Dried physalis: uses and nutritional benefits

The Physalis plant belongs to the Solanaceae family. It is widely used for its therapeutic virtues. We also appreciate its berry, which bears the same name, the Physalis. Enclosed in its golden leaf, it gives charm to the decorations of pastries. Our taste buds are also salivating, its taste close to pineapple, with a sweet and sour flavor offers pep and color in the plates. Dried physalis are full of micronutrients essential to our health. For example, manganese and potassium are involved in muscle contraction. We also find vitamin C, which allows us to better benefit from the non-heme iron they contain. Latin name: Physalis peruviana. Botanical family: Solanaceae. Part used: Fruit.

Recommended consumption

The dried physalis is a dry fruit. It therefore contains more sugar than a fresh Physalis, the recommendations for daily consumption are defined. In classic cure or for pleasure, a portion of dried Physalis is estimated between 20 and 30 g per day, evening about twenty dried Physalis.

In what form?

To make the most of their benefits, you can use them :

  • Whole
At what time of day?

We advise you to use them during the following meal(s) to take full advantage of their benefits:

  • Breakfast
  • Lunch
  • Snacks
  • Dinner
What modes of use?

You can incorporate them into the following preparations to make them easier to take:

  • Dessert
  • Yoghurt, dairy
  • Only
  • Mixed with other dried fruits
Precautions for use
  • Physalis contains an active ingredient called Physaline. This active ingredient would be abortive in high concentration. As a precaution, we recommend that pregnant women do not overuse the dried physalis.

Health Nutrition Benefits

25g of dried Physalis contain a significant portion of the Population Nutritional Reference (PNR) of the following nutrients Potassium, Vitamin A and Manganese. They also contain, to a lesser extent, Iron, Magnesium, Phosphorus, Zinc, Vitamin B3 and Vitamin C.

As such, dried Physalis can complement your healthy and varied diet.


Dried physalis reduce the prevalence of cardiovascular disorders. Indeed, thanks to the vitamin C, they are antioxidant berries. Moreover, they contribute to the reduction of cholesterol levels. Therefore, dried physalis contribute to prevent the harmful effects of oxidative stress and excess cholesterol, to be included in a varied and balanced diet.

Digestive system

An unbalanced diet enters into the primary causes of slow digestive transit. Indeed, insufficient fiber intake leads to constipation (see our guide on constipation and diet). With regard to their richness in fiber, dried physalis prevent and fight against digestive transit disorders.

Insects, pests and parasites

Dried physalis contain certain whitanolides. These tend to keep insects away.

Cardiac system

A diet rich in salt promotes high blood pressure. Dried physalis are naturally low in salt: they do not contribute to sodium intake. On the contrary, they are rich in potassium, which regulates the strength of the heart contraction and has a hypotensive effect.

Muscles and joints

Tendons and ligaments are dense connective tissues. There is a predominance of collagen fibers that make them resistant. Physalis provide vitamin C. The latter is involved in the formation of collagen. Moreover, manganese contributes to the formation of connective tissue. Thus, the dried physalis promote the resistance of joints.

The muscles also benefit from the micronutrients present in Physalis. In the event of rupture of the muscular fibers, the sufficient contribution in proteins is necessary. Physalis accompany muscle reconstruction thanks to magnesium and zinc. These two nutrients contribute to the proteogenesis. Dried physalis also reduce muscle contraction disorders thanks to potassium and magnesium (see our guide muscle cramps and diet). A potassium- and magnesium-bearing diet is recommended for contraction disorders.

Nervous system, well-being

The dried physalis are dried fruits, which means that their macronutrients (energy carriers) are concentrated. They therefore contribute to energy intake. Moreover, magnesium, manganese, iron, phosphorus, zinc, and vitamins C and B3 contribute to the formation of energy (ATP). This energy supply is essential to the body's functioning: it is its fuel. Physalis even boost the body since magnesium, iron and vitamins B3 and C reduce fatigue.

Concerning intellectual capacities, dried physalis fight against zinc and iron deficiencies. These deficiencies decrease cognitive performance. Finally, dried physalis balance the nervous system by participating in the normal production of neurotransmitters (property conferred by magnesium and vitamins B3 and C), and in the transmission of nervous messages (thanks to potassium).

