Goldenberries - A Flavor Profile

Goldenberries are mildly citrusy and tart, with mellow sweetness and earthy undertones. Inside, crunchy tiny seeds that are barely noticeable tear through juicy flesh. Metallic notes also become present after eating one or two fruits. They are different, with a richer, more mellow flavor than most grapes and berries.

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Indians termed the fresh goldenberry Ras-bhari, which means full of juice, and they certainly are! They look like cherry tomatoes, in fact they belong to the same botanical family; Solanaceae, most commonly known as Nightshades. Just as cherry tomatoes, the goldenberry explodes in the mouth with the same juiciness, but sweet-sour rather than savory. When ripe, the fruit is plump and firm; early South African cookbooks refer to the goldenberry as excellent jam-making material. Its exotic flavor at first tart, then sweet, then bittersweet makes it easy to suggest that the goldenberry has not been popular in the Unites States because of its flavor profile—not as floral as a strawberry, nor as complex as a cherry—however goldenberries carry prestige and are of particular interest among European up-scale restaurants and bakeries. It is also popular in Europa to add goldenberries to green salads and fruit salads, sometimes combined with avocado.  Also see; Why are there so many different names for Goldenberries?


Fresh goldenberries are hardly found in the United States, they are most available in their dry form. Dry goldenberries are sweet and tart at the same time, they have wrinkly and thick skin with a seedy, chewy interior; they make an excellent natural and healthy snack for everyone, even kids love their taste as it resembles Sour-Patches.



Fresh or dry, goldenberries make any trail mix much more sophisticated, and they are excellent
companions for cheese and wine.

Eating too Much Junk Food while Pregant? Try Goldenberries instead

“I have to eat for two from now on” is a common phrase use by pregnant women. Digging into junk food or stuffing yourself with boxes of chocolates and other indulgent foods dose feel very satisfying, however, sometimes eating for two can lead to the horrible guilt, especially when you are a woman that cares about a healthy diet. While giving in to cravings is not a life-and-death situation, one can lose sight of a nutritious diet – essential for a healthy lifestyle.

No one really knows why pregnancy cravings occur, though there are theories that it represents some nutrient that the mother may be lacking, and the crave is the body's way of asking for what it needs.

Therefore that aching for a greasy hamburger and a plate of fries may be your need for more protein, sodium, or potassium and the burning in your belly for a double helping of chocolate double latte ice cream may be signaling a need for more calcium or fat.


 Fortunately there are natural and healthy tasty
treats you and your baby can enjoy; Goldenberries!

Doctors recommend special pregnancy multivitamins, however you can simply snack goldenberries;
except from iodine, goldenberries naturally contain most of the essential nutrients, vitamins and
minerals your developing baby needs, folic acid, zinc, iron, calcium, magnesium, vitamin C, vitamin D, B vitamins such as B6 and B12, potassium and vitamin E. (see. Goldenberries, a most have super fruit for vegans and vegetarians).

So, if you happen to have that sweet and sour craving, don’t worry you don’t have to eat those
unhealthy sour patches anymore. You now have goldenberries! Forget the guilt.

Folic acid can help prevent neural tube defects such as spinal bifida and other malformations, like a cleft lip or palate. This phytochemical is found in goldenberries, as well as in hazel nuts, sunflower seeds, grapefruit.

Zinc is particularly important for the rapid cell growth that occurs during pregnancy. Some clinical
studies had link a zinc deficiency to miscarriage, toxemia, low birth weight, and other problems during pregnancy, labor, and delivery. Goldenberries contain 0.40mg/per 100g of zinc.

Iron. A woman’s body needs more iron than usual during pregnancy in order to produce all the blood that is needed to supply nutrition to the placenta. The iron content of one goldenberry is close to
1.2mg/per 100g. Other good sources of iron are broccoli and spinach.

Magnesium is important for the development of nervous tissue and muscle cells. If you have a shortage of magnesium, it can lead to cramping of leg muscles, undue womb muscle irritability and your baby hiccupping in the womb.

Calcium is one of the most necessary minerals in pregnancy. Your body constantly needs it because it builds healthy bones and teeth, and can prevent muscles from cramping, as well as prevent pre-
eclampsia in pregnancy. The concentration of calcium in goldenberries is low, however, the high levels of vitamin A aids on it’s effective absorption from other foods.

