Cape gooseberry: The superfruit boosting your health naturally

The cape gooseberry decorates plates and provides health benefits that can surprise even the biggest skeptics. While it might initially look like a decoration, its nutritional value surpasses many popular supplements. Get to know this extraordinary fruit better and discover why it’s worth including in your diet.

Have you ever encountered a small orange fruit hidden in a delicate, papery husk on your plate? That's the cape gooseberry, the golden berry of the Incas or Brazilian raisins. While it originates in South America, it is now grown worldwide—from the Caribbean and Australia to Europe, where it often serves as an ornamental plant.

The Peruvian groundcherry (Physalis peruviana L.) is the most popular edible species, appreciated for its taste and medicinal properties. Its fruits have an orange hue, flesh resembling tomatoes, and a taste that some compare to gooseberries, while others liken it to kiwi or bitter orange.

The Cape Gooseberry is a true treasure trove of health. It contains vitamins A, C, and B, along with valuable compounds such as carotenoids, polyphenols, phytosterols, pectins, iron, and phosphorus. These components make the Cape Gooseberry a natural medicine for the body.

Improvement of vision and protection against free radicals

Thanks to its high content of vitamin A and antioxidants, the cape gooseberry supports eye health. Regular consumption of these fruits can help protect the retina and improve vision, making it a natural alternative to supplements.

Support for the circulatory system and immunity

Compounds present in cape gooseberries, such as phytosterols and polyphenols, strengthen blood vessels, lower levels of "bad" cholesterol (LDL), and help cleanse the blood. Additionally, vitamin C boosts immunity, which is especially important during the fall and winter seasons.

Diuretic and calming effect

Cape gooseberry is also recommended for urinary system issues due to its diuretic effect, helping to cleanse the body. It also contains compounds with calming effects that reduce stress and improve well-being.

Low-calorie snack

Fresh cape gooseberries are an ideal choice for those watching their weight—they have only 23 kcal per 100 g. The dried version, though more caloric (136 kcal per 100 g), remains a healthier alternative to sweets.

Cape gooseberry is versatile in the kitchen. It works well both raw and in a variety of dishes—from desserts to main courses. Here are some ideas for using it in the kitchen:

1. Cape gooseberry salsa

Finely dice a cup of fresh fruits, add chopped red onion, green bell pepper, and a few cilantro leaves. Drizzle with lime juice, and season with salt and pepper. This salsa pairs perfectly with grilled meats and fish.

2. Cape gooseberry salad

Mix cape gooseberry with green peas, cherry tomatoes, black olives, and pieces of goat cheese. Drizzle the whole salad with creamy balsamic vinegar and season to taste. Perfect for a light lunch.

3. Savory snack with cape gooseberry

Place halved cape gooseberries on slices of ripe tomatoes, season with salt, pepper, and fresh basil. Drizzle with olive oil. A simple yet impressive appetizer.

Cape gooseberry – fruits that deserve attention

Although the cape gooseberry has many advantages, it's important to remember a few rules for consuming it. First and foremost, avoid unripe fruits, which contain toxic solanine—a compound that can cause nausea or vomiting. Always wash the fruits before eating, and remove their husks just before serving, as they quickly lose freshness.

The cape gooseberry not only decorates plates but also provides unique taste sensations and numerous health benefits. Its unusual taste and nutritional values make it worthy of inclusion in your daily diet—especially if you care about improving vision and supporting overall health. So eat by the handful and enjoy the bounties that nature offers!