Golden Berries – Lost fruit of the Incas

You might know them as the Cape Gooseberry, Inca Berry, Aztec Berry, Peruvian Ground Cherry, or simply Physalis, however Golden Berries (Physalis peruviana) originate in the Peruvian and Ecuadorian Andes in South America and form part of the nightshade family – along with tomatoes, aubergines and potatoes.

Fresh fruits are yellow to orange in colour and are known for their protective ‘fruit basket’ or calyx covering the fruit during ripening and development.

Upping the ante

Qualifying Golden Berries their superfood title are the high levels of antioxidants and their anti-inflammatory qualities. Much of the antioxidants in Golden Berries are found in the many seeds found inside the fruit. This unique fruit has specialised antioxidants including polyphenols and carotenoids. Research has found use of Golden Berry extract in cancer, diabetes, and hypertension. The berries may also have liver and kidney protective properties.

Happy heart

They are all kinds of antioxidants and associated benefits. Phytochemical screening of golden berries has revealed an abundance of flavonoids as well. Flavonoids are specific antioxidants that promote cardiovascular health among other benefits.

Managing your appetite

Dried Golden Berries are very high in fibre, with 8.6g per 45g serving. That’s just over a quarter of an adults daily recommended fibre needs in one serving. More importantly they also contain one of the highest known soluble fibre levels with around 2g per 45g serve similar to prunes. Soluble fibre is necessary for controlling appetite and reducing cholesterol re-absorption in the intestine.

No stress

There are numerous B vitamins that exist in Golden Berries fruit (B1, B2, B6 and B12).  These complex B vitamins do a great deal to reduce stress, improve memory, improve energy and reduce fatigue, spur metabolism, relieve PMS and reduce the risk of heart disease.  They’ve even been shown to help the body burn fat and glucose off for energy.

Low-sugar fruits

Compared to other small berries, golden berries are higher in protein and Vitamin A and they’re much lower in sugar. Studies also suggest that golden berries may be helpful for inhibiting the enzyme responsible for this reaction and preventing the breakdown of starchy carbohydrates; thus controlling the impact carbohydrates have on blood sugar.

If you’re looking for a fruity- fix for porridges, smoothies or baking without the sugar, golden berries are a great option!

About the Author


As an animal lover and baking enthusiast, Georgia can often be found experimenting with plant-based recipes in her kitchen.

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