Other Common Names for Incan Berries:
Aguaymanto berries
Golden berries
Peruvian gooseberries
Topotopo (Quechua)
Cuchuva (Aymara)
Motojobobo embolsado (Spanish)
Andean crops have always been associated with improved health and longevity. Maca, yacon, and quinoa are some wonderful examples of food crops with high concentrations of phytonutrients that became staples for Andean cultures. Now the Incan berry (Physalis peruviana) emerges from its home in Peru as another example of an extraordinary food crop from the Andes.
Incan berries are generally considered among health enthusiasts to be the goji berry of South America, but Incan berries actually exceed goji berries in one area of nutrition: on average they contain 16 percent protein, compared to goji berries’ 13 to 14 percent. This is an extraordinary level of protein for a fruit.
Incan berries grow wild in mineral-rich soils all over the Peruvian Andes. They are an ancient food, one of the “lost crops of the Incas,” and highly prized in Peru. Incan berry bushes are one of the first plants to pioneer disturbed areas (the outskirts of towns, the fringes of housing developments, roads, etc.). Their robustness and adaptability confer adaptogenic qualities to the fruit. This means that when we eat Incan berries they help us adapt to different forms of physical, mental, and emotional stress.
Fresh Incan berries are protected by papery husks resembling Chinese lanterns. This thin, paperlike covering over the fruit—similar to that of a fresh tomatillo—has to be peeled away by hand before consuming the fruit or drying it.
Harvest time of the Incan berry is concentrated from April to August. Most Incan berries in Peru are wild-grown native plants. However, some local farmers have developed orchards from the wild seeds.
With a pleasing, sweet flavor and a provocative tart tang, Incan berries add a delicious new dimension to our diet while working as an adaptogen to improve every aspect of our physical health. The flavor of Incan berries is midway between raw goji berries and wild-crafted barberries in sweetness, and their flavor has even been compared to dense, concentrated raspberries with a very distant hint of the Amazonian jungle peanut (probably due to their content of niacin). Incan berries may range in color from dark scarlet to sun-fire orange to yellow.
Typically, fresh berries from wild and cultivated berry farms are collected by hand and taken to a centralized processing farm cooperative. Here they are classified, cleaned, and prepared for later sun drying. Picking and drying these precious little berries is an intensely time-consuming job. In fact, one person takes a whole day to clean only about twenty-two pounds of fresh fruit! This is part of the reason why they are priced higher than other types of berries.
Once the fresh berries are ripe and cleaned, they are typically placed in sun dryers, and removed when the perfect level of moisture remains and there’s still some delicious juiciness inside the berry. It takes approximately six pounds of fresh fruits to make one pound of dry berries. These dried, soft “giant raisins” are usually irregular in size 0.6–0.8 inches (1.6–2.0 cm). Once dried and packaged, Incan berries typically have a shelf life of one year.
Incan berries are an excellent source of beta-carotene, vitamin C, thiamine, niacin, phosphorous, and protein. Remember, they exceed goji berries as one of the most protein-rich fruits at nearly 16 percent by dry weight.
The small, chewable seeds inside the Incan berry have a mild laxative effect, making them an excellent food for intestinal health and regularity.
Incan berries are also considered to be a good source of Secretory IgA, a plant antibody that helps support the immune system.
Incan berries offer high levels of bioflavonoids, also known as vitamin P. Hundreds of studies on bioflavonoids have demonstrated they possess antisclerotic, antiviral, anticarcinogenic, anti-inflammatory, antihistamine, and antioxidant properties. This class of nutrients has been studied for its abilities to improve capillary strength while simultaneously preventing the buildup of atherosclerotic plaque in the blood vessels. Consuming foods rich in bioflavonoids plays a crucial role in detoxification and nutrient absorption. Improving the health of our capillaries is essential for the cardiovascular system and for those organs that require relatively high levels of nutrients and oxygen: the eyes, brain, and reproductive organs.
Bioflavonoids also help enhance the benefit of vitamin C by improving its bioavailability and protecting this fragile nutrient from oxidation. It is clear that Incan berries and other foods rich in bioflavonoids contribute to a cascade of health benefits throughout the body.
Incan berries also contain high levels of pectin. Long known for its ability to regulate the flow of food through the digestive tract, pectin also works to lower excess cholesterol levels, especially LDL cholesterol, which along with bioflavonoids prevents the accumulation of oxidized cholesterol in the blood vessels. Pectin is safe for those challenged by diabetes as it works to prevent surges in levels of blood glucose.
From a simple trail mix to more exotic raw-food desserts, the festive colors of Incan berries help wake up any dish. Their distinctive balance of sweet and tart flavors make nutrient-dense Incan berries a great snack by themselves and in all sorts of combinations. Relax and enjoy a handful of Incan berries on their own while watching a film, or add them to goji berries and cacao nibs with hempseed in a trail mix, or blend them directly into an elixir and strain out the seeds, or sprinkle them on a salad. Incan berries are a low-glycemic, entirely guilt-free, wild superfood that are capable of working overtime to improve your health.
Incan berries love camu camu berries! Blend the two Peruvian berries, one from the Andes and one from the Amazon, together in any shake or sauce for a massive abundance of vitamin C. Blend up Incan berries, camu camu berry powder, water, lemons, Celtic sea salt, and NoniLand™ honey or yacon syrup for a fruity treat that will be sure to bring a smile to your face and a huge boost in immunity.
Improving the strength and flexibility of the capillaries with foods rich in bioflavonoids is vital for the health of the eyes, brain, and reproductive system. Hempseed, chia seeds, and Ocean’s Alive Marine Phytoplankton all offer concentrated sources of omega-3 fatty acids that work synergistically with bioflavonoids, allowing these organs to process information quickly and efficiently. Combine any of these foods with Incan berries for a tangy salad dressing with far-reaching health benefits.
Like most dried berries, Incan berries do not require refrigeration.