Goji Berry: Health Benefits, Nutrition, & Side Effects

Also known as wolfberries, goji berries (Lycium barbarum) originate from Asia.

Recognized for their sweet and slightly sour taste, as well as their vibrant red color, they have a history of use in traditional medicine for many centuries. They are believed to have properties that can slow down aging, support eye health, and strengthen vital organs like the liver, kidneys, and lungs.

Due to their rising popularity, goji berries are frequently included in supplements and superfood mixes along with other fruits, herbs, and extracts.

Moreover, these berries are commonly available in dried or powdered forms, and they can be added to various recipes.

Goji berries are associated with various possible health advantages.

Goji Berry Nutritional Facts

Extremely nourishing

These berries are rich in nutrients, offering a range of vitamins and minerals. A mere 5 tablespoons (28 grams) of dried goji berries contain[1]

9 Health Benefits of Goji Berry

1. Protects Your Eyes

Studies suggest that goji berries might lower the risk of glaucoma and age-related eye diseases. These berries support vision due to their high content of antioxidants, particularly zeaxanthin. These antioxidants also shield your eyes from damage caused by factors like UV light, free radicals, and oxidative stress. Research on seniors who consumed goji berry juice for 90 days showed increased levels of zeaxanthin and antioxidants. Another study demonstrated that goji berries protect the retina against cells associated with glaucoma, which can cause vision loss.[2]

2. Boosts Immune System

Goji berries are rich in antioxidants and known for boosting the immune system and combating harmful inflammation and free radicals. Their significant amounts of vitamins A and C, similar to blueberries and raspberries, aid in building immunity and preventing illnesses, ranging from common colds to cancer.

3. Guards Against Cancer

Abundant antioxidants, including vitamin C, zeaxanthin, and carotenoids, combat cancer cells. These antioxidants slow down tumour growth, reduce inflammation, and assist in eliminating harmful substances from the body. Research on mice suggests that goji berries might inhibit tumour growth and enhance the efficacy of cancer treatments.[3]

4. Enhances Skin Health

Goji berries contain beta-carotene, a vital plant compound known for promoting healthy skin. This ingredient is used in skin creams to improve skin health, reduce irritation, manage sun effects, and counteract ageing. Studies on mice showed that consuming 5 per cent goji juice offered enough antioxidants to safeguard against UV light damage and skin disorders.[4]

5. Regulates Blood Sugar

Goji berries could help control blood sugar release. A study from 2015 revealed that goji berries help balance insulin and glucose levels in the blood. The same study linked goji berries to increased levels of good cholesterol (HDL) in individuals with type 2 diabetes.[5]

6. Improves Mood and Sleep Quality

Goji berries might have a positive impact on mood and sleep quality. Rat-based research from 2016 indicated that goji berries could improve behaviours related to depression and anxiety. A U.S. study involving humans also showed that drinking goji berry juice led to improved energy, mood, digestive health, and enhanced athletic performance. Participants consuming goji berry juice reported improved quality of sleep and a sense of calmness and contentment.[6]

7. Supports Liver Health

Traditional Chinese medicine has used goji berries for treating liver disease. Studies on animal models suggest that goji berries can assist in managing liver health and prevent the progression of alcohol-induced fatty liver disease. Research on human liver cancer cells indicated that goji berries might inhibit tumour growth.[7]

8. Blood Pressure Regulation

Goji berries are rich in polyphenols, which help eliminate harmful free radicals from the body, making them particularly advantageous for individuals with high blood pressure. Additionally, research indicates they contain phytonutrients that enhance the immune system's response. Their antioxidant properties might also aid in repairing DNA damage caused by factors like pollution and smoking. These berries also support the conversion of vitamin A. Therefore, consuming goji berries in moderate amounts regularly is recommended.[8]

9. Enhancement of Fertility

Chinese medicine often employs goji berries to boost fertility and increase the success rates of in vitro fertilization (IVF). These superfoods are packed with antioxidants, vitamin A, and vitamin C. They're also abundant in calcium, iron, and amino acids. Studies highlight how goji berries can improve fertility in both men and women by potentially increasing sperm count and strength, enhancing sex drive, and improving reproductive hormone function. Moreover, they can have positive effects on ovaries, enhance egg quality, and alleviate fatigue, all of which contribute to an improved sex drive.[9]

Possible Drawbacks

Goji berries have unique nutritional properties and various health benefits. While moderate consumption is advantageous, excessive intake may result in specific side effects.

