Golden berries or ground berries are small, round, brightly coloured orange fruits, around the size of marbles. They resemble miniature versions of yellow cherry tomatoes and are wrapped in papery husks that need to be removed before you eat them. Golden berries have a sweet, tangy taste, similar to that of pineapples and mangos. This has made them a popular ingredient in cakes, sweets, baked goods, jams, sauces, smoothies and salads. They can also be consumed as healthy snacks. They also have low levels of calories and moderate amounts of Vitamins A, C and D. Packed with loads of nutrients, antioxidants, bioactive compounds and vitamins that support your body's well-being, golden berries have been used for centuries in traditional medicine as a mild diuretic that can promote improved fluid balance or help to cure jaundice. They are generally safe to consume, though unripe fruits contain solanine, a toxin that can cause digestive upsets, including cramping and diarrhea. Here are the top health benefits of golden berries: Boosting the immune system: Golden berries contain a significant amount of the Vitamins A and D needed for repairing and producing cells, tissue and blood vessels. Eating them can enhance your immune system and help you stay strong throughout the cold and flu season. Reducing stress and anxiety: Golden berries can improve the health of the adrenal system and help the body adapt to stress. This can help to reduce feelings of anxiety and irritability. Fighting inflammation: Inflammation is a common cause of many diseases, including muscle stiffness, fatigue, bronchitis, asthma, eczema, swollen joints and headaches. Recent research shows that golden berries have potent anti-inflammatory properties and can help to ward off inflammation. Detoxifying the body: The fewer toxins in your body, the more vibrant you feel. Golden berries are powerful detoxifiers and are packed with vitamins, minerals and antioxidants that nourish the liver and kidneys that play a critical role in flushing toxins out of the body. Delivering antioxidants: Golden berries deliver strong doses of antioxidants that neutralise the free radicals that support the body's cellular ageing process. Studies show that the growth of breast and colon cancer cells was also blocked as a result of the phenolic compounds in golden berries. Improving vision: The high carotenoid content in golden berries helps to boost vision and eliminate oxidative stress on the ocular system. This prevents the development of cataracts and macular degeneration, helping to keep your vision in top working order as you age. Fighting prostate cancer: Golden berries have been shown to help combat prostate cancer, especially when consumed direct from the garden. Managing diabetes: Golden berries are an effective preventative method and treatment for Type 2 Diabetes. Some of the compounds found within golden berries slow the breakdown and intake of simple sugars from carbohydrates and also enable insulin receptors to be regulated appropriately. Promoting weight loss: The berries are a guilt-free snack with only 53 calories per 100 g. These tiny fruits also deliver a large percentage of daily nutrients without any fats or calories, helping to keep your weight-loss goals on track. Promoting blood flow: Golden berries contain Vitamin B1 that helps to prevent complications developing in the brain and nervous system, muscles, intestines, heart and stomach. It's also a key element that supports the healthy flow of electrolytes into and out of the muscles and nerve cells, promoting a healthy fluid balance in the body, healthy muscle contraction and good blood regulation. *A version of this article appears in print in the 11 March, 2021 edition of Al-Ahram Weekly
