Goji berries are tiny bright red fruits which pack a ton of antioxidants that have made it a popular superfood.
For more than 2,000 years, organic goji berries have been used as a traditional herbal remedy and food supplement in Asia, especially in traditional Chinese medicine. It is believed to boost the immune system, slow down aging, and protect the body from chronic diseases, especially for conditions that affect the kidneys and liver.[1]
The benefits of goji berries have also been studied closely for decades. Researchers have found plenty of evidence that backs many of the goji berry’s age-old health claims.
Here’s what you should know about organic goji berries: how they can improve your health and the many ways you can incorporate them into your diet.
What is Goji Berry?
Goji berries, which are also called wolfberries, come from two closely related plants: Lyceum barbarum and Lycium chinense. These plants are native to Northeast Asia, where their berries have become an integral part of Asian traditional medicine and cuisine. The Lycium plants belong to the nightshade family, which means that they’re also related to tomatoes, potatoes, and eggplants.
In Asia, organic goji berries are commonly eaten dried, or as a fruit drink (either as a cold juice or tea). Goji berries have a pleasantly sweet and slightly sour flavor, which makes it a highly palatable health food.
The Nutritional Value Of Goji Berries
Just like other common berries, goji berries are a powerhouse of antioxidants. These berries contain a large amount of vitamin C, vitamin A, and zeaxanthin — three antioxidants that are essential for strengthening the immune system, protecting eye and skin health, and maintaining healthy bones.
But what makes goji berries special is they contain a unique group of antioxidants called Lycium barbarum polysaccharides (LBP), which make up 5-8% of their nutritional value. Throughout numerous studies, LBP was found to have neuroprotective, anti-aging, metabolic effects, and fertility-boosting activities in men.[2] LBP is believed to be behind most of the health benefits that goji berries are well-known for.
Goji berries are nutrient-dense, which means that you can get a lot of nutrients even from just a tiny serving. Not only will goji berries help prevent and alleviate various common illnesses, but it can also help you achieve your day-to-day nutritional needs.
Per 85 grams (1/4 cup) of dried goji berries, here’s how much nutrients you’re getting[3]:
- Calories: 70
- Sugar: 12g
- Protein: 9g
- Fiber: 6g
- Fat: 0g
- Vitamin A: 150% of RDI (Recommended Dietary Intake)
- Vitamin C: 27% of RDI
- Iron: 42% of RDI
- Copper: 84% of RDI
- Selenium: 75% of RDI
- Potassium: 21% of RDI
- Zinc: 15% of RDI
- Thiamine: 9% of RDI
Compared to other fruits, organic goji berries contain more fiber, proteins, and antioxidants than the average. Its impressive fiber and protein content can help you feel full for longer periods of time, making them a perfect snack for when you need an energy boost in the middle of the day.
The 7 Known Health Benefits Of Goji Berries
Due to the widespread use of goji berries in traditional medicine, plenty of research has gone into verifying its popular health claims. Here are the 7 known health benefits of goji berries, according to science!
- Goji Berries Can Help Protect Eye Health
As we have mentioned earlier, goji berries contain antioxidants that specifically benefit eye health, such as vitamin A and zeaxanthin.
Vitamin A supports eye health by helping us maintain a clear cornea, which is the transparent outer portion which covers the center of the eye. Vitamin A is also a component of rhodopsin, which is a protein that helps us see under low light conditions.[4]
On the other hand, zeaxanthin is a carotenoid antioxidant that is mostly concentrated in the macula and retina, along with lutein. Carotenoids such as zeaxanthin are known to shield our eyes from UV rays and blue light exposure, which is a potentially damaging type of light that we mostly get from tablets, smartphones, and computers.[5]
Multiple studies have also shown that the consumption of organic goji berries can enhance eye health and offer protection from disorders like age related macular degeneration.[6]
For instance, a study published in the journal Drug Design, Development and Therapy showed that the polysaccharides in goji berries can help protect our retina from developing glaucoma, a condition that can cause vision loss.[7]
- Goji Berries Supports Immune Function
One of the many traditional uses of goji berry is for warding off illnesses and infections. Researchers have found that organic goji berries can strengthen our immune systems through its antioxidant content, especially vitamin A and C.