  • Fatigue
  • Asthenia
  • Intense fatigue
  • Decreased intellectual performance
  • Mood disorders

Ocular system

A deficiency in zinc or vitamin A seriously affects vision. The consequences are increasing: decreased vision, decreased night vision and finally blindness. Therefore, a satisfactory intake of zinc and vitamin A prevents eye diseases. Physalis contributes to the maintenance of the vision, because it contains zinc and is full of vitamin A.

As part of a healthy lifestyle, dried physalis can help prevent the following disorders

Circulatory system

Iron deficiency can lead to iron deficiency anemia (see our food and iron deficiency anemia guide). Dried Physalis are a source of iron. In addition, iron and vitamin A improve the iron bioavailability of Physalis. Furthermore, dried physalis contribute to vascular health, through the synthesis of collagen enabled by vitamin C. Collagen is a constituent of blood vessels.

Body, face and hair care

Dried Physalis are interesting for mature and acne-prone skin. To begin with, with age, collagen synthesis decreases. This decrease makes the skin less firm. Dried physalis stimulate the production of collagen, thanks to the vitamin C. Also, they have a smoothing power by the presence of vitamin A. Concerning acne, the duo zinc and niacinamide (vitamin B3) of Physalis stimulate skin renewal, and reduce the appearance of pores and imperfections.

Immune system

Diet modulates the functioning of the immune system. Inadequate zinc or iron intakes reduce resistance to infection and lead to immune deficiencies. Satisfactory intakes of vitamin C and vitamin A stimulate the immune functions. Dried physalis provide these four nutrients: iron, zinc, vitamin A and vitamin C.

Bone system

Bone disorders (fracture, demineralization) can be accompanied by dried Physalis. Indeed, the bone requires proteins (mainly collagen) and minerals for its reconstruction. Physalis stimulate protein synthesis by magnesium and zinc. They also participate in the formation of collagen with vitamin C. Concerning minerals, Physalis contain magnesium and phosphorus. Finally, thanks to manganese and zinc, they stimulate the activity of enzymes responsible for bone remodeling. Note that collagen is an important protein for cartilage. Always thanks to this vitamin C, Physalis help in the recovery of cartilage disorders.

Nutritional properties

Main properties

  • Hypocholesterolemic (fiber, phytosterol): dried Physalis are rich in fiber and phytosterol. These compounds decrease the absorption of cholesterol from food.
  • Contributing to energy metabolism (carbohydrate, magnesium, iron, zinc, vitamin C, vitamin B3, manganese): carbohydrate carriers, dried Physalis contribute to the daily energy intake. Carbohydrates are the reference macronutrients for the body to obtain from the organism. Before obtaining energy, it is necessary to break down macronutrients. This requires the action of enzymes, and enzymatic cofactors (which contribute to the activity of enzymes) that are micronutrients. Some of them are available in dried physalis: zinc, magnesium, manganese, vitamin C, vitamin B3 and phosphorus.
  • Antioxidant (manganese, zinc, vitamin C): dried physalis contain antioxidant micronutrients. Manganese and zinc activate superoxide dismutase, an enzyme that neutralizes free radicals. Vitamin C directly neutralizes free radicals and regenerates vitamin E, which is also anti-oxidant.
  • Laxative (fiber): dried Physalis are fiber concentrates. Fibers have the property of swelling in contact with water. Within the digestive tract, they will increase the mass of stools, leading to the acceleration of transit.
  • Anti-inflammatory (whitenolide): the whitenolides in dried Physalis inhibit the production of inflammatory cytokines. Thus, they would have anti-inflammatory activity.
  • Insect repellent (whitanolide): whitanolides E and 4b-hydroxywithanolide E have been purified from Physalis. They appear to keep insects away.