Potassium is important in sending nerve impulses, helping your muscles contract, and releasing energy from protein, fat, and carbohydrates. Since your blood volume expands by up to 50 percent during pregnancy, you'll need slightly more electrolytes to keep the extra fluid in the right chemical balance. The goldenberry is rich in potassium with an average value of 210mg/per 100g

Vitamin C is necessary for the growth and repair of tissues in all parts of your body. It helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels; 100g of goldenberry contains 20.0mg of vitamin C.

Vitamin D  is needed to maintain proper levels of calcium and phosphorus, which help build your baby's bones and teeth, deficiency during pregnancy can cause growth retardation and skeletal deformities. It may also have an impact on birth weight. Yellow fruits like goldenberries and oranges are great sources of vitamin D.

B-Complex Vitamins. These important nutrients help the body convert food into energy, in addition to performing other important functions such as aiding in the formation of red blood cells. Goldenberries have vitamin B1, B2, B3 and B12.

Goldenberries; a must have Superfruit for Vegans and Vegetarians

You might choose to follow a vegetarian or vegan diet because you believe it will improve your health. According to the Center for Science in the Public Interest, animal products, especially fatty cuts of meat and full-fat dairy products, are linked to clogged arteries, heart disease, stroke and certain cancers, leading people to search for meat-free diets. the key to a healthy vegetarian or vegan diet is to enjoy a variety of foods, however the more restrictive your diet is, the more challenging it can be to get all the nutrients you need. A vegan diet for example eliminates natural food sources of vitamin B-12, as well as milk products, which are good sources of calcium.

Although  no single food can provide all the nutrients your body needs, goldenberries offer great help; they contain B-12 and D vitamins. Also essential minerals like phosphorus, iron, potassium, and zinc; vital nutrients, some of which are hard to absorb and hard to find in plant based foods.



Iron is a crucial component of red blood cells, goldenberries contain more iron than beans and almost the same amount as in animal sources, such as beef. Since it isn't as easily absorbed from plant sources, the recommended intake of iron for vegetarians is almost double that recommended for
nonvegetarians. The vitamin C also present in goldenberries helps the body absorb iron more efficiently.

Goldenberries contain more iron than beans and almost 

the same amount as in animal sources, such as beef. 

Vitamin D plays an important role in bone health. Our body can make is own vitamin D from the sun, it is found in very few foods including goldenberries. Most people get Vitamin D from cow's milk, since is added by manufacturers. Vegetarians and vegans  may need a vitamin D supplement however goldenberries can provide up to 40% RDI.






Zinc is highly concentrate in dry goldenberries, it is an essential component of many enzymes and plays a role in cell division and in formation of proteins. Like iron, zinc is not as easily absorbed from plant sources as it is from animal products.

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Potassium is very important for the normal functioning of our organs. Concentration of potassium is high in goldenberries with 320mg pre serving Vitamin B12 is necessary to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, so it can be difficult to get enough B-12 on a vegan diet. However goldenberries contain this highly structured vitamin also known as cobalamin.



Phosphorus  is an essential mineral primarily used for growth and repair of body cells and tissues, together with calcium (also present in goldenberries) phosphorus provides structure and strength. Phosphorus is also required for a variety of biochemical processes including energy production and pH regulation. Goldenberries contain 6% RDI of phosphorus. The unique combination of minerals and vitamins present in goldenberries, aids in the absorption of essential nutrients such as proteins (not readily absorbable in plant based foods) from vegetables.

Goldenberries also serve as a natural fully raw daily vitamin supplement
 and the best part is they taste great!

One sample of goldenberries contained 78.9 percent water, 0.3 percent protein, 0.2 percent fat, 19.6 percent total carbohydrate, 4.9 percent fiber, 1.0 percent ash. Per 100 g, there were 73 calories, 8 mg calcium, 55 mg phosphorus, 1.2 mg iron, about 1 mg sodium, 320 mg potassium, 1,460 mg B-carotene equivalent, 0.10 mg thiamine, 0.03 mg riboflavin, 1.70 mg niacin, and 43 mg ascorbic acid.

Goldenberries Support Your Liver and Detox Your Body

A healthy liver means a healthy body. The liver helps to fight infections and cleanse the blood, it also helps digest food and store energy for when you need it. A healthy liver has the amazing ability to grow back, or regenerate when is damaged. 

Goldenberries help nourish and support the liver which in turn detoxifies our body. Aiding this organ is of a major importance because it gets rid of environmental and food based toxins we take into our system.

The anti-inflammatory properties of goldenberries play a very important role in the protection of  the
liver; since an inflamed liver may cause no discomfort at all; when liver inflammation is left untreated, it starts to scar. As excess scar tissue grows, it replaces healthy liver tissue, this process is called fibrosis. Scar tissue can’t be effective enough in removing toxins from the body as healthy liver tissue does, and can even keep blood from flowing through your liver.