Potential for Interactions with Medications

Goji berries have the potential to interact with specific medications, such as warfarin.[10]

1. Risk of Allergic Reactions

Goji berries could trigger anaphylaxis, a severe sensitivity reaction causing gastrointestinal issues. Complex compounds within the berries are responsible for this reaction.[11]

2. Risk of Miscarriage

Goji berries contain betaine, an organic compound used to induce menstruation and abortion due to its ability to encourage uterine contractions. Consuming excessive amounts of Goji berries might lead to birth defects in a developing fetus. However, reducing consumption could potentially help avoid this issue.[12]

Goji Berry Recipes

Here are some delightful recipes featuring goji berries:

Goji Berry Juice Prep Time: 10 minutes Serves: 1

Ingredients:

Fresh Goji berries: 100g Water: 100ml Salt to taste

Method:

• • Remove stems from the berries and wash them.
• • Blend all the ingredients on high speed for around 30 seconds.
• • Add water as needed.
• • Pour into a glass and enjoy.

Goji Berry Ginger Tea Prep Time: 1 hour Servings: 1

Ingredients:

Goji berries: 15 grams Hot water: 100 ml Ginger (thinly sliced): 1 piece Rock sugar: 5 grams

Method:

• Wash the Goji berries in cold water and drain.
• Boil 100ml of water in a container, then turn off the stove.
• Add Goji berries, ginger, and rock sugar to the boiled water.
• Cover with a lid for about an hour to infuse flavours. If pressed for time, cover for 10-15 minutes.
• Uncover and savour the tea with friends and family.

How to incorporate Goji berries into food

Goji berries are readily available for purchase in health food stores as well as Asian or European markets. People can conveniently incorporate both fresh and dried goji berries into various foods such as:

• Smoothies
• Trail mixes
• Oatmeal
• Yoghurt
• Salads
• Baked goods
• Desserts
• Sweet sauces

Additionally, individuals can easily carry a handful of goji berries as a portable and healthy snack while they're on the go.

Conclusion

Goji berries come in different forms, including fresh and dried varieties, as well as in trail mixes, superfood blends, and even as juices. Health food stores and online platforms offer goji berries in supplement form as well.

It's important to note that goji berries can be somewhat costly, but considering their potential health benefits, the investment might be worthwhile. The price can vary based on factors like whether the product is organic, natural, or processed.

FAQS on Goji Berries

Q: Is it okay to eat Goji berries daily?

A: Yes. incorporating Goji berries into your daily routine is beneficial. They have qualities that slow down aging, enhance kidney and liver function, improve eye health, boost energy, and focus, and even aid better sleep.

Q: Are dried Goji berries nutritious?

A: Yes, dried Goji berries are indeed healthy. Packed with antioxidants, they support the immune system, combat harmful free radicals, and reduce inflammation.

Q: What nutrients are found in Goji berries?

A: Goji berries are a rich source of various vitamins and minerals, particularly abundant in vitamins C and A. They're also packed with fibre, iron, zinc, and antioxidants that contribute to their status as nutritious snacks.

Q: When's the best time to enjoy Goji berries?

A: Goji berries are suitable for consumption at any time of day. They can be particularly advantageous before a workout or as part of breakfast. To soften dried Goji berries, you can soak them in hot water for a few minutes.

Q: Do Goji berries possess anti-inflammatory properties?

A: Yes, Goji berries have anti-inflammatory qualities, along with compounds that offer antifungal and antibacterial effects.

Q: Can Goji berries help with sleep?

A: Yes, Goji berries can improve sleep due to their melatonin content. They can also alleviate depression, and anxiety-related behaviours, enhance energy levels, and mood, and support digestive health.