When it comes to eating healthy superfoods, well-known names of berries are always on the top of the dietary lists. Among them, “Golden Berries” are the most delicious superfood that has made its way into culinary art and food productions over the years.
It is a yellow-orange-colored superfood found inside the papery husk known as calyx. Though little in size, it is fully packed with several essential nutrients, providing great health benefits. Check out our article and go through a complete guide to nutritious Golden Berries. Keep reading it to know further!
Nutritional Profile Of Golden Berries
The yellow-orange color of the golden berries is due to the natural pigment called “Carotenoids” present in it. Along with this, these superfoods are fully loaded with many essential nutrients, such as:
- Vitamin K
- Vitamin E
- Vitamin A
One cup serving of golden berries consists of:
- Calories: 53
- Carbs: 15.7 grams
- Fiber: 5 grams
- Protein: 2.7 grams
- Fat: 1 gram
- Vitamin C: 20mg (21% daily value)
- Riboflavin: 0.17mg (5% daily value)
- Vitamin A: (58% daily value)
- Iron: 1.24 mg (7% daily value)
- Niacin: 0.8mg (5% daily value)
- Thiamine: 0.1mg (14% daily value
- Phosphorus: 33.9mg (3% daily value)
- Sugar: 6 grams
Effective Health Benefits Of Golden Berries
The nutritious golden berries are the good source of antioxidants that are very beneficial for the health. These natural substances fight off and repair the damages of free radicals, the molecules associated with aging, and chronic disorders like heart diseases, cancer, etc.
Free radicals are the harmful products of cell metabolism that convert the healthy cells into cancerous cells. The carotenoids and polyphenolic compounds are the antioxidants found in golden berries which help neutralize the free radicals in the body.
Besides this, the acetone and ethanol extracts of the golden berry are also highly rich in effective antioxidants. These substances reduce the risks of neurodegenerative conditions (Alzheimer’s and Parkinson’s diseases). Furthermore, oleic acid and linoleic acid present in this superfood maintain good cholesterol levels.
The anti-inflammatory properties of golden berries help to relieve certain health issues and enhance well-being. These include muscle aches, arthritis, chronic pain, gout, and hemorrhoids.
Inflammation in the arteries is very harmful to the cardiovascular system. Intake of golden berries improves heart health by reducing strain and preventing the development of atherosclerosis and coronary heart disorders. Besides this, these superfoods decrease high blood pressure, lowering the symptoms of hypertension like shortness of breath, heart palpitations, fatigue, nausea, etc.
If you are struggling with your weak eyesight, do include the golden berries in your dietary plan. The high carotenoid content present in these superfoods helps improve vision. This antioxidant reduces oxidative stress on the whole visual system.
As a consequence, it decreases the risks of macular degeneration and cataract. Moreover, zeaxanthin, lutein acid, and carotenoids found in golden berries benefit the eyes. They protect the optical organelles of the cornea, optic nerve, eye lens, and retina from damage by pathogens and free radicals. The results of which are increased eyesight.
Strengthens Immune System
Being rich in polyphenolic compounds, super golden berries block the discharge of some inflammatory and immune system markers, causing severe inflammation. Moreover, these superfoods are also a good source of Vitamin C which is a great collagen builder and boosts immunity. Collagen is required by the body to strengthen the structure and function of skin, bones, connective tissue, and cartilage.
Besides this, golden berries even promote the production of the white blood cells, helping the body fight off certain infections and diseases.
Aid Diabetes Management
Several compounds present in the nutritional golden berries aid the slow breakdown and absorption of sugars from the food containing carbohydrates. Hence, it prevents the unnecessary spike in blood sugar levels.
However, extreme blood sugar fluctuations can lead to diabetes. Adding golden berries to your daily diet can help maintain your blood sugar levels, thus, the most effective cure for type 2 diabetes. In addition, these superfoods regulate the insulin receptors appropriately.
These little golden berries play a significant role as powerful detoxifiers. They are a powerhouse of many essential nutrients- minerals, vitamins, and antioxidants which supply a high amount of nourishment to the liver and kidney. Both the organs flush out the toxins from the body.
Thus, the fewer toxins in the body, the higher the energy you feel.
Enhances Bone Health
With the high content of Vitamin K, golden berries maintain great bone health. This fat-soluble nutrient promotes bone protein synthesis that plays a major part in blood clotting and bone building.
In addition, Vitamin K even boosts bone density which prevents the risk of fractures.
Reduces Stress And Anxiety
Withanolide present in the nutritious golden berry enhances its significance. This is a natural adaptogen, helping the body to adapt to anxiety and stress. The results of this are a healthy adrenal system.
Thus, it prevents the sense of anxiety and irritation. Gradually, withanolides improve emotional well-being.
Relieves Cold And Flu
The antioxidant-rich golden berries protect the body against cold and flu attacks. Have these nutrient-dense superfoods with hot water or teas, at least two times in a day. It will relieve the clogged nasal passage and you will start feeling relaxed in a moment.
Fight Prostate Cancer
Cancer is one of the most threatening diseases in the whole world. Luckily, the natural golden berries have proven to fight against prostate cancer that begins in the prostate gland cells of males. Constant consumption of these superfoods shows great results.
These nutritious berries inhibit the growth of cancer cells and treat them effectively.
Top Ways To Consume Nutritive Golden Berries
You can add the golden berries to your well-balanced diet in the following ways:
- Mix the golden berries in your tropical fruit salad.
- Blend them in your favorite smoothie.
- Bake delicious golden berries and raspberry muffins.
- Use it as a topping in your yogurt and granola.
- Enjoy raw as a snack.
- Mix them in a grain salad.
- Blend up golden berry salsa.
Undoubtedly, golden berries are fully packed with the goodness of several nutrients –minerals, vitamins, fibers, antioxidants, and proteins. All these essential elements help in the proper functioning of the body.
So, do consider adding these nutritional superfoods to your regular diet and take advantage of their effectiveness. Note: Make sure to unripe the outer covering “calyx” of the berries as it contains alkaloids that can cause allergies to some people.