Jun. 10, 2024
Goji berries are bright red with a sweet, tangy flavor and grow on a shrub native to Asia.
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The berry has been used for thousands of years in traditional Chinese medicine as a tonic for the eyes, kidneys, and liver.
Today, it is often consumed for its antioxidant effects and to lessen the signs of aging.
This article looks at the latest research regarding goji berries' uses, benefits, and drug interactions. It also discusses goji berry's nutrition profile and how to incorporate it into your diet.
Uses of Goji Berry
Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian nutritionist (RD or RDN), pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.
There aren't many human trials of goji berry, and many are small. But they suggest that goji may protect against vision loss, heart disease, diabetes, and liver problems.
Here's the latest evidence about goji berry's benefits.
Eye Health
A few clinical trials have studied the effects of goji berry on age-related macular degeneration (AMD), a leading cause of blindness.
Goji berry contains lutein and zeaxanthin, two carotenoids (red, yellow, or orange pigmennts) that protect the eye from damage. Goji is the richest dietary source of zeaxanthin. Studies show that taking it for 28 days can more than double the levels of zeaxanthin in the blood.
A trial of 114 older patients with early AMD showed that goji berry increased macular pigment and zeaxanthin compared to placebo (sugar pill containing no therapeutic ingredients). These increases may slow the progression of degeneration in the eye.
In another trial of healthy middle-aged adults, goji berry was more effective than taking a supplement containing smaller amounts of lutein and zeaxanthin.
This trial was small&#;limited to just 27 people. However, results suggest that goji berry could help strengthen the eyes and prevent AMD, even in people without eye damage.
Goji berry has also been shown to protect the retina and preserve vision in retinitis pigmentosa. This was also small, consisting of 42 people who took goji for 12 months.
A trial of 54 people with myopia (nearsightedness) showed that zeaxanthin from goji berry increased macular pigment, which is associated with better vision.
Larger clinical trials are needed to verify these effects.
Diabetes
In a clinical trial, 67 people with type 2 diabetes took goji berries for three months.
It resulted in the following:
The most significant effects were seen in people not taking other diabetes medications.
Heart Disease Prevention
Goji berries, mainly when eaten as a whole food, may lower the risk of heart disease. It has been shown to decrease levels of triglycerides and increase HDL cholesterol, both of which protect the heart.
A small clinical trial of 40 adults over age 50 compared the effects of a healthy diet with and without whole dried goji berries. People who ate 15 g of goji berry daily in along with a healthy diet had higher levels of HDL cholesterol and a decreased long-term risk of heart disease.
Liver Function
Taking goji berry for 12 weeks may improve liver function, according to a trial of 90 adults with elevated liver enzymes.
Goji berry decreased the following liver enzymes:
This was associated with healthy liver function.
Goji berries in a spoon.
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Additional Uses
Goji berry has also been investigated in preclinical studies (in test tubes or using animal models) for the following conditions:
Until human clinical trials are done, it's too soon to know if goji can benefit humans with any of these conditions.
What Are the Side Effects of Goji Berry?
Goji berry is unlikely to cause side effects in healthy adults. However, consuming a food like goji berry may have potential side effects. These side effects may be common and mild or less common and severe.
Goji has been associated with:
Should you experience these symptoms, seek medical help right away.
Precautions
Do keep the following precautions in mind when using goji berry:
What Happens If I Take Too Much Goji Berry?
Goji berry has not shown evidence of toxicity in clinical trials. Most trials have only been conducted for up to three months. Long-term safety data is unknown.
Interactions
Goji berries may interact with the following medications:
It is essential to carefully read a supplement's ingredients list and nutrition facts panel to know which ingredients and how much of each ingredient is included. Please review the supplement label with your healthcare provider to discuss potential interactions with foods, other supplements, and medications.
Dosage: How Much Goji Berry Should I Take?
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
Goji berries are typically consumed at 15 to 30 g per day. Lower doses of 6 to 18 g daily may be used as part of combination herbal products.
