Goji berries, also known as wolfberries, are tiny red fruits (Lycium barbarum) packed with antioxidants and powerful medicinal properties. Native to Asia, these berries have been used in traditional medicine for thousands of years. They are known for their sweet, slightly sour flavor and vibrant red hue. Goji berries are believed to slow signs of aging and maintain eye health. Thanks to their growing popularity, goji berries are also frequently featured in supplements, and superfood blends alongside other fruits, herbs, and extracts. Also, you can often find these berries in dried or powdered forms and add them to a variety of recipes.
Nutritional Value and Health Benefits
Goji berries are known for their vibrant hue and unique sour flavor. They contain vitamins, minerals, and antioxidant content that may promote immune function and eye health. According to the National Health Services (NHS), goji berries are a good source of vitamins and minerals. They are rich in vitamin C, A, iron, fibre, zinc and antioxidants. It has been proven that they also contain all 8 essential amino acids that help build the immune system. They are also rich in protein.
Just 5 tablespoons (28 grams) of dried goji berries contain:
- Calories: 98
- Protein: 4 grams
- Fat: 0.1 grams
- Carbs: 21.6 grams
- Fiber: 3.6 grams
- Sugar: 12.8 grams
- Iron: 11% of the daily value (DV)
- Vitamin A: 250% of the DV
- Vitamin C: 15% of the DV
Even a small serving of this fruit is a good source of fiber, iron, and vitamins A and C. Iron is an essential mineral involved in oxygen transport and the production of healthy red blood cells. Meanwhile, both vitamins A and C play central roles in immune function and act as antioxidants in your body. Antioxidants are compounds that help neutralize harmful molecules called free radicals, preventing cell damage. Research suggests that increasing antioxidant intake may reduce inflammation and protect against chronic conditions like cancer. However, further research is still necessary to confirm this.
Eye Health Promotion
Promising research suggests that goji berries may enhance eye health and protect against disorders like macular degeneration, a progressive eye condition that can lead to vision loss. A study in 114 people with early macular degeneration showed that daily goji berry supplements improved the density of macular pigment, which may protect against the progression of macular degeneration. Goji berries are also packed with antioxidants like zeaxanthin, which help protect your lenses and retinas against damage.
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Immune Function Support
Goji berries have long been used in traditional medicine to ward off infection. Research has also shown that it may help enhance immunity. It has been proven in laboratories that goji berries help enhance the effectiveness of flu vaccinations. However, further research is still necessary to confirm whether goji berries can effectively support immune function.
Potential Role in Weight Loss
The rich fibre content of goji berries can help you manage those extra kilos. Fitness experts recommend it as a light snack to prevent overindulgence at mealtime. Also, 30 gms serving of goji berries contain only 23 calories, making it apt for weight-watchers. You can even add them to yoghurt or salad to enhance the taste.
The effects of goji berries on your body are amazing, and most of them are directly related to your efforts to lose weight naturally, with no harsh diets. Normally, nutritionists will advise you to watch the fruits on your plate during a diet. That’s because most fruits have high natural sugar content and - consequently - a high glycemic index. Not goji berries! Put shortly; this means that goji berries won’t raise your blood sugar levels and will keep your insulin levels low.
About ⅕ of a goji berry is made up of dietary fiber. Except for supporting your gut health and your regular metabolism, fibers are proven to take longer to digest, thus making you feel full for longer periods, on fewer calories. Sounds like a recipe for intelligent diet management, right? Add the high protein content to the equation, and you get the best alternative for a light snack throughout the day.
You don’t need to be a nutritional expert to know that excess energy from food is stored in your body in the form of fat. It happens due to the high thiamin and calcium contents. If you’ve been paying attention, you already know that about 30 grams of goji berries will give you about 6% of the protein supply for the day. The combination does an impressive trick by triggering the body to produce more growth hormones.
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Balancing Blood Sugar
According to health experts, sweet goji berries are effective in lowering blood sugar, improve sugar tolerance and also alleviate insulin resistance. Having said that, it is suggested to add goji berries to your diet, only after consulting a certified medical practitioner.
Increasing Testosterone
It has been proved through a lab test that goji berries have a long history tied to sexual fertility. Regular consumption of goji berries helps improve testosterone levels, sperm quantity and quality. It is also effective in curing shortened erection, premature ejaculation.
Athletic Performance
Gojis are shown to improve athletic performance - both if you’re a beginner and if you’re a devoted fitness connoisseur. How does that happen? In fact, a 2021 study by scientists from Italy and Albania proved that goji berries greatly improve both the productive and reproductive performance of animals.
How to Incorporate Goji Berries into Your Diet
Goji berries are widely available in dried form. They can easily be substituted for other dried fruits in cereal, yogurt, trail mix, and granola. You can also add them to baked goods like cookies, muffins, brownies, and breads. To soften and rehydrate them, try soaking dried goji berries for a few minutes.
From breakfast to dinner, you can use goji berries in all the meals. They taste good with cereal or yogurt. You can also add it to roasted dishes, curries and even salads to get optimum health benefits. As of today, you can even take goji berries as a ready-made dietary supplement in the form of powder and capsules.
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Potential Side Effects and Interactions
Most healthy adults can enjoy goji berries in moderation as part of a balanced diet. Additionally, goji berries may interact with certain drugs, including blood thinners and medications for diabetes or high blood pressure. If you’re taking medications or have underlying health conditions, you may want to talk with a healthcare professional before adding goji berries to your diet. Goji berries could interact with some drugs. If you take warfarin (a blood thinner), you may want to avoid them.