Health and Wellness.
Bibhash Lodh, BS News Agency: Physalis, also known as golden berries, Cape gooseberries, or rasbhari, are small, orange-yellow fruits packed with antioxidants, vitamins, and fiber that provide numerous health benefits. They are considered a nutrient-dense "superfruit" that can boost immunity, improve vision, and support heart health.
Here are the key benefits of eating physalis:
1. Boosts Immunity and Fights Infection
Physalis is rich in vitamin C, with a one-cup serving providing more than 50% of the daily required value. This high content aids in enhancing the body's defense mechanism, reducing inflammation, and fighting against common cold and flu.
2. Rich in Antioxidants
These berries are packed with antioxidants, including polyphenols and carotenoids, which repair cell damage and combat oxidative stress. The skin of the fruit has nearly three times the amount of antioxidants as the pulp.
3. Supports Eye Health
Physalis contains significant amounts of vitamin A, beta-carotene, lutein, and zeaxanthin. These components are crucial for maintaining good vision and may help prevent age-related macular degeneration, cataracts, and night blindness.
4. Aids in Weight Management and Digestion
Being high in dietary fiber (about 6 grams per cup) and low in calories (roughly 66-74 per cup), they act as a healthy snack that promotes satiety and prevents overeating. The fiber also helps improve digestion and prevents constipation.
5. Manages Blood Sugar and Heart Health
Physalis has a low glycemic index and contains soluble fiber, which can slow the absorption of sugar into the bloodstream, making it a good choice for diabetics. Additionally, they contain phytosterols that help lower "bad" (LDL) cholesterol levels.
6. Strengthens Bones
They are a good source of vitamin K, which is essential for bone metabolism and calcium absorption. This makes them beneficial for maintaining bone density and health.
7. Anti-inflammatory Properties
The fruit contains compounds called withanolides, which have natural anti-inflammatory effects that may assist in treating conditions like arthritis and inflammatory bowel disease.
Important Considerations
Only eat ripe fruit: Unripe, green physalis fruits are toxic and can cause diarrhea, vomiting, and stomach cramps.
Moderation: While nutritious, they are part of the nightshade family, and excessive consumption may cause digestive discomfort due to high fiber and acidity.
How to Use
Raw: Eat them fresh as a snack, in fruit salads, or with yogurt.
Dried: Enjoy them in trail mixes or as a topping for oatmeal.
Cooked: They are excellent in jams, jellies, pies, and smoothies