Both vitamin A and C are known for their critical role in supporting immune function – vitamin A is known to promote and regulate the innate immune system and adaptive immunity, while vitamin C can help enhance the production of cytokines in white blood cells (along with other immune-supporting activities).[8,9]
In a 30-day study conducted among 60 older adults, it was found that drinking 120mL of goji berry juice a day increased immune cell count and generally improved feelings of well-being.[10]
- Goji Berries Can Help Promote Healthy Skin
Regularly consuming organic goji berries may help you maintain and preserve healthy skin, slowing down the natural aging process that can be accelerated by exposure to the toxins in our environment.
Firstly, the carotenoids, polysaccharides, and vitamin C in goji berries are all known to protect the skin from damage caused by both blue light and UV ray exposure.[11,12]
Goji berries are also a great source of fatty acids that can help replenish and maintain the integrity of your skin barrier. This helps protect your skin cells from the pollutants that they are constantly exposed to, which helps slow down aging and maintain its structure.[13]
- Goji Berries Have Anti-Aging Properties
Not only can goji berries help slow down the aging process on the outside, but it can also help slow down aging on the inside, preventing many age-related degenerative diseases.
According to some studies, goji berry extract can inhibit the aging process in cells. For instance, a test tube study found that goji berry extract boosted DNA synthesis within certain cells, which helps protect cells from aging caused by DNA damage.[14]
A diet high in antioxidant-rich foods, such as goji berries, have been observed to result in longer lifespans and a lower risk of developing life-threatening chronic diseases.[15]
- Goji Berries Can Help Improve Blood Sugar Control
If you’re having trouble trying to manage your blood sugar levels, goji berries can help you sustain healthy levels with the help of its antioxidant content.
A study involving 67 patients of type 2 diabetes found that the consumption of organic goji berries helped decrease blood sugar levels, as well as helped increase insulinogenic index. Additionally, the HDL (high-density lipoprotein — the “good” cholesterol) levels of diabetic patients was observed to have improved.[16]
In an animal study conducted among rats with type 2 diabetes, the polysaccharides in goji berries were found to be effective in reducing blood sugar levels after eating, following the daily consumption of goji berry extract for three weeks.[17]
- Goji Berries Can Help Boost Energy Levels
One of the many traditional beliefs about goji berries is that they are capable of boosting energy levels, which can help those who are experiencing problems with fatigue. Recent studies were able to verify this age-old health claim.
Goji berries have been found to be capable of boosting energy levels by enhancing the creation of muscle and liver glycogen, which is a type of glucose that helps sustain physical activity. It was also found to be capable of speeding up the clearance of blood urea nitrogen, which is a waste product that our bodies produce after strenuous exercise.[18]
Another clinical trial showed that the consumption of concentrated goji berry juice daily (for a period of two weeks) helped improve the quality of sleep, reduce stress levels, and alleviated fatigue among the participants. The participants of the study also reported feeling happier and more content in general.[19]
- Goji Berries Can Help With Weight Loss
Goji berries may also help you with weight loss as it is both high in fiber and low in the glycemic index (GI).
Because goji berries are high in fiber, it can help you control blood sugar levels and appetite, since fiber helps slow down the rate of sugar absorption and fills you up easier.
Some studies have also shown that goji berries may also help increase metabolic rate. In a study that involved health overweight men and women, the consumption of a 4-ounce dose of concentrated goji berry juice greatly improved their ability to burn calories by up to 10% compared to those who did not consume the juice.[20]
The Best Ways To Incorporate Goji Berries Into Your Diet
Goji berries have risen in popularity in the Western health space — thus, it won’t be as hard to find compared to most Eastern medicine-based ingredients. Goji berries come in different types of products that you can choose from, based on your preference.
Below are some of the different ways you can incorporate goji berries into your diet.
- As dried fruits
Goji berries are widely available as dried fruits and can be enjoyed the same way as other dried berries. They can be eaten as is, or used as a topping for cereal, yogurt, trail mix, and granola.
