Health Benefits Goji Berries

Definition and Overview:

Goji berries are known for their vibrant hue and unique, sour flavor.

They have vitamins, minerals, and antioxidant content that may promote immune function and eye health.

Goji berries are tiny red fruits packed with antioxidants and powerful medicinal properties. They’re not only great for adding a pop of color to your plate but also delicious and full of flavor.

These berries are often sold powdered or dried. Plus, they’re added to many supplements and juice blends.

This article takes a close look at the nutrition, benefits, and side effects of goji berries.

Also called wolfberries, goji berries (Lycium barbarum) are native to Asia.

Known for their sweet, slightly sour flavor and vibrant red hue, they’ve been used in traditional medicine for thousands of years. In fact, they’re said to slow signs of aging, maintain eye health, and strengthen your liver, kidneys, and lungs (1Trusted Source, 2Trusted Source).

Thanks to their growing popularity, goji berries are also frequently featured in supplements and superfood blends alongside other fruits, herbs, and extracts.

 

Additionally, these berries are often found in dried or powdered forms and added to a variety of recipes.

POTENTIAL HEALTH BENEFITS

Goji berries have been linked to several potential health benefits.

HIGHLY NUTRITIOUS

They’re a great source of nutrients, including vitamins and minerals. Just 5 tablespoons (28 grams) of dried goji berries pack (3Trusted Source):

 

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

As you can see, even a small serving of this fruit is loaded with fiber, iron, and vitamins A and C (3Trusted Source).

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 (4Trusted Source, 5Trusted Source, 6Trusted Source).

Antioxidants are compounds that help neutralize harmful molecules called free radicals, preventing cell damage (1Trusted Source).

In fact, one test-tube study found that treating cells with goji berry extract significantly increased antioxidant levels and reduced several markers of oxidative stress (7Trusted Source).

Research suggests that upping your intake of antioxidants reduces inflammation and protects against chronic conditions like cancer, heart disease, and diabetes (8Trusted Source).

MAY SUPPORT IMMUNE FUNCTION

Goji berries have long been used in traditional medicine to ward off illness and infection and naturally enhance immunity.

According to a 30-day study in 60 older adults, drinking 4 ounces (120 mL) of goji berry juice per day increased levels of immune cells and improved general feelings of well-being (9Trusted Source).

In a 3-month study in 150 older adults, goji berry supplements improved immune function in response to an influenza vaccine (10Trusted Source).

 

Animal research supports these immune-health findings (11Trusted Source, 12Trusted Source).

Still, additional studies are needed.

MAY PROMOTE EYE HEALTH

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 (13Trusted Source).

A 90-day study in 150 older adults found that supplementing with goji berries increased blood antioxidant levels, prevented hypopigmentation of the macula (the central area of the retina), and helped soften fatty protein deposits under the retina (14Trusted Source).

Similarly, 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 (15Trusted Source).

Goji berries are also packed with antioxidants like zeaxanthin, which help protect your lenses and retinas against damage.

POTENTIAL DOWNSIDES

Most healthy adults can enjoy goji berries in moderation as part of a balanced diet.

However, these berries may trigger an allergic reaction in rare cases, especially in individuals who are allergic to other fruits (17Trusted Source, 18Trusted Source).

Additionally, goji berries may interact with certain drugs, including blood thinners and medications for diabetes or high blood pressure (1Trusted Source).

What’s more, you should exercise caution if you’re pregnant, as they contain betaine, a compound that may harm fetal health. Further research is needed to determine whether goji berries are safe during pregnancy (19Trusted Source).

If you’re taking medications or have underlying health conditions, you may want to talk to your healthcare provider before adding goji berries to your diet.

HOW TO ADD GOJI BERRIES TO YOUR DIET

Goji berries are widely available in dried form.

They can be easily swapped in 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. Rehydrated goji berries make a great addition to salsas, smoothies, soups, and stir-fries.

Finally, goji berry powders and juice blends can be mixed into many drinks, shakes, and smoothies.

Goji berries are known for their vibrant hue and unique, sour flavor.

In addition to their vitamin, mineral, and antioxidant content, these berries may promote immune function and eye health.

They’re available in several forms and can be added to numerous recipes.