The dose studied in a clinical trial for AMD was 28 g five days a week for 90 days.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. When choosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
How to Store Goji Berry
Fresh goji berry is perishable and has a short shelf life. The berry will generally stay fresh for up to nine days if it's refrigerated.
Dried goji berries or juices are typically found in health food or grocery stores. For these products, follow the manufacturer's directions regarding storage and expiration date. Juices may need to be refrigerated after opening.
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Goji berry supplements like capsules or powders should be stored in a cool, dry place, away from children or pets. Discard them after one year or according to package labeling.
Similar Supplements
Other supplements that may slow or prevent the progression of AMD include:
Sources of Goji Berry & What to Look For
Goji berry is available as a whole food, in commercially available food and drinks, and in supplement form.
Whenever possible, eat goji as a whole food to optimize its therapeutic effects.
Food Sources of Goji Berry
Goji berry is a nutrition-rich food comprising 46% carbohydrates, 13% protein, 1.5% fat, and 16.5% dietary fiber.
Dried goji berries can be eaten raw or cooked and used in teas and soups. Goji berries are also ingredients in commercial products such as cookies, chocolates, and wine.
The U.S. Department of Agriculture (USDA) provides the following nutritional profile for five tablespoons, or 28 grams, of dried goji berries.
Micronutrients such as the following are also found in goji berries:
Goji Berry Supplements
Goji berry supplements are available in capsule, extract, and powder forms. These forms may be less effective than incorporating fresh goji berries into your diet.
Summary
Goji berry is a popular functional food.
Small studies have shown that it may help preserve vision, guard against heart disease, and decrease blood sugar.
Larger, human clinical trials are still needed to verify these results, though.
Side effects are rare, but goji berry may interact with the blood-thinning medication warfarin and medicines for diabetes.
Although it's available in dietary supplement form, goji berry is more beneficial when consumed as a whole food.
It can be incorporated into the diet as fresh or dried fruit or as an ingredient in commercially available foods and drinks.
What effects does goji berry have on vision?
Goji berry may slow or prevent the progression of age-related macular degeneration, a common cause of vision loss. It may also protect the retina and increase macular pigment associated with healthy vision.
What medicines interact with goji berry?
Goji berries may interact with warfarin to cause an increased risk of bleeding. It may also cause hypoglycemia (low blood sugar) if it's taken with other medicines for diabetes.
How can goji berry be incorporated into the diet?
Goji berries can be eaten raw or as a dried fruit. It can be consumed as a tea or as an ingredient in soups. They're also available in commercial foods and drinks like chocolate and wine.
What other foods have high levels of lutein or zeaxanthin?
Foods like leafy green vegetables, eggs, and nuts are high in these carotenoids.
In a world full of toxins roaming around the food markets and even inside your home, it's always safe to go natural. Going natural means to dodge all the gunk you are continually filling in your stomach and eat fresh and raw produce.
Here's the thing, the food we eat, especially from restaurants, is most probably cooked under hygienic conditions. Even when you cook in your home, the food may lose its nutrition due to excess cooking.
So, wouldn't it be better if you fill your plate with garden-fresh produce? Uncooked and untouched by chemicals.
Among eating fresh, one of the most-loved fruit is Goji Berry.
Yes, you heard it right!
This tiny, striking and vibrant orange-red-colored berry is packed with powerful antioxidants and medicinal properties.
Let's move a couple of years back and see how we got blessed with this fantastic fruit.
It grows on an evergreen shrub and is also widely known as wolfberry and Lycium barbarum. Goji berries are being eaten by generations in Asia especially as it is native to China, Mongolia, and the Tibetan Himalayas. They believe that Goji berries promote a long and healthy life as they are being used as a traditional medicine for more than 2 thousand years. Not just in Asia, Goji berries have gained their respect and popularity widely around the world.
The best part about these berries is that you can get innovative while cooking with them. They add a pretty yet bright pop of color to any of your bland and lusterless meals. They're fit for sweet as well as savory meals such as salads and steaks.
