3 super berries: Goji, açai and cape gooseberry
Expand your berry repertoire with goji berries, açai berries and cape gooseberries, three exotic fruits that will boost your health
By Margaret Nearing
Unusual berries from around the world are joining our familiar ones as nutrient powerhouses.
Goji berries
The berry
A small fruit from the Himalayas, the goji berry (or wolfberry) is widely available dried. Slightly chewy and with a mild flavour, it is used in Chinese medicine to increase longevity.
Why it’s healthy
Gojis provide lots of fibre; a 40-gram serving has 27 percent of the recommended daily intake. It also has some of the highest antioxidant powers of any berry or fruit, according to its Oxygen Radical Absorbance Capacity, a measure developed at the National Institute of Aging in the U.S. of the antioxidant activity of foods.
How to eat them
Mix dried goji berries into trail mix (try our recipe for Walnut Trail Mix with goji or açai berries), sprinkle on cereal or add to recipes that call for raisins or dried cranberries. Or, soak them in a bit of water overnight and add to smoothies. Goji berries and juice are available in natural-food stores. (They are even available covered in dark chocolate.)
Açai berries
The berry
The black-purple açai (ah-sigh-ee) grows on açai palm trees in the Amazon rainforest, and looks like a giant blueberry. Since it deteriorates quickly after being picked, açai is available at natural-food stores as juice or fruit pulp.
Why it’s healthy
The açai berry is high in antioxidants and fatty acids that help lower LDL (“bad”) cholesterol, low in calories, and contains high levels of dietary fibre. A 2008 U.S. study found that açai extract inhibited the growth of cell cultures, indicating it may have potential to fight cancer cell growth.
How to eat them
Drink açai juice pure or blended with other fruit juices, or add to a morning smoothie. Also look for Belizza açai sorbets and commercial smoothies and probiotic drinks at many natural-food stores.
Cape gooseberries
The berry
A biological cousin of the tomato, this gooseberry indeed does look like a small yellow cherry tomato that’s covered by a brown husk. With a sweet pineapple-like flavour, the fruit (also called Inca berry or ground cherry) is native to South America, but varieties are grown here. Look for it in grocery stores and farmers’ markets.
Why it’s healthy
High in protein, this berry also contains vitamins C, A and B12. A recent Brazilian study found it’s a good source of carotenoids, which may help protect against cancer and heart disease.
How to eat them
Eat cape gooseberries as a refreshing fruit snack, toss in fruit salads, or bake into mixed berry crisps or pies. Add the dried berries to trail mix or toss with a green salad. (Try growing them with ground cherry seeds from veseys.com.)
Related:
• New twists on 10 great foods
• 6 healthy fruit smoothie recipes
• 5 reasons to eat more berries
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Best Health Magazine, October 2008
You forgot to mention the aroniaberry (chokeberry). The aroniaberry contains the highest levels of anthocyanins (the pigment in the berry that gives them their dark purplish-black color) and proanthocyanidins (plant-based super-antioxidants) when compared to many of the other well-known “superfruits.” Learn more www.superberries.com.
In David Wolfe new book Superfood, He picks Goji Berry the # 1 Superfood;
He also says that the brand Tibet Authentic goji berry is the only Goji Berry that comes from Tibet (page 19)
I would like to make a comment about how I also enjoy the Goji berry. I'm an avid tea drinker and what I like to do is place about 1 dozen of the berries into the tea while it's steeping. The berries plump up, become sweeter to my taste, and are a great addition to tea! Try it, it makes the tea taste sweeter too!