Goji berries, a nutrient-packed fruit, have been used in traditional medicine for many years. These small, bright red berries are full of vitamins, minerals, and antioxidants, which make them a great choice for boosting overall health. Some possible benefits include supporting the immune system and improving skin health. Goji berries can be eaten in various ways, such as dried, in teas, or added to smoothies. This article will cover their benefits, possible side effects, and helpful tips for choosing and preparing goji berries to enjoy their full potential.
Goji berries are small, nutrient-rich fruits known for their antioxidant properties and potential health benefits.
What Is Goji Berries?
At first glance, goji berries look like slightly oversized red raisins. They're a common sight on the Instagrams of health food bloggers, and for good reason: goji berries are rich in antioxidants, amino acids, vitamins, and minerals.
The nutrient-packed fruits, also called Lycium chinense or Lycium barbarum, are native to China and the Tibetan plateau and have been eaten as a nutritious snack for over 2000 years. Today, many consider goji berries a superfood due to their high vitamin C content, 18 amino acids, and abundant trace minerals.
You can eat goji berries as a healthy snack or add them to recipes instead of dried fruit, like raisins. They're delicious in baked goods, on top of morning oatmeal or porridge, or mixed into trail mix. You can also rehydrate them to make a tea. To do so, simply add a handful to a glass of water and let them soak until they're plump and juicy.
Goji berries have a sweet, slightly tart taste and a chewy texture, similar to a raisin or cranberry. They can be purchased at most supermarkets or health food stores. If you go with the store-bought variety, check the ingredients list to ensure they're not coated in sugar or preservatives like sulfur dioxide. The berries are available in fresh and dried form. Dried berries are typically the more affordable option.
Nutrition Facts of Goji Berries
Eating goji berries is recommended because they are an excellent source of dietary fiber, polyunsaturated fats, protein, and many essential minerals. They contain high amounts of vitamin B6, thiamin, riboflavin, folate, and potassium. They are also a good source of vitamins A and E, zinc, and magnesium.
Nutrition facts of 100 grams (3.5 ounces) of Goji berries include:
- Calories: 350
- Protein: 14 grams
- Fat: 0.4 grams
- Carbs: 77.1 grams
- Fiber: 12.9 grams
- Sugar: 45.7 grams
- Iron: 39% of the Daily Value (DV)
- Vitamins A: 893% of the DV
- Vitamin C: 54% of the DV
Vitamins and Minerals
The water-soluble polysaccharides found in goji berries contribute to their high antioxidant capacity. They contain six monosaccharides: arabinose, galactose, glucose, rhamnose, mannose, and xylose. Polysaccharides can enhance the oxidative stability of phenolic compounds and increase the expression of antioxidant enzymes.
Vitamins and minerals in goji berries include beta-carotene, a powerful antioxidant, zinc, magnesium, potassium, calcium, iron, and phosphorous. The fruit is also a good source of the trace mineral chromium. The lutein and zeaxanthin in goji berries may protect against macular degeneration. A study showed that consuming 28 grams of goji berries daily for 90 days increased the density of protective pigments in the eyes, indicating that the berries may slow aging and prevent cataracts.
The vitamin C in goji berries helps boost immune system response and may help treat the common cold. The vitamin A in goji berries can help improve eye health, bone strength, and cell development. One-fourth cup of goji berries fulfills about 340 percent of the recommended daily intake for Vitamin A. However, consuming too much of this nutrient can cause vitamin A toxicity.
Health Benefits of Goji Berries
Goji berries are widely known as "superfoods" because of their nutritional benefits, including their ability to promote immune system health, support healthy blood sugar levels, protect the skin, and boost vision. In addition, they are often used in traditional Eastern medicine to help treat various ailments. Today, these little berries are a favorite of wellness influencers and can be found in many different forms—as powdered supplements or as an ingredient in superfood blends.
In addition to having a wealth of vitamins and minerals, goji berries also have significant antioxidant properties. These powerful antioxidants can help prevent age-related eye conditions, such as macular degeneration, thanks to the presence of zeaxanthin and lutein. These pigments can help to filter out harmful blue light and neutralize free radicals that may cause oxidative damage to the eyes.
