Berry or fruit? What is physalis, what are its benefits and how to use it in cooking
Uchuva, uvilja, aguaymanto, topotopo, Peruvian gooseberry and goldenberry - all these names describe one product, which in our latitudes is known as physalis. It is easily recognized by the small yellow berry hidden inside a dry shell resembling a paper lantern.
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What is physalis?
Physalis originates from the Andes in South America and has a long history. It was cultivated before the Inca times. Initially, it was believed that the birthplace of physalis is the Peruvian Andes, but further research has shown that the natural range of the plant also includes the Ecuadorian Andes. We eat ripe physalis berries. In everyday life, they are often called fruits because of their sweet taste, although from a botanical point of view, the physalis fruit is a berry. It is usually eaten fresh, added to desserts, salads, jams and sauces. Before use, you need to remove the dry shell, and wash the berry itself.
Useful properties of physalis
Physalis is called a superfruit because of the concentration of nutrients in its composition. 100 g of the product contains about 68 kcal, as well as:
- 1.4 g of protein;
- 11.9 g carbohydrates;
- 0.5 g fat;
- 5.2 g of fiber;
- 20–35 mg of vitamin C;
- 2.34 mg of vitamin E;
- 253 mg of potassium;
- 45 mg of phosphorus;
- 20 mg of magnesium.
On the Internet, you can find a lot of information that physalis treats various diseases, including preventing the development of cancer. But you should not rely on this product when it comes to such serious matters. Instead, we can highlight the following beneficial properties of physalis, which are confirmed by research.
Vitamin C and carotenoids
Physalis is a source of vitamin C and carotenoids, particularly β-carotene. According to a review, 100 g of fresh physalis contains approximately 20–35 mg of vitamin C and up to 2 mg of β-carotene. The content of these substances can vary depending on the variety, growing conditions and ripeness of the fruit. Researchers also note that as physalis ripens, the amount of vitamin C and β-carotene usually increases. Vitamin C performs several important functions in the body: it participates in the normal functioning of the immune system, collagen synthesis and protects cells from oxidative stress. β-carotene belongs to the carotenoids, and the body can convert some of it into vitamin A, which is necessary, in particular, for normal vision, skin and immune system function.
Polyphenols in the composition
Another interesting group of substances in physalis is polyphenols. These include phenolic acids and flavonoids. These compounds have antioxidant properties, meaning they can interact with free radicals and reduce oxidative processes. Their amount depends on the variety, degree of ripeness, and growing conditions, so the numbers in different studies can vary significantly. It is also important to distinguish between the antioxidant activity of the product in a laboratory test and the proven therapeutic effect in humans. Scientific reviews emphasize that there are not enough clinical studies for physalis to draw such conclusions.
Potassium and other nutrients
Physalis is not only a source of biologically active compounds. It contains potassium, phosphorus, magnesium, iron and other minerals, as well as vitamins. For example, one study of the nutritional composition of physalis determined approximately 253 mg of potassium, 45 mg of phosphorus and 20 mg of magnesium per 100 g of fresh fruit. Potassium is necessary for the normal functioning of the muscles and nervous system and helps maintain normal water balance. Magnesium is involved in the functioning of the nervous system, muscles and energy metabolism, and phosphorus is necessary for bones and teeth and is involved in energy production. In addition, physalis contains fiber, so it can be a useful way to increase its amount in the diet.
Physalis: pity
Physalis can have a negative effect on the body if you consume unripe fruits or concentrated extracts. It is easy to determine the ripeness of the fruit: if it is still green, it is better not to eat it. Such berries contain alkaloid compounds, in particular solanine, the concentration of which decreases during the ripening process. A 2024 scientific review notes that eating unripe fruits can cause gastrointestinal and neurological symptoms, including headache. This study also describes cases of adverse reactions after using physalis preparations for weight loss, including increased blood pressure, tachycardia and manic episodes.
Physalis: use in cooking
Only ripe physalis is used in cooking. It has a sweet and sour taste with light fruity notes, so it can be used in both sweet and savory dishes. The easiest way to eat physalis is fresh, adding it to fruit salads, cereals, yogurt, granola, or using it as an addition to desserts. Whole berries also look good as a decoration for cakes, tarts, and cocktails.
You can make jams, jellies, preserves, and jellies from physalis. Its natural sourness goes well with sugar, and the taste becomes richer after heat treatment. The berries can also be baked or caramelized. An interesting option for physalis is tkemali-type sauces. The sweet and sour taste works well in combination with hot pepper, ginger, onion, and spices, so this sauce can be served with vegetable dishes, fried cheese, or meat.
Physalis can also be dried and used to make compotes, drinks, and fillings for baking. Dried berries become sweeter and resemble dried fruits. For salads and snacks, physalis can be combined with fresh herbs, tomatoes, avocados, nuts, and soft cheeses. And for desserts, combinations with chocolate, citrus fruits, vanilla, and cinnamon work well.