The exact pathway of goldenberries’ liver benefits isn’t completely understood, however, one of the withanolides present in goldenberries called withagulatin A has been associated with a reduction in liver scarring and a reversal of liver degradation.

Furthermore, goldenberries are linked to optimal kidney health, helping to eliminate toxins by
stimulating urination and flushing out excess fats, salts, and toxins from the lymphatic system. Ancient Egyptians used goldenberries as a medicinal plant for treating kidney and urinary passages diseases and as  general fortifier of the human body.

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It makes perfect sense to support an organ that is responsible for removing toxins from the body. A
healthy and functional liver reduces the toxic buildup in the cells of your body, making your skin look brighter, and the renewed breakdown of fat makes it easier for muscles to tone up. Eating goldenberries in the daily basis is an easy, and delicious way to continually detox your body, feel great, and look healthier.

Are Goldenberries good for Diabetics?

According to the American Diabetes Association, 86 million Americans age 20 and older have Prediabetes, which means that they will develop diabetes if proper alimentation isn’t provided.

Diabetes is caused by defective or insufficient production of insulin and the inability of the cells to utilize the insulin present in the body efficiently. Insulin is often described as a “key" hormone produced in the pancreas by the islets of Langerhans that regulates the amount of glucose in the blood. Type 2 diabetes, in particular, is a metabolic disorder, caused by the person’s lifestyle and diet, it is accompanied with other pathogenic conditions such as obesity  and oxidative stress (see, The Antioxidant Power of Goldenberries), that subsequently leads to insulin resistance and long-term diabetes complications.

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Studies have shown that fruits high in antioxidants and good fats, like goldenberries, help reduce the chances of developing diabetes. goldenberries are packed with anti-oxidants, one of these are polyphenols that contain flavonoids (vitamin P). Polyphenols like flavonoids are able to regulate the circulatory system pathways and therefore protect against the development of poor blood circulation. The rising trend in the prevalence of diabetes complications suggests that current medical treatments are not sufficient, and the use of supplementary treatments like exercise and the consumption of functional foods, such as goldenberries and their health benefits, could increase the effectiveness of prediabetes and diabetes management.

However, not only diabetic patients should incorporate goldenberries into their diet, studies show that in the United States, chronic illnesses and health problems are either wholly or partially attributable to an unhealthy diet, and it represents by far the most serious threat to public health.



Based on animal models and some clinical trials, Plant polyphenols such as flavonoids have been
proposed as effective supplements for diabetes management and prevention of its long-term
complications. However Further investigations using human clinical studies are needed to
confirm the beneficial effects of polyphenolic compounds as supplementary treatments for diabetic patients.





To summarize, the consumption of goldenberries and citrusy fruits are essential to prevent future health complications related to diabetes and other types of diseases such as cardiovascular atrophyes, kidney and liver failure amongst others.

Goldenberries; The Essential Multivitamin Supplement

Eating goldenberries might be even better than taking a daily multivitamin supplement, this marvelous small fruit is packed with vitamins A, C, D, and B-complex vitamins including B12. These vitamins are essential for a healthy well-being, and can even prevent cancer and heart diseases. Lets take a look at the health benefits our body can enjoy by only eating goldenberries.

100g of goldenberries provides 14% Recommended Daily Intake of vitamin A. Vitamin A contains pigments that allow our eyes to adjust to changes in light, helping to sustain good eyesight, also vitamin A improves immune system function, growth of the bones, skin health, and gene transcription.  Additionally it is an anti-oxidant, which means that it neutralizes the harmful outcomes of free-radicals. See “ Goldenberries and the Power of Antioxidants”

100g of goldenberries provides 18% (11mg) RDI of vitamin C. Vitamin C helps the body form and maintain connective tissue, including bones, blood vessels, and skin, it also protects against heart disease, aid in the absorption of iron, and decrease cholesterol and triglycerides, helping neutralize the effects of nitrites. Vitamin C reduces blood pressure level, making certain the appropriate dilation of bloodstream, battles cataracts, and also improves the defense mechanisms. 

B-vitamin complex are essential nutrients that help convert our food into fuel, allowing us to stay
energized throughout the day. Goldenberries are an excellent source of vitamins B1, B2, B3, B6 and vitamin B12,  these vitamins are rarely found in plant foods . All these B vitamins team up to promote healthy skin and hair and even prevent memory loss and migraines.

