The Goji berry is a superfruit filled with antioxidants

What’s a Goji Berry?

You might not have heard of goji berries, but their claimed health benefits could encourage you to check them out. Also known as wolfberries, goji berries have long been enjoyed in China and the Himalayas for their sweet taste and bright color. Their history as a medicinal plant has roots in ancient China, where goji berries still are used to treat eye, liver, and kidney ailments. A host of additional nutritional and medical claims have made the fruit popular in the United States. Read on to decide if you should consider adding these delicious berries to your healthy diet.

Where to Get Them

This sweet-tart fruit is usually sold dried and looks like bright red raisins. You can also enjoy goji berries fresh off the vine (they’re surprisingly easy to grow in warm climates). Most supermarkets sell dried goji berries in the bulk section. They also come prepackaged.

As with all berries, goji berries have vitamins and other antioxidants that can help keep the body healthy. Eating two or more servings of fruit a day is usually recommended for optimum health benefits, and goji berries are a great alternative to other more traditional berries. You can also consider growing goji berry plants. They thrive in the ground or are suitable for container gardening in colder climates. In the unlikely event you don’t like the taste, they’ll at least make a beautiful addition to your garden.

How Should You Eat Them?

 New:  Goji Berry Chocolate Bark Bars

Though most often sold dried, goji berries also can be found and grown fresh. Enjoy them out-of-hand, just like raisins and fresh berries. For a breakfast treat, try them in cereal, oatmeal, or yogurt. Try mixing goji berries with raw nuts and dark chocolate chips for homemade trail mix. You can also drink your goji in the many brands of goji juice and tea.

Goji berries also taste great cooked with lean pork or turkey, adding a savory sweetness to hearty dishes. (Their vitamin C content also will help your body absorb the meat’s iron.)

What Makes Them So Good For You?

Goji berries are high in vitamin C and fiber, and low in calories. They are also a good source of iron and vitamin A. One serving of about four ounces of goji berries even provides nearly 10 percent of the suggested amount of dietary protein, a surprising amount for a fruit.

The complex carbohydrates that make goji berries so yummy raise blood sugar slowly, so you won’t experience a sugar crash afterwards.

Goji’s Antioxidants

Studies have cited the high level of antioxidants in goji berries, especially zeaxanthin. It’s the zeaxanthin that gives goji berries their bright color (along with saffron and bell peppers).

Antioxidants protect cells against breaking down when they are exposed to elements like smoke and radiation. Even better, foods with healthy levels of antioxidants are often high in fiber and low in unhealthy fats.

Can They Help You Lose Weight?

Goji berries are a nutritional powerhouse, packing healthy food energy into small servings. That means that while they don’t have any direct correlation with weight loss, they can be part of a healthy weight loss plan. Their rich, sweet taste, along with their high fiber content, provides a feeling of fullness that can keep you from overeating and packing on the pounds.

Some dieters find that having a light and healthy snack on hand prevents overindulgence at mealtime. If that’s the case for you, keep a supply of goji berries nearby to curb your hunger. 

Goji Berries Could Lower Risks

Some believe that goji berries could help lower blood sugar and blood pressure. Eating them might make a difference for people who suffer from diabetes or the many complications associated with high blood pressure, including heart attack and stroke.

However, check with your doctor if you’re already taking medications for these conditions. You should also check with your doctor if you are on a medication that thins your blood, as goji berries might not be recommended.

Making Arthritis Less Painful?

Although medical evidence is not consistent, some people with arthritis claim that goji berries help reduce their pain. The inflammation and joint discomfort of arthritis could be affected by the potent antioxidants in goji berries.

If you have arthritis, ask your doctor whether adding goji berries to your diet could help you.

They Might Have Berry Many Other Benefits

A study published in the Journal of American Academy of Optometry found evidence that goji berries can protect against macular degeneration, though exactly how is not clear.

A 2008 study published in the Journal of Alternative and Complementary Medicine required participants to eat goji berries daily for 14 days. Almost all participants reported significant improvements in energy levels and digestive function.

Early testing in mice suggests that goji berries could help fight off the flu in elderly patients who have been vaccinated but still contract the illness, according to a paper published in The Journal of Nutrition. 

References:

• Amagase, H., & Nance, D. M. (2008). A Randomized, Double-Blind, Placebo-Controlled, Clinical Study of the General Effects of a Standardized Lycium barbarum (Goji) Juice, GoChi™ [Abstract]. The Journal of Alternative and Complementary Medicine, 14(4), 403-412. Retrieved from http://online.liebertpub.com/doi/abs/10.1089/acm.2008.0004
• Bucheli, P., Vidal, K., Shen, L., Gu, Z., Zhang, C., Miller, L. E., & Wang, J. (2011). Goji Berry Effects on Macular Characteristics and Plasma Antioxidant Levels [Abstract]. Optometry and Vision Science, 88(2), 257-262. Retrieved fromhttp://www.ncbi.nlm.nih.gov/pubmed/21169874
• Du, X., Wang, J., Niu, X., Smith, D., Wu, D., & Meydani, S. N. (2014). Dietary Wolfberry Supplementation Enhances the Protective Effect of Flu Vaccine against Influenza Challenge in Aged Mice [Abstract]. Journal of Nutrition, 144(2), 224-229. Retrieved from http://jn.nutrition.org/content/144/2/224.abstract