Goji berries, also known as wolfberries, are tiny red fruits that have been a staple in traditional Chinese medicine for centuries. Lately, they’ve become quite popular as a “superfood,” often found in health stores or added to smoothies. But what exactly are goji berries, and are they as healthy as people claim? In this post, we’ll take an in-depth look at what goji berries are, their uses, potential benefits, and any downsides to consider before adding them to your diet.
What Are Goji Berries?
Goji berries come from a plant called Lycium barbarum, which grows in regions of China, Mongolia, and Tibet. These bright red-orange berries are small, about the size of a raisin, and have a slightly sweet and tangy taste. You can find them fresh, dried, or in powdered form. Many people also enjoy drinking goji berry juice or using goji extract in their supplements.
Historically, goji berries have been used in traditional Chinese medicine for over 2,000 years. They are believed to promote longevity, improve eyesight, and boost energy levels. Today, they are sold as a health food that can be easily added to your diet.
Nutritional Content of Goji Berries
Goji berries are packed with nutrients and are low in calories, making them a nutritious choice. Here’s a look at what a typical serving (around 28 grams, or 1 ounce) of dried goji berries provides:
- Calories: 98
- Protein: 4 grams
- Fat: 0 grams
- Carbohydrates: 21 grams
- Fiber: 3.6 grams
- Vitamin A: 150% of the recommended daily intake (RDI)
- Vitamin C: 15% of the RDI
- Iron: 11% of the RDI
- Antioxidants: Goji berries are especially high in antioxidants, including carotenoids, flavonoids, and polyphenols, which help protect your cells from damage.
Uses of Goji Berries
Goji berries are versatile and can be used in various ways, including:
- Eating Them Fresh or Dried
You can eat goji berries straight out of the bag as a snack. Dried goji berries are chewy and slightly sweet, making them a delicious addition to trail mix, yogurt, or oatmeal. - Blending Into Smoothies
Adding a handful of goji berries to your morning smoothie is an easy way to pack in extra nutrients. You can also use goji berry powder for a more concentrated boost. - In Soups and Stews
In traditional Chinese cooking, goji berries are often used in soups and stews for their health benefits. They add a slight sweetness and a bright pop of color to dishes. - Goji Berry Juice
Goji berry juice is another popular way to enjoy the health benefits of these berries. Some people mix it with other fruit juices or drink it on its own. - Supplements and Extracts
Goji berry extracts and supplements are available in capsule or powder form, often marketed for their antioxidant and immune-boosting properties.
Health Benefits of Goji Berries
Now, let’s dive into the health benefits of goji berries and why they are considered a “superfood.”
1. High in Antioxidants
Goji berries are loaded with antioxidants, which are essential for fighting off free radicals. Free radicals are unstable molecules that can damage cells and contribute to aging and diseases like cancer and heart disease. According to research, goji berries contain high levels of carotenoids, which are antioxidants that help maintain eye health and protect against age-related macular degeneration .
2. Boosts Immune System
Thanks to their high vitamin C content, goji berries can help strengthen your immune system. Vitamin C is crucial for producing white blood cells, which fight infections. Additionally, the antioxidants found in goji berries may help reduce inflammation, which supports immune function.
A study published in the “Journal of Medicinal Food” showed that people who consumed goji berry juice experienced increased immune system markers and overall well-being .
3. May Improve Eye Health
Goji berries are rich in zeaxanthin, an antioxidant that is crucial for maintaining good eye health. Zeaxanthin helps protect the eyes from harmful UV rays and free radicals that can lead to eye damage. Research suggests that regular consumption of goji berries may reduce the risk of macular degeneration, which is the leading cause of blindness in older adults .
4. Supports Skin Health
The high antioxidant content in goji berries can also benefit your skin by reducing the effects of aging. Antioxidants help to protect your skin from free radical damage caused by the sun and pollution. Some skincare products even include goji berry extracts because of their ability to improve skin elasticity and hydration.
5. Regulates Blood Sugar Levels
Preliminary studies have shown that goji berries may help regulate blood sugar levels. They have been found to improve insulin sensitivity and may reduce the risk of type 2 diabetes . While more research is needed, incorporating goji berries into a balanced diet may help manage blood sugar levels.
6. Promotes Weight Loss
Goji berries are low in calories and high in fiber, making them a great addition to a weight-loss diet. The fiber helps you feel fuller for longer, which can prevent overeating. Additionally, goji berries may help boost metabolism and increase energy levels, which can support weight loss efforts.
Downsides of Goji Berries
While goji berries offer numerous health benefits, they may not be suitable for everyone. Here are some potential downsides to consider:
1. Possible Allergic Reactions
Some people may be allergic to goji berries, especially if they have a sensitivity to other fruits in the same family, like tomatoes or potatoes. Allergic reactions can range from mild symptoms like itching and rashes to more severe reactions such as difficulty breathing. If you have any known allergies, it’s best to consult with a healthcare professional before consuming goji berries.
2. Interactions with Medications
Goji berries may interact with certain medications, especially blood thinners like warfarin. They can increase the risk of bleeding, so it’s important to talk to your doctor if you’re on any medication before adding goji berries to your diet .
3. Digestive Issues
While goji berries are generally safe to eat, consuming large amounts may cause digestive discomfort in some people. This can include bloating, gas, or diarrhea due to their high fiber content. If you’re new to eating goji berries, start with a small portion and see how your body reacts.
4. Cost and Accessibility
Goji berries can be relatively expensive compared to other fruits. This is because they are often imported from regions where they are traditionally grown. However, their popularity as a superfood means that they are becoming more widely available in health stores and online.
Conclusion: Should You Add Goji Berries to Your Diet?
Goji berries are a nutrient-dense fruit packed with antioxidants, vitamins, and fiber. They offer several health benefits, from boosting the immune system to promoting skin and eye health. For most people, adding goji berries to a balanced diet can be a great way to increase their intake of antioxidants and other beneficial nutrients.
However, it’s essential to be mindful of any potential downsides, especially if you have allergies or take medications that could interact with goji berries. As with any food, moderation is key. If you’re unsure whether goji berries are right for you, consult a healthcare professional.
Incorporating goji berries into your diet can be as simple as snacking on them, adding them to your smoothies, or enjoying them in a refreshing juice. With their numerous health benefits, these small red berries could be a big boost to your overall well-being!
Sources:
- “The Antioxidant Power of Goji Berries.” Healthline.
- “Goji Berries and Immune System Boost.” Journal of Medicinal Food.
- “Eye Health and Goji Berries.” WebMD.
- “Benefits and Downsides of Goji Berries.” Harvard Health Publishing.
- “Goji Berries and Blood Sugar Regulation.” Verywell Health.
- “Allergic Reactions to Goji Berries.” Medical News Today.