100g of goldenberries provide 7.3% (0.110mg) RDI of vitamin B1 (Thiamine).B1 vitamin is necessary to break down carbohydrates, it also helps the body make healthy new cells. Vitamin B1 is often called an anti-stress vitamin because of its ability to protect the immune system. 

100g of goldenberries provide 2% (0.040mg) RDI of vitamin B2 (Riboflavin). This B vitamin is important for red blood cell production, which is necessary for transporting oxygen throughout the body, it also works as an antioxidant to help fight free radicals and may prevent early aging and the development of heart disease. B2 can also help fight off migraines.

100g of goldenberry provide 14% (2.800mg) RDI of vitamin B3 (Niacin). One of the primary uses for B3 vitamin is to boost HDL cholesterol. Vitamin B3 deficiency in individuals is caused by the consumption of alcohol and tobacco, therefore goldenberries are recommended for people with addiction problems; also, B3 vitamin has been found to treat acne.

100g of goldenberry provide 5% (0.065mg) RDI of vitamin B6 (Pyridoxine). B6 vitamin helps regulate levels of amino acids associated with heart disease. B6 vitamin is also a major player in mood and sleep patterns because it helps the body produce stress hormones; some studies suggest that vitamin B6 can reduce inflammation for people with conditions like rheumatoid arthritis.

100g of goldenberry provide 16% RDI of vitamin B12 (Cobalamin). Vitamin B12 is necessary to produce red blood cells and helps in the process of creating the oxygen carrying protein, hemogloblin. Since vitamin B12 is rarely found in plant foods, goldenberries are a must have for people following a vegetarian or vegan diet.

A person can obtain up to 40% RDI of vitamin D from goldenberries. Vitamin D is important for good overall health and strong and healthy bones. It’s also an important factor in making sure your muscles, heart, lungs and brain work well and that your body can fight infection. Your body can make its own vitamin D from sunlight, only a very small amount comes from few foods you eat; gladly the goldenberry is one of those few.

If you want to find out how to cook with goldenberries, we have a great selection of recipes for you to browse in our blog. 

GOLDENBERRIES AND THE POWER OF ANTIOXIDANTS.

In our previous blog “5 things you need to know about the mighty Goldenberry”,we talked about the
amazing health benefits goldenberries can provide to our body. The high levels of antioxidants present in goldenberries has led them to become the new “superfood”, that’s why we wanted to go a bit further this time and explain which kind of  antioxidants goldenberries have and the role they play in our overall health.

Antioxidants are chemicals that block the activity of other chemicals known as free radicals, the body generates free radicals as the inevitable byproducts of turning food into energy. Free radicals are highly reactive substances that have the potential to cause damage to cells by stealing electrons, this can lead to dramatic changes in the structure and function of our cells. Free radical damage can change the  instructions coded in a strand of DNA, these can also alter a cell’s membrane, changing the flow of what enters the cell and what leaves it, such alterations can cause healthy cells to mutate into cancerous ones.

Antioxidants, like the carotenoids and polyphenolic compounds found in goldenberries, can neutralize free radicals, these antioxidants are powerful cancer fighters, prevalent in goldenberries as
well as in wide variety of fruits and vegetables.

Carotenoids are colorful plant pigments and powerful antioxidants that can help prevent some forms of cancer and heart disease, they act to enhance your immune system’s response to infections. Some
carotenoids poses the ability to turn into vitamin A once they are consumed. Lycopene, the orange-red pigment found in goldenberries and tomatoes, is a type of carotenoid that does not turn into vitamin A,  however is still of significant value, since it is an antioxidant even more potent than beta-carotene.

Orange and yellow fruits and vegetables have high vitamin A activity because of the carotenoids they contain. Generally, the deeper the color of the fruit or vegetable is an indication of a higher
concentration of carotenoids. Carrots, are also a good source of beta-carotene.

Polyphenols are antioxidants also found in goldenberries, these have recently been termed
“lifespan essentials”, and they actively work in the body to prevent certain disease mechanisms from occurring.  Polyphenols are antioxidants from plant foods that work in the body to enhance health in complex ways, their specific health-promoting actions are still being actively researched, and it is generally recognized  that they can reduce the risk factors for cardiovascular disease and basically help to protect many body systems from the risks or ravages of many types of chronic disease. It is possible that the health  promoting effects of polyphenols present in goldenberries are not due to their antioxidant qualities, but  rather because they help control blood sugar spikes after meals, these is why the consumption of goldenberries is recommended to people with diabetes.

Boosting the intake of carotenoids and polyphenols on a daily basis by eating goldenberries is easy to do, and can be a tasty, gourmet adventure.