Ksenia is a regular contributor at leading fashion, lifestyle as well as CBD magazines and blogs.