Secondary properties

  • Photoprotector (zinc, vitamin A): two nutrients are necessary for eye health: zinc and vitamin A. Dried Physalis provide both of these nutrients. Vitamin A is also extremely well represented in dried physalis: a handful of dried physalis provides more than half of the daily requirement of vitamin A. Zinc and vitamin A are essential for the functioning of the photoreceptor cells of the eyes. Moreover, zinc improves the bioavailability of vitamin A by participating in its metabolism.
  • Anti-anemic (iron, vitamin A, vitamin C): dried Physalis participate in the prevention of iron deficiency anemia. Indeed, these are a source of non-heme iron. Non-hememinic iron is poorly absorbed by the body. The presence of vitamin C improves the absorption of iron. Finally, they are rich in vitamin A: vitamin A contributes to the metabolism of iron.
  • Nerve balancer (potassium): potassium transfers through neurons allow for the transmission of nerve impulses. Physalis are rich in potassium, which allows them to contribute to the functioning of the nervous system.
  • Skin Regenerator (vitamin B3, vitamin A, zinc): dried Physalis offer vitamin B3 (niacinamide) and zinc: they form the winning combo for reducing the appearance of skin blemishes.
  • Firming (vitamin C, vitamin A): dried Physalis are a source of vitamin C and extremely rich in vitamin A. This vitamin duo is ideal for reducing the appearance of wrinkles. Vitamin A prevents skin slackening. The vitamin C corrects the production of collagen, increasing the firmness of the skin.
  • Participating in muscle function (magnesium, potassium, zinc): dried Physalis stimulate muscle building thanks to zinc and magnesium, we talk about proteogenesis. Moreover, magnesium associated with potassium participates in the contraction of the muscle. Potassium transmits the information of contraction. Magnesium is involved in muscle relaxation.
  • Hypotensive (sodium, potassium): dried Physalis provide a lot of potassium, and very little sodium. This combination is a favorable factor in maintaining normal blood pressure.
  • Immunomodulating (zinc, iron, vitamin A, vitamin C): dried Physalis work on the immune system in two major ways: by fighting deficiencies and by participating in the functioning of immune cells. First, a zinc or iron deficiency leads to an immune deficiency. Finally, vitamins C and A participate in the formation and functioning of white blood cells (immune cells).
  • Protector of the osteoarticular system (vitamin C, manganese): dried Physalis participate in the synthesis of collagen thanks to vitamin C. Collagen forms the protein framework of the bone and participates in the hydration and resistance of cartilage. Moreover, dried physalis are rich in manganese. Manganese is involved in the formation of connective tissue. There are several types of connective tissue, including dense connective tissue represented by tendons and ligaments; or specialized connective tissue, embodied by cartilage and bone tissue.
  • Remineralizing (magnesium, manganese, phosphorus, zinc): dried Physalis are full of minerals. These join the skeleton and contribute to their strength. In addition, zinc and manganese, also present in dried physalis, modulate the activity of enzymes involved in the synthesis of the bone structure.

Nutritional values

*Recommended Daily Allowance

To know more about the plant : The Physalis

The Physalis is a plant belonging to the Solanaceae family. This small shrub is less than 2 m high, and likes the sun. In summer, it is covered with beautiful yellow and black flowers. The flowers evolve with the seasons: their calyxes swell and grow to form a lampion. Inside, which represents the bulb, in autumn, grows the fruit: the Physalis. This small orange berry is enclosed in a cage of orange leaves. This leaves room for the imagination to find nicknames for the Physalis: love in a cage, Chinese lantern, ground cherry, golden berry, pineapple cherry, Jewish cherry ... Especially since these names also vary depending on their origin: Inca berry, Cape gooseberry, Peruvian cockroach, aguaymanto (for its Spanish name) ...

The Physalis plant is appreciated for its fruit eaten fresh, dried, in jam, or for its decorative aspect. It would be native of America, before spreading in the whole world. The physalis (plant) enters in numerous medicinal treaties: one considers the plant as diuretic (because of its calyx which resembles a bladder), one uses it to fight against the retention of water, or in the event of crisis of drop or renal stones. Attention, this plant of the urinary sphere must be consumed mature: because its foliage and its immature fruits (which do not have this gilded color) are toxic.

Back to Whitanolides

Whitanolides are bioactive compounds essentially present in some genera of plants of the Solanaceae family. In this large family, we find Physalis, tomatoes, potatoes, eggplants, tobacco or goji berries. (Note that no whitanolide has yet been found in tobacco). We don't know why these plants make them, apparently to keep out larvae and herbivores. This group includes more than 300 whitanolides, which according to some scientific studies, show some beneficial properties in the body.

Physalis (Inca berries)...

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