Food & Recipes

Goldenberries Are Fiber-Rich Superfoods Packed With Sweet Benefits

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If you haven’t heard a whole lot about goldenberries, you probably will soon. The antioxidant-rich fruit from South America is growing in popularity in the United States in recent years. And when you learn all the benefits that goldenberries have to offer, you’ll definitely want to give them a try.

What are goldenberries?

A goldenberry is a popular fruit known for its namesake color, its sweet-tart flavor, and its multitude of nutritional advantages. According to the Journal of Food Science and Technology, goldenberries contain respectable amounts of vitamin A, vitamin C, potassium, phosphorous, and calcium. They also contain antioxidants, which is always good news for those of us wanting to add more healthy types of food to our diets. According to the National Academies Press, goldenberries also boast the benefit of being 4.9 percent fiber. As you may know, fiber can help with weight loss and management, so that’s another major win. Interestingly enough, goldenberries are also 0.3 percent protein, which experts consider exceptionally high for a fruit.

Goldenberries are also quite a versatile food: They can be eaten fresh or dried, and they can be added to a wide variety of different recipes. However, it is important to keep a couple of safety warnings in mind before you decide to try the fruit, especially if it’s fresh. According to the Defeat Diabetes Foundation, goldenberries can be toxic if they are eaten while unripe. With that in mind, you definitely want to confirm with a seller that your fruits are fully ripe when you pick them up. It’s also important to know Goldenberries are part of the “nightshade family,” which includes tomatoes and eggplants, so it’s possible they could cause similar allergic reactions that these other nightshades cause. As always, you should ask your doctor anytime you aren’t sure about adding a new food to your diet. 

How to Add Goldenberries to Your Meals

While many folks enjoy goldenberries by themselves either fresh or dried, these fruits are also commonly used in sauces and preserves like jams or jellies. They’ve also been utilized as glazes for a variety of meats and seafood, and as unique additions to desserts. 

However, if you’re just starting out with eating goldenberries, don’t feel pressured to come up with an overly complicated meal right away. Healthline suggests sprinkling goldenberries on savory salads or using them on top of yogurt and granola. You might also consider stirring them into warm grains for a tangy twist, or perhaps dipping them into chocolate sauce for a yummy dessert.

Interested in starting out with dried goldenberries? You can buy a bag of many popular brands right on Amazon, such as Terrasoul Superfoods Organic Golden Berries ($14.99, Amazon). Who knows? You might come up with a unique goldenberry recipe that’s all your own!

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