Goji berries are small, vibrant red fruits rich in antioxidants and potent medicinal benefits. Not only do they enhance your dish with a splash of color, but they also offer a delightful and flavorful taste.
Commonly available in dried or powdered form, goji berries are frequently used in supplements and juice blends. This article explores their nutritional value, health benefits, and potential side effects.
Goji berries, also known as wolfberries (Lycium barbarum), originate from Asia. With their bright red color and a sweet yet slightly tangy taste, they have been a staple in traditional medicine for thousands of years.
They are packed with nutrients, offering an excellent source of vitamins and minerals. Just 5 tablespoons (28 grams) of dried goji berries provide the following:
– 98 calories
– 4 grams of protein
– 0.1 grams of fat
– 21.6 grams of carbohydrates
– 3.6 grams of fiber
– 12.8 grams of sugar
– 11% of the Daily Value (DV) for iron
– 250% of the DV for vitamin A
– 15% of the DV for vitamin C
They have been traditionally used to boost immunity and protect against illness and infection. A 30-day study involving 60 older adults found that consuming 4 ounces (120 mL) of goji berry juice daily increased immune cell levels and enhanced overall well-being. Additionally, a 3-month study of 150 older adults showed that goji berry supplements improved immune response following an influenza vaccine.
They help improve eye health and offer protection against conditions like macular degeneration, a progressive disease that can lead to vision loss.
A 90-day study involving 150 older adults showed that goji berry supplementation increased blood antioxidant levels, prevented macular hypopigmentation (the central part of the retina), and reduced fatty protein deposits under the retina.
Similarly, a study of 114 individuals with early-stage macular degeneration found that daily goji berry supplements increased macular pigment density, potentially slowing the progression of the condition.
They are also rich in antioxidants, such as zeaxanthin, which help protect the lenses and retinas from damage.
High levels of antioxidants, such as vitamin C, zeaxanthin, and carotenoids, play a crucial role in combating cancer cells. These antioxidants help slow tumor growth, reduce inflammation, and eliminate harmful substances from the body.
They are rich in beta-carotene, a vital plant phytochemical known for supporting skin health. Beta-carotene is commonly used in skin creams to:
Goji berries aid in regulating blood sugar release. A 2015 study found that they help balance insulin and glucose levels in the bloodstream. Additionally, the same research associated them with higher HDL levels, the “good” cholesterol, in individuals with type 2 diabetes.
They have shown potential in supporting liver health and slowing the development of alcohol-induced fatty liver disease. Studies on human liver cancer cells also suggest that they can inhibit tumor growth.
Iron is an essential mineral involved in oxygen transport and the production of healthy red blood cells.
Incorporating it into your diet is simple, as they are commonly available in dried form. You can easily substitute them for other dried fruits in cereals, yogurt, trail mixes, and granola. They also work well in baked goods such as cookies, muffins, brownies, and breads. To rehydrate dried goji berries, soak them in water for a few minutes. Once softened, they can be added to salsas, smoothies, soups, and stir-fries. Additionally, goji berry powders and juice blends can be mixed into drinks, shakes, and smoothies for an extra nutrient boost.
They are available fresh or dried and in trail mixes, superfood mixes, or as a juice. Also, they are available in supplement form.
15 grams (g) per day
Not recommended for people taking blood thinners
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