A study published in the journal "Optometry & Vision Science" found that older adults who consumed goji berry juice daily for 90 days showed an increase in the density of these protective pigments. The participants also reported improved energy levels, mental acuity, calmness and contentment, and musculoskeletal and digestive health.
Side Effects of Goji Berries
Goji berries are known for being healthy, but they can cause side effects for some people. Before adding them to your diet, being aware of them is good.
Allergic Reactions
Some people may be allergic to goji berries, especially if they have allergies to fruits like tomatoes or peppers. Symptoms may include itching, swelling, or trouble breathing.
Medication Interactions
Goji berries can affect how some medicines work, especially blood thinners like warfarin. They can also impact medications for managing blood sugar or blood pressure, potentially causing issues.
Digestive Problems
Eating too many goji berries can lead to stomach discomfort. Bloating, diarrhea, or indigestion may occur because they are high in fiber.
Sun Sensitivity
Goji berries have certain compounds that might make your skin more sensitive to sunlight, leading to a higher chance of sunburn.
Goji berries can be a healthy choice, but they may cause side effects for some people. Talking to a doctor if you are on medications or have concerns before adding them to your diet is a good idea.
Tips for Choosing Goji Berries
Picking the best goji berries can greatly affect their taste and health benefits. Here are some simple tips to help you choose wisely whether you're getting fresh or dried.
Go for Organic
When possible, choose organic goji berries. Organic options are grown without harmful chemicals, which means they are a healthier choice.
Check Freshness
If you're buying fresh goji berries, look for firm and bright red-orange ones. They should feel slightly soft and plump, showing they are ripe and ready to eat.
Inspect Dried Goji Berries
For dried goji berries, make sure they are evenly dried and not stuck together in clumps. The color should be a deep red, and they should feel chewy when touched.
Look at the Packaging and Date
Always check that the goji berries are packed tightly and have a clear expiration date. Good packaging keeps them fresh longer and protects their nutrients.
By paying attention to things like freshness, color, and whether they are organic, you can choose goji berries that are tastier and better for your health.
Tips for Preparing Goji Berries
Goji berries are easy to prepare and can be added to many dishes. Preparing them correctly can help you enjoy their taste and health benefits. Here are some simple tips to get started.
Rinse Before Eating
Always rinse goji berries before eating, whether they are fresh or dried. This helps remove any dirt or dust.
Soak Dried Goji Berries
Soaking dried goji berries in water for 10 to 15 minutes makes them soft and easier to use. After soaking, drain the water and add it to smoothies, oatmeal, or salads.
Blend into Smoothies or Make Tea
Goji berries work well in smoothies and easily blend with other fruits. Add them to hot water to make a light, healthy tea.
Add to Cooking or Baking
You can mix goji berries into baked goods like muffins, stir-fries, soups, and other dishes. They add a touch of sweetness and texture to meals.
Preparing goji berries is simple and quick. Whether you soak, blend, or cook them, they can be used in many dishes to boost flavor and nutrition.
Tips on Including Goji Berries in Meal
While goji berries can be eaten fresh, they are often sold dried and used as a snack or added to foods like muesli. When purchasing dried goji berries, look for ones labeled organic and free from preservatives such as sulfur dioxide. They should also have a soft bite, like a slightly chewier raisin. When preparing goji berries at home, washing them thoroughly before using them is important. This will help reduce any bacteria or pests on the berries.
Adding goji berries to your diet can help you achieve a healthy meal. While they are a great source of antioxidants, they are also high in protein and fiber. This makes them an excellent choice for people trying to lose weight or maintain a healthy lifestyle.
Growing goji berries in your garden can be an easy and fun way to enjoy these nutritious fruits. The plants can be grown in the ground or containers. During the winter, they should be protected from frost to prevent damage and encourage growth in the spring. They are susceptible to disease and pests, so watching for signs of problems such as powdery mildew is important. Keeping the plants well-watered and regularly pruning to improve air circulation can help them resist these issues.
Goji berries are self-fertile, but two varieties planted together can produce a heavier harvest. The berries can be consumed fresh or dried to add flavor and nutrition to your meals. They are a good snack or addition to breakfast bars and can be sprinkled on salads. You can also use them in baking or place of raisins. Just remember that goji berries are in the nightshade family and can interact with some medications, such as warfarin, so consult your doctor before adding them to your diet.