These flavorsome berries not only look eye-catching when added to foods; in fact, they also have an absolutely scrumptious taste. Goji berries are primarily used in their fresh form. Besides that, several people eat Goji berries as supplements and superfood blends in powdered or dried forms.
This article will clear all your suspicions and will open your eyes to the lustrous world of Goji Berries. Keep on scrolling and keep on drooling!
Goji berries are jam-packed with tons of research-backed health benefits observed by thousands of people around the globe.
Goji berry's nutritional content may differ conferring to its shape, type, form, freshness, and processing.
It has high amounts of iron, copper, and selenium[i]. Some sources say that goji berries also contain 18 different amino acids, including those essential ones that the human body can not synthesize.
A quarter cup of Goji berries contains 150 percent of the RDI Vitamin A, 27 percent of the RDI Vitamin C, and 63 percent of the RDI Vitamin B2.
Goji berries are high in fiber and protein, copper, iron, selenium, and zinc. 100 grams of Goji berries contain around 11 grams of protein that will provide you optimal satiety. Also, it is low in sodium and very low in saturated fat as well as in cholesterol.
There are approximately 349 calories in the dried form of Goji berries.
Goji berries have several health benefits[ii], including anti-radiation, antiaging, anticancer, antioxidation, enhancing immunity, and hemopoiesis.
As Goji berries have a high nutritional value, they do marvels in improving your athletic performance. They are ladened with iron and copper, which helps your body energize for better athletic performance.
A Chinese study[iii] concludes that after giving half an ounce of goji berries to a group of 42 men daily for a month, their sperm count increased 50% in men above the normal range.
In a study[iv], 34 healthy men and women were given 4 ounces (120 ml) of concentrated goji berry juice for 14 days. As a result, all of them reported high energy levels, better sleep, easy awakening, enhanced focus, better athletic performance, less fatigue, relived stress levels, and mental acuity.
Goji berries are acknowledged for being high in fiber[v] and protein that are the two mandatory elements to provide you efficacy and satiety. As a result, you eat less as your body feels fuller with less food intake.
A study done in [vi] concludes that athletes interested in losing weight can use goji berry fruit to control body weight.
A PubMed study[vii] found that the participants that consumed goji juice for 14 days have a circumference decreased waistline compared to the controlled group.
Goji berries optimizing all the essential nutrients help protect your cells and boost metabolism and immunity. It has high concentrations of vitamin C, iron, and copper, supporting your body's normal immune system functioning.
Yes, they are good for those who seek optimal health. As a matter of fact, we are all having a hard time upholding our immune system in this Covid pandemic.
Goji berries come to aid us in this challenging time. Once consumed, they will shove your immune system with thriving energy and antioxidants to boost up your basal energy levels and defend your body against foreign viruses and bacterias.
Goji berry extract may help boost immune function[viii], as it contains abundant bioactive molecules such as polysaccharides[ix].
In , according to a Chinese study[x], Goji berries' daily consumption significantly increased several immunological responses in participants. Hence, it can be said that goji berries do have immune-boosting qualities.
Goji berries work best when improving eye health. It contains high antioxidants such as zeaxanthin that reduce the risk of chronic eye diseases. It will protect your eye from UV light, free radicals, and oxidative stress.
Goji berries are the ones that are unbeatable for eyesight and overall eye health. One study[xi] found that participants who drank goji berry juice for 90 days have increased zeaxanthin antioxidant levels in their bodies.
Another study[xii] concludes that Goji berry is an effective therapeutic intervention for preventing early macular degeneration.
These vibrant red Goji berries are not just healthy for your internal health, as a matter of fact, it provides endless benefits for your hair and skin.
As being packed with plenty of vitamins, minerals, and other nutrients, goji berries aid in reducing acne.
Goji berries have numerous benefits for our skin. It contains amino acids that do wonders for the skin. It smoothens the skin's appearance, moisturizes it, removes skin tan, reduces acne, recovers Uv damage, promotes collagen production, and evens out skin tone, reduces the appearance of fine lines, scars, and wrinkles.
