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Golden berries don’t ring a bell the way blackberries or strawberries do, but there’s no question that it is as nutrition-packed as any other fruit. Golden berries are grown in high altitude places. These berries are also found in other countries in South America like Peru, Columbia and Ecuador as well as parts of Australia, South Africa and New Zealand.

Golden berries are known by other names such as Incan berry and Cape gooseberries. As you might surmise from its name, the fruit is colored golden yellow. Its size is comparable to that of a marble. It also looks like raisins when dried and sold commercially.

Aside from being primarily used as food, golden berries are also widely utilized in folk medicine. It is harnessed for treatment of diseases like asthma, malaria, hepatitis and rheumatism. Its juice is also used in making chichi, a fermented drink that is very popular in Central and South America.

Health benefits of golden berries

Golden berries are low in calories but high in antioxidants, which could be its most impressive quality. It also has high levels of vitamins C and B6.

While it isn’t the most packed in terms of minerals, it does have high levels of polyphenols and carotenoid antioxidants that are known to provide numerous health benefits.

A 100-gram serving of golden berries contains 11 mg of vitamin C and 9 mg of calcium. It also contains 40 mg of phosphorus and 2.8 mg of niacin.

The following are some of the most notable health benefits you can get from eating golden berries:

1. Improved immune system
A single serving of golden berries already contains 15% of the daily recommended intake for vitamin C. Therefore, golden berries can help bolster the immune system. Vitamin C or ascorbic acid can speed up the production of white blood cells in the body. It can also support collagen production, which helps in the repair and production of cells, organs and tissues. Vitamin C also has certain antioxidant properties.

2. Improves kidney and renal functions
With the numerous antioxidants found in golden berries such as polyphenols and carotenoids, the fruit has also exhibited a capacity to improve kidney and liver functions. One study showed that golden berries can boost kidney function following renal injury. The antioxidants found in golden berries have also been associated with liver degeneration prevention.

Since golden berries are rich in fibers, the fruit also acts as a natural laxative. It not only improves bowel movement but likewise removes toxins from the body. The high levels of water in golden berries even work well to increase frequency of urination and aids the kidneys in getting rid of excess salt, toxins and other impurities.

3. Lowers cholesterol
Regular consumption of golden berries may also keep your cholesterol levels under control. This is again due to the dietary fibers found in this Peruvian super food. Dietary fibers aid in the increase of the LDL cholesterol in the body while lowering the so-called bad cholesterol. Golden berries also contain essential fatty acids such as linoleic acid and oleic acid that can lower bad cholesterol.

Lower cholesterol not only means preventing plaque from clogging the arteries but also translates to reduced risks of heart attacks and stroke. Plus, it can contribute to keeping the cardiovascular system in tip-top condition.

4. Promotes weight loss
Finally, golden berries can also help you trim unwanted weight. Consuming 100 grams of the fruit will only yield 53 calories, so you can eat more of this nutritious fruit without feeling guilty about your weight.

And since it is high in dietary fiber, golden berries can keep you full for a longer time. It also suppresses appetite and improves metabolism due to its high water content.

How to enjoy golden berries

If you’re fortunate enough to find golden berries in your area, you can eat them fresh. It has a moderately sweet taste. You can also add them to your blended smoothie, yogurt and beverages. The dried golden berries are also yummy although most come with a lot of sugar.