This superfood dates back to ancient times as it has been used for more than 2,000 years in traditional Chinese medicine. Goji berry, also known as wolfberry, is native to Asia and grows on a shrub. It is of bright orange-red color, sweet and a bit sour taste, and you can consume it raw, cooked or dried. Apart from tasting good, goji berries are truly superfood – rich in vitamins, minerals, fibers, and antioxidants, these berries can help you fight various diseases, control your weight and improve your digestion.
It is low in calories and high in nutrients! Perfect!
Goji berries have a low glycemic index, meaning there won’t be a huge increase in your blood sugar levels, which makes them a perfect treat. At the same time, goji berries are a great source of many vitamins and essential amino acids.
100 grams of dried goji berries contain [1]:
- Vitamin A – 26822 IU
- Vitamin C – 48.4mg (81% DV)
- Calcium – 190mg (19% DV)
- Iron – 608mg (85% DV)
- Fiber – 13g (52% DV)
- Protein – 14.3g
18 amino acids (of which 11 are essential)
Goji berries are good for your eyes
Goji berries contain zeaxanthin, which is an antioxidant that can promote your eyes health. According to a study conducted in Switzerland [2] consuming dietary supplements with goji berries for 90 days leads to less yellow deposits under the retina, which can lead to muscular degeneration in the eye.
Goji berries are beneficial for cancer prevention
According to a study that was published in Life Sciences, goji berries may help you fight cancer, as researchers discovered that goji berry extract can stop cancer cells from spreading.
Goji berries can improve your general well being
A study conducted in Phoenix, USA, [3] dealt with the effects of consumption of goji berry juice. The researchers came to the conclusion that consuming goji berry juice for 14 days leads to improved general well-being, better performance and gastrointestinal functions.
Goji berries are beneficial for people with diabetes
Due to its low glycemic index, goji berries are the perfect snack for people with diabetes, as they won’t spike up your blood sugar levels. Furthermore, there are several studies [4] that have proven that goji berries are also successful in reducing blood sugar levels.
Goji berries are good for your skin
Being rich in antioxidants, goji berries can prevent your skin cells from being damaged. An animal study conducted at the University of Sidney [5] proved that drinking goji berry juice protects your skin from UV radiation damage.
Goji berries improve fertility
By increasing testosterone levels in men, goji berries help produce sperm of improved quality and they also improve sexual ability, as a study conducted on mice at College of Public Health in China shows [6].
Goji berries can help with weight loss
Goji berries are sweet in taste, but at the same time high in fiber and low in calories, thus substituting other dried fruits with goji berries can help you lose weight, as one study [7] proved that you could improve your weight loss process if you include fruit in your low calorie diet.
Are there any side effects when consuming goji berries?
It is always good to consult your doctor before incorporating something new in your diet, especially if you are taking some medications. However, goji berries are generally regarded as safe, but you should take caution if you have low blood sugar, if you are using blood thinners, if you have problems with blood pressure, and if you are pregnant.
Dried or fresh goji berries,Which one Should You Choose?
You can find goji berries both in dried form and as fresh fruit, and no matter in what form you buy them, always buy from a trusted source. Both fresh and dried goji berries are a healthy option, however, dried goji berries contain very little water and the same amount of healthy nutrients, providing more vitamins to the body, and are therefore a healthier option compared to fresh the ones.
How much goji berries is enough?
How much goji berries is good for you to consume depends on many factors, such as age and health condition of a person. If you have certain health conditions, always consult with your doctor first. For people with no specific health conditions, the recommended dosage is somewhere around 150 grams of fresh fruit and from 10 to 30 grams of dried fruit.
Start With These Delicious Goji Berry Recipes!
You can eat goji berries in your breakfast, mixing them with yogurt or cereals, add them to many dishes or drink them in the form of tea or juice.
Vanilla almond goji berry granola
Goji berries are a great way to start your day and boost your energy levels, and this perfect combination of vanilla, almonds and goji berries sweetened by agave will definitely make you fell energized and full.
Goji berry and pistachio granola bars
Easy to make, and easy to customize according to your preferences, these bars present the best snack for any time of the day when you need something to pick you up.
Spicy goji berry soup
Ideal for lunch, goji berries really spice up this refreshing soup and bring out the sweetness of tomatoes.
Featured photo credit: Healthline via healthline.com
