Goji berries are prized for their bright color and distinct tart taste. They contain vitamins, minerals, and antioxidants that might support immune health and vision.
These tiny red fruits are loaded with antioxidants and notable medicinal qualities. They not only add visual appeal to dishes but are flavorful and enjoyable to eat.
Goji berries are commonly marketed dried or powdered and are included in many supplements and beverage blends.
Read on to discover the nutritional profile, potential advantages, and side effects of goji berries.
An overview of goji berries
Also referred to as wolfberries, goji berries (Lycium barbarum) originate from Asia.
Recognized for their sweet-tart taste and vivid red color, they have been used in traditional healing practices for millennia. Indeed, they’re thought to slow aging signs and support eye health.
With rising interest, goji berries now frequently appear in supplements and superfood mixes alongside other fruits, herbs, and extracts.
You’ll also commonly find them sold dried or as a powder to incorporate into many recipes.
Potential health benefits
Goji berries are associated with a number of possible health benefits.
Highly nutritious
They provide several nutrients, including key vitamins and minerals. For instance, 5 tablespoons (28 grams) of dried goji berries supply:
- 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 modest portion of these berries supplies fiber, iron, and vitamins A and C.
Iron is a vital mineral for transporting oxygen and producing healthy red blood cells. Vitamins A and C both contribute to immune health and serve as antioxidants in the body.
Antioxidants are substances that help neutralize damaging molecules known as free radicals, reducing cellular harm.
Some studies indicate that boosting antioxidant intake might lower inflammation and offer protection against long-term diseases such as cancer. Still, additional research is needed to confirm these effects.
May promote eye health
Emerging evidence suggests goji berries might improve eye health and help guard against conditions like macular degeneration, a progressive disorder that can impair vision.
In a trial involving 114 individuals with early macular degeneration, daily goji berry supplementation increased macular pigment density, which could help slow the advancement of macular degeneration.
Goji berries are also rich in antioxidants such as zeaxanthin, which protect the lens and retina from damage.
May support immune function
Long used in traditional remedies to prevent illness, goji berries have been studied for their potential to boost immunity.
Nevertheless, more rigorous studies are required to determine whether goji berries reliably support immune function.
Potential downsides
Most healthy people can consume goji berries in moderation as part of a varied diet.
However, these fruits can cause allergic reactions in uncommon cases, particularly in those with sensitivities to other fruits.
Additionally, goji berries may interact with some medications, including anticoagulants and drugs for diabetes or hypertension.
If you take prescription medicines or have chronic health issues, consult a healthcare provider before introducing goji berries into your diet.
How to add goji berries to your diet
Goji berries are widely sold in dried form.
They work well as substitutes for other dried fruits in cereal, yogurt, trail mixes, and granola. You can also fold them into baked treats like cookies, muffins, brownies, and breads.
To plump and rehydrate dried goji berries, soak them briefly. Rehydrated berries are excellent in salsas, smoothies, soups, and stir-fries.
Goji berry powders and juices can be blended into beverages, shakes, and smoothies as well.
The bottom line
Goji berries are recognized for their bright color and distinct tartness.
Along with their vitamin, mineral, and antioxidant profile, they may help support immune health and vision.
They’re sold in various forms and can be incorporated into many recipes.
If you use medications or have existing health conditions, speak with a healthcare professional before consuming goji berries.
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