If you’re pregnant, taking medications, or have any underlying health conditions, talk to your healthcare provider before eating goji berries.

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Goji berries, also known as wolfberries, are small, red-orange berries that come from the Lycium barbarum shrub native to China, Tibet, and Mongolia. They have been used in traditional Chinese medicine for thousands of years and have recently gained popularity in Western cultures for their potential health benefits.

Uses:

1. **Culinary Purposes:**

   - Goji berries are consumed fresh, dried, or in juice form.

   - They are used in various dishes, including soups, salads, smoothies, and desserts.

   - Dried goji berries can be eaten as a snack or added to trail mix and granola.

2. **Medicinal Purposes:**

   - In traditional Chinese medicine, goji berries are believed to promote longevity, boost immune function, and improve circulation.

   - They are used to treat conditions such as high blood pressure, diabetes, and age-related eye problems.

3. **Supplements:**

   - Goji berry supplements are available in various forms, including capsules, powders, and extracts.

   - These supplements are marketed for their antioxidant properties and potential health benefits.

Health Benefits:

1. **Antioxidant Properties:**

   - Goji berries are rich in antioxidants, including vitamin C, zeaxanthin, and beta-carotene.

   - Antioxidants help protect the body from oxidative stress and reduce the risk of chronic diseases such as cancer and heart disease.

 

2. **Immune System Support:**

   - The high vitamin C content in goji berries can boost the immune system and help the body fight off infections.

   - Goji berries also contain polysaccharides, which have been shown to enhance immune function.

3. **Eye Health:**

   - Zeaxanthin and beta-carotene in goji berries are beneficial for eye health.

   - These antioxidants may help protect against age-related macular degeneration and improve vision.

4. **Heart Health:**

   - Goji berries contain compounds like beta-sitosterol and polysaccharides, which may help lower cholesterol levels and reduce the risk of heart disease.

   - The high antioxidant content also contributes to cardiovascular health by reducing inflammation and oxidative damage.

5. **Anti-Aging Effects:**

   - Some studies suggest that the antioxidants in goji berries may have anti-aging effects by protecting against cellular damage and promoting skin health.

   - Goji berries are often included in skincare products for their potential to improve skin elasticity and reduce wrinkles.

6. **Blood Sugar Regulation:**

   - Preliminary research indicates that goji berries may help regulate blood sugar levels and improve insulin sensitivity.

   - Compounds found in goji berries, such as polysaccharides and betaine, may contribute to these effects.

7. **Cancer Prevention:**

   - Laboratory studies have shown that goji berry extracts may inhibit the growth of cancer cells and induce apoptosis (cell death) in cancer cells.

   - However, more research is needed to determine the effectiveness of goji berries in cancer prevention and treatment in humans.

Nutritional Profile:

Goji berries are nutrient-dense and contain a wide range of vitamins, minerals, and phytochemicals. Here's a breakdown of their nutritional composition per 100 grams:

- **Calories:** Approximately 349 kcal

- **Protein:** About 14 grams

- **Fat:** Less than 1 gram

- **Carbohydrates:** Around 77 grams

- **Dietary Fiber:** Roughly 6 grams

- **Vitamin C:** Provides over 100% of the daily value (DV)

- **Vitamin A (as beta-carotene):** Provides over 500% of the DV

- **Iron:** Supplies around 23% of the DV

- **Potassium:** Offers approximately 1,132 mg

- **Zinc:** Contains around 28% of the DV

- **Riboflavin (Vitamin B2):** Provides about 110% of the DV

In addition to the nutrients mentioned above, goji berries also contain essential amino acids, such as leucine, isoleucine, and tryptophan, as well as beneficial phytochemicals like beta-sitosterol and polysaccharides.

Conclusion:

Goji berries are a nutritious fruit with a long history of use in traditional medicine. They are valued for their antioxidant properties, immune-boosting effects, and potential health benefits for heart health, eye health, and skin health. Incorporating goji berries into your diet can be a convenient way to increase your intake of essential nutrients and promote overall well-being. However, it's essential to consume them as part of a balanced diet, as no single food can provide all the nutrients your body needs. Additionally, more research is needed to fully understand the mechanisms and potential therapeutic applications of goji berries in human health.