The Nutritional and Health Benefits of Cape Gooseberry (Goldenberry)

Cape gooseberry, also known as goldenberry is a tiny fruit that is perfectly round, opaque orange in color, and is about the size of a grape. These fruits consist of many small yellow seeds and the fruit looks orange that becomes bright yellow and sweet when ripe. Cape gooseberries have a unique, sweet, tangy, and tart flavor.

The name Cape gooseberry comes from the fact that it is first cultivated in the Cape of Good Hope in South Africa. Some other names of cape gooseberry are inca berry, rasbhari, Peruvian ground cherry, Peruvian cherry, Chinese lantern, and ground berry. However, the scientific name of Cape gooseberry is Physalis peruviana.

Though these fruits are mostly eaten raw, however, they also make great additions to salsas and salads. Cape gooseberries are also added to frozen desserts. Apart from being one of the most delicious fruits, cape gooseberries are also known for their tremendous health benefits. To know more about those benefits, let us read further.

Cape gooseberry is a house of Vitamin C and antioxidants. The best thing about these berries is that the vitamin C content found in them is much more than lemons. Apart from being rich in vitamin C, cape gooseberry is also packed with Vitamin C and vitamin B-complex, namely thiamine, niacin, and vitamin B 21. The fruit also provides enough dietary fiber.

Apart from these, Cape gooseberry is also rich in beta-carotene and vitamin K. It also contains a little calcium.⁽¹⁾

Let us take a deeper look at the nutrient profile of Cape gooseberry below.

A one-cup serving (140 grams) of Cape gooseberry contains the following nutrients.

Calories: 74

Carbohydrates: 15. 7 grams

Protein: 2.7 grams

Fat: 1 gram

Fiber: 6 grams

Vitamin C: 21% of the RDI and 17% for women and men respectively.

Thiamine: 14% of the RDI and 13% for women and men respectively.

Niacin: 28% of the RDI and 25% for women and men respectively.

Riboflavin: 5% of the RDI

Vitamin A: 7% of the RDI and 6% for women and men respectively.

Iron: 18% of the RDI and 8% of RDI for men and women respectively.

Phosphorus: 8% of the RDI.

1. Benefits From The High Antioxidant Contents

   Cape gooseberry or goldenberry contains a high amount of plant compounds known as antioxidants.⁽²⁾ These antioxidants are effective in protecting you against flu and common cold attacks.

   Apart from this, antioxidants also protect against and repair the damage that could be caused by free radicals (molecules associated with diseases like cancer and aging.) ⁽³⁾⁽⁴⁾

   Studies have found thirty-four unique compounds in Cape gooseberries that can offer excellent health benefits.⁽⁵⁾

   The skin of these berries has nearly three times the amount of antioxidants as the pulp. Moreover, it is also found that the antioxidant levels are highest when the fruits are ripe.⁽⁶⁾

2. Anti-inflammatory Benefits Of Cape Gooseberry

   Withanolides are compounds found in cape gooseberries that might have anti-inflammatory effects and can protect against colon cancer.⁽⁷⁾

   The anthocyanins found in these berries prevent inflammation caused by swelling, pain, and redness.

   Moreover, the fiber content found in the fruit plays a crucial role in managing our digestive processes. The pectin fiber contained in cape gooseberries can calm the disturbed GI tract and prevent constipation.

   A study has found that an extract from the husk of cape gooseberries could reduce inflammation in mice suffering from inflammatory bowel disease. Furthermore, mice that were treated with this extract from the fruit had lower levels of inflammatory markers in their tissues.⁽⁸⁾

   However, there are no comparable human studies that could reveal promising effects against inflammation.

3. It Is Good For The Immune System

   Cape gooseberries can also prove good for your immune system. Studies in human cells note that these fruits might help regulate the immune system. Goldenberries contain several polyphenols which block the release of specific inflammatory immune markers.⁽⁹⁾

   Moreover, vitamin C found in the fruit could also benefit in improving immunity. Vitamin C plays certain important roles in healthy immune system response.⁽¹⁰⁾

4. Cape Gooseberry Can Be Good For Diabetes Management

   Cape gooseberry can also be beneficial for diabetic patients. The fruit is loaded with compounds that slow down your body’s intake of simple sugars from carbohydrates. It could be helpful in diabetes management.

   The high content of fiber in Cape gooseberry helps in improving blood glucose, insulin, and lipid in case of type 2 diabetes.

   Apart from this, individuals with diabetes having chronic levels of oxidative stress can be benefited from the intake of cape gooseberries because of the presence of antioxidants in the berries that can control oxidative stress.

5. Possible Eye Health Benefits Of Cape Gooseberry

   Cape gooseberry offers beta-carotene and lutein, along with many carotenoids. A diet that is high in carotenoids from vegetables and fruits is associated with a reduced level of risk of age-related macular degeneration, which can lead to blindness.⁽¹¹⁾

   Lutein (a carotenoid) is particularly known to prevent eye diseases.⁽¹²⁾ Apart from this, lutein along with other carotenoids like lycopene and zeaxanthin can also protect against vision loss that occurs from diabetes.⁽¹³⁾

6. Possible Bone Health Benefits Of Cape Gooseberry

   There are some possible bone health benefits of cape gooseberry or goldenberry. The fruit contains a high level of vitamin K, which is a fat-soluble vitamin that is involved in bone metabolism.⁽¹⁾

   Vitamin K is an essential component of our bones and cartilage. Moreover, vitamin K is also involved in healthy bone turnover rates.⁽¹⁴⁾ Bone turnover rate is how bones break down and reform.⁽¹⁴⁾

   Recent evidence suggests that along with vitamin D, one should also take vitamin K for optimal bone health.⁽¹⁵⁾

Unripe cape gooseberries contain a toxin called solanine, which can cause diarrhea and cramps and can also be lethal in rare cases.⁽¹⁶⁾ This toxin is also naturally found in tomatoes, potatoes, and other nightshade vegetables.⁽¹⁷⁾

So, it is good to eat only completely ripe cape gooseberry that has no green parts. Moreover, you should also keep it noted to eat the fruit in moderate amounts.

Cape gooseberry is packed with nutrients that are essential for us to maintain optimum health. Vitamins, minerals, fiber, and many plant compounds found in the fruit can benefit our overall health and well-being, including the immune system, eyesight, bones, and many more. So, if you have been looking for a tasty and healthy fruit to be added to your diet, try adding cape gooseberries. However, make sure to have the fruit in a moderate amount.

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