The habanero pepper is named after the Cuban city of La Habana, known in the U.S. as Havana, because it used to feature in heavy trading there.  It is related to the Scotch bonnet pepper; they have somewhat different pod types but are varieties of the same species and have similar heat levels. 

The habanero pepper grows mainly on the Yucatan Peninsula in Mexico, where it is now thought to have originated, though it also grows in other hot climates including in Belize, in Costa Rica, in parts of the United States, and in Panama where it is known as the aji chombo. 

Once the Spanish had discovered it, they spread it far and wide around the world, so much so that taxonomists in the 18th century thought it originated in China and therefore named it “Capsicum chinense” or the “Chinese pepper.”  If anything, this pepper’s popularity is even more on the rise today.

They are also known as Inca Berry, Peruvian groundcherry, poha berry, goldenberry, husk cherry and cape gooseberry. They belong to the nightshade family and grown in warm places around the world.

Golden Berries have an impressive amount of vitamins, minerals and fiber – with only 74 calories per cup (140 g). They contain plant compounds that may positively impact your health. Phytosterols (an antioxidant) may help lower your bad LDL cholesterol. The skin of golden berries has nearly three times the amount of antioxidants as their pulp. 

With respect to your immune system – test-tube studies suggest they may help regulate your immune system. The fruit contains multiple polyphenols which block the release of certain inflammatory immune markers. 

Bone health – golden berries are high in vitamin K, a fat-soluble vitamin involved in bone metabolism. This vitamin is a necessary component of bone and cartilage and is also involved in healthy bone turnover rates, which is how bones break down and reform.

Eye health – the lutein, beta-carotene and carotenoids are linked to a lower risk of age-related macular degeneration (the leading cause of blindness). The carotenoid lutein is well-known for preventing eye diseases. In addition they also contain  zeaxanthin and lycopene have been shown to protect against vision loss from diabetes. 

Eat only fully ripe golden berries (with no green parts). Enjoy them fresh or dried once their papery husks are removed. 

You can incorporate golden berries into your diet in many ways;

• eat raw as a snack

• add them to a fruit salad or a regular salad

• dip them in chocolate sauce as a treat

• turn them into a sauce to compliment meat or fish

• make into jam