Who has never heard of goji berry? These small red fruits have become famous in the US. Considered to be the fruit of life and longevity in the East, they originate in Tibet, China and Mongolia, but are now being cultivated all over the world, given the high demand from consumers attracted by its many benefits. In this article, you will discover four of them.
They are really a superfood, super nourishing, full of beneficial properties, but it is not uncommon however that doubts arise about the true properties of goji berries as well as the best ways to use them.
In this article, we will answer the most frequently asked questions and will try to clarify everything you wanted to know about goji berry.
What makes goji berry so special?
Goji berries are rich in natural antioxidants that help fight free radicals, help protect skin and body tissues, and strengthen the immune system, preventing various diseases.
Goji fruit, like other common wild fruits such as blackberry, blueberry and raspberry, are rich in carotenoids and help to improve vision.
Many of the properties of goji berries have been tested by various scientific studies.
But the fruit should not be regarded as a miraculous panacea for all ills. Following a healthy lifestyle and a balanced diet are the basic recommendations for those seeking health and wellness, remembering that quick and simple solutions do not exist!
The main health benefits of goji berries are:
1. They help you lose weight
Goji berries help to decrease appetite, control body weight and reduce cellulite.
But we must take into account that to obtain this result, it is necessary to consume the fruit regularly! Scientific research indicates the slimming power of goji berry is because of its rich amount of vitamin C (which helps to oxidize fat when exercising), its low calorie content and its power to increase metabolism.
To demonstrate such effects a research used daily intake of 120 ml of goji berry juice for 14 days.
A quick search for goji berry on the internet makes you understand the fruit is much in demand for its weight loss property and is sold in capsules. But, as we always remember, any supplement should be consumed only after consultation with a trusted doctor.
2. They are powerful anti-inflammatory against cellulite and cholesterol
Being rich in an anti-inflammatory called beta-sisterol, goji berry helps fight general inflammation, including cellulite. Such a nutrient also helps to balance blood cholesterol levels, thereby helping to reduce cardiovascular disease.
3. They are full of antioxidants good for the skin, eyes and immune system
A great source of carotenoids and vitamin C, two antioxidants, goji berry helps protect skin from the damaging actions of the sun's rays and the natural action of weather: wrinkles, dryness. Carotenoids are also linked to vision health while vitamin C is known for its help in strengthening our immune defense as it improves the production of white blood cells, our natural defenders.
4. They have anticancer properties
Research has linked goji's potential to fight especially two cancers: colon and cervical cancer, but researchers at Ohio State University warn that other berries (blueberries, strawberries, raspberries) are equally effective in this regard.
So we can summarize the benefits of goji berry as:
- Strengthens the immune system
- Helps to lose weight
- Controls blood sugar levels
- Improves sugar tolerance
- Reduces insulin resistance
- Improves insulin production
- Increases testoterone levels
- Gives energy
- Help with athletic performance
- Improve sleep quality
- Improves ability to concentrate
- Increases life expectancy
- Decreases heart disease risk
- Reduces arthritis pain
100 grams of dried goji fruits contain:
- 50 mg of potassium,
- 14.07 grams of protein
- 4.8 grams of fiber
- 321 calories
- 0 cholesterol
- 4% calcium
- 17% of iron
Fresh goji berry fruits
A 30 gram serving of fresh goji berry has:
- Calories 110
- Sodium 105 mg
- Total Fat 0g
- Saturated 0 g
- Polyunsaturated 0 g
- Monounsaturated 0 g
- Trans fat 0 g
- Sugars 16 g
- Dietary fiber 2 g
- Total carbohydrates 22 g
- 4 g protein
- Potassium 0 mg
- Cholesterol 0 mg
- Vitamin A 6%
- Vitamin C 2%
- Iron 2%
- Calcium 2%
What about quantities?
If you choose the goji berries, which are the easiest to find, we advise you to soak them in water to hydrate: put the goji fruits in a glass of water and wait until they soften and swell.
Nutritionists suggest consuming between 15 and 45 grams of dried goji berry per day or 120 ml of goji fruit juice. Another option is to consume a 30 gram serving of fresh goji berry.
It is recommended eating 1 to 3 tablespoons of dry goji berry per day for adults for at least 3 or 4 weeks, and 1 to 2 teaspoons per day for children because of nutritional values.
How to consume goji berries
You can eat goji fruits by mixing them with other fruits, yogurt, fruit salad, or even in the preparation of smoothies, juices or muesli, homemade energy bars, can be used in cake, cookie, teas, iced teas, and even goji berry jam thickened with chia!
Where to find goji berries
You can find dried goji berries in specialty stores and perhaps more easily on the Internet. You can also grow them at home, in pots or in the garden as long as the fruit gets plenty of sunlight! So we have the fresh fruits available! It is recommended to dry them so that they can be consumed even after maturation.
Goji berry: beware of contraindications
Goji berry is a plant of the Solanaceae family, they are part of the nightshades vegetables, such as tomatoes, peppers, potatoes and eggplants, but also others that are poisonous. For those who are allergic to one or more of these foods, it would be best to avoid consuming these fruits.
If you take coumarin-based anticoagulant medications, do not eat goji berry at all.
If you suffer from high blood pressure and take medicine, be careful with goji berry and eat too little or avoid it, as this fruit can interfere with your blood pressure control medications.
If you are diabetic and take insulin, do not eat goji berry to avoid reducing too much sugar in your blood and causing a hypoglycemic crisis that could be severe.
Pregnancy and breast-feeding
There are no scientific studies proving the danger of using goji berry in pregnancy and lactation but since it is not an essential food it would be best to avoid. Pregnancy is a delicate period and it is not known the effects that regular consumption of these small fruits can have on the mother and the baby when you are pregnant or nursing. Among other things, they contain a very high dose of selenium and the fruit itself may be allergenic.