Goji berries being high in antioxidants, helps our skin to retain moisture for a smooth and healthy complexion. You can use it in different shapes and forms in skincare. You can apply a DIY mask, buy goji berry skin care products, or otherwise simply consuming goji berries improves skin health.
High amounts of vitamin A and vitamin C found in the Goji berries support the easy absorption of the scalp's iron nutrient.
They have antibacterial, anti-fungal anti-inflammatory properties. Goji berries can be an effective solution to gain optimal hair health. It treats dandruff, promotes hair growth, reduces scarf acne, smoother hair, and shinier hair.
Around 14 grams of Goji berries are satisfactory for getting good health. But, you can increase the amount based on your diet and health goals. Some people consume more than 110 grams (1 cup) of goji berries in a day.
There are plenty of ways to eat Goji berries. In their fresh state, you can eat them raw, cook them, add them as a topping on your desserts and salads, make goji berries juice from them. Moreover, in dried or powder form, you can take goji supplements, make herbal tea, and add the powder to foods for adding additional flavor and nutrition.
Get your hands on this power pack now and live your life to the fullest!
[i] Krawczyk-Coda, M. (). Determination of selenium in food samples by high-resolution continuum source atomic absorption spectrometry after preconcentration on halloysite nanotubes using ultrasound-assisted dispersive micro solid-phase extraction. Food Analytical Methods, 12(1), 128-135.
[ii] Ma, Z. F., Zhang, H., Teh, S. S., Wang, C. W., Zhang, Y., Hayford, F., ... & Zhu, Y. (). Goji berries as a potential natural antioxidant medicine: An insight into their molecular mechanisms of action. Oxidative medicine and cellular longevity, .
[iii] SHAHRAJABİAN, M. H., Wenli, S. U. N., & CHENG, Q. (). A short review of goji berry, ginger, ginseng and astragalus in traditional Chinese and Asian medicine. Black Sea Journal of Health Science, 3(2), 36-45.
[iv] Amagase, H., & Nance, D. M. (). A randomized, double-blind, placebo-controlled, clinical study of the general effects of a standardized Lycium barbarum (Goji) juice, GoChi&#;. The Journal of Alternative and Complementary Medicine, 14(4), 403-412.
[v] Clark, M. J., & Slavin, J. L. (). The effect of fiber on satiety and food intake: a systematic review. Journal of the American College of Nutrition, 32(3), 200-211.
[vi] Samar, E., & Beyleroğlu, M. (). The effect of goji berry consumption on weight loss in boxers.
[vii] Amagase, H., & Nance, D. M. (). Lycium barbarum increases caloric expenditure and decreases waist circumference in healthy overweight men and women: pilot study. Journal of the American College of Nutrition, 30(5), 304-309.
[viii] Wenli, S., Shahrajabian, M. H., & Qi, C. (). Therapeutic roles of goji berry and ginseng in traditional Chinese. Journal of Nutrition and Food Security, 4(4), 293-305.
[ix] Zhu, W., Zhou, S., Liu, J., McLean, R. J., & Chu, W. (). Prebiotic, immuno-stimulating and gut microbiota-modulating effects of Lycium barbarum polysaccharide. Biomedicine & Pharmacotherapy, 121, .
[x] Amagase, H., Sun, B., & Nance, D. M. (). Immunomodulatory effects of a standardized Lycium barbarum fruit juice in Chinese older healthy human subjects. Journal of medicinal food, 12(5), -.
[xi] Bucheli, P., Vidal, K., Shen, L., Gu, Z., Zhang, C., Miller, L. E., & Wang, J. (). Goji berry effects on macular characteristics and plasma antioxidant levels. Optometry and vision Science, 88(2), 257-262.
[xii] Li, S., Liu, N., Lin, L., Sun, E. D., Li, J. D., & Li, P. K. (). Macular pigment and serum zeaxanthin levels with Goji berry supplement in early age-related macular degeneration. International journal of ophthalmology, 11(6), 970.
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