Dried goji berries can also be rehydrated, which is done by soaking the berries in water for a few minutes.
- As a powdered drink
Goji berries also come in powdered form, which you can use to make juices, smoothies, and yogurt bowls.
- As food supplements
Due to their powerful medicinal properties, goji berries also come in the form of food supplements that you can take to help you attain your daily nutritional needs.
Precautions
While goji berries are generally considered safe for everyday consumption, certain types of people may need to avoid consuming goji berries.
Firstly, goji berries may trigger an allergic reaction among those who are already allergic to certain fruits.
Goji berries may also interact with certain drugs, such as blood thinners and medications for diabetes or high blood pressure. Thus, a high dose of goji berries may not be advisable under these conditions.[21]
Goji berries also contain betadine, a compound that is known to harm fetal health. There is currently no research that can determine the safety of goji berries for pregnant women. Thus, it is best to avoid consuming too much goji berries while pregnant.
Conclusion
Goji berries have been an important part of traditional Asian medicine and cuisine for thousands of years, and multiple studies have confirmed many of its age-old health claims.
Its numerous health benefits can be attributed to its antioxidant content, especially with its unique presence of Lycium barbarum polysaccharides. Goji berries are also rich in fiber and minerals that are essential to many of our body’s processes.
Goji berries can help protect your eye health, strengthen your immune system, and slow down the process of aging.
Lastly, goji berries are usually widely available due to its popularity in the health and wellness space. They can be taken in various ways, most commonly as dried fruits, in powdered form, or as food supplements.
References
[1] Buchell, P. Gao, Q., Redgwell, R., et. al. (2011) Herbal Medicine: Biomolecular and Clinical Aspects. Taylor and Francis.
[2] Kwok, S. S., Bu, Y., Lo, A. C. Y., Chan, T. C. Y., So, K. F., & Lai, J. S. M. (2019). A systematic review of potential therapeutic use of lycium barbarum polysaccharides in disease. BioMed research international, 2019. https://doi.org/10.1155/2019/4615745
[3] Brown, M. (2017, April 5) 9 Health Benefits of Goji Berries. Retrieved on March 1, 2021, from https://www.ecowatch.com/health-benefits-goji-berries-2346310840.html
[4] National Institutes of Health. (2020, February 14) Vitamin A (Fact Sheet For Health Professionals). Retrieved on March 1, 2021, from https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
[5] Kijlstra, A., Tian, Y., Kelly, E. R., & Berendschot, T. T. (2012). Lutein: more than just a filter for blue light. Progress in retinal and eye research, 31(4), 303–315. https://doi.org/10.1016/j.preteyeres.2012.03.002
[6] Li, S., Liu, N., Lin, L., Sun, E. D., Li, J. D., & Li, P. K. (2018). Macular pigment and serum zeaxanthin levels with Goji berry supplement in early age-related macular degeneration. International journal of ophthalmology, 11(6), 970–975. https://doi.org/10.18240/ijo.2018.06.12
[7] Cheng, J., Zhou, Z. W., Sheng, H. P., He, L. J., Fan, X. W., He, Z. X., Sun, T., Zhang, X., Zhao, R. J., Gu, L., Cao, C., & Zhou, S. F. (2014). An evidence-based update on the pharmacological activities and possible molecular targets of Lycium barbarum polysaccharides. Drug design, development and therapy, 9, 33–78. https://doi.org/10.2147/DDDT.S72892
[8] Huang, Z., Liu, Y., Qi, G., Brand, D., & Zheng, S. G. (2018). Role of Vitamin A in the Immune System. Journal of clinical medicine, 7(9), 258. https://doi.org/10.3390/jcm7090258
[9] Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients, 9(11), 1211. https://doi.org/10.3390/nu9111211
[10] Amagase, H., Sun, B., & Nance, D. M. (2009). Immunomodulatory effects of a standardized Lycium barbarum fruit juice in Chinese older healthy human subjects. Journal of medicinal food, 12(5), 1159–1165. https://doi.org/10.1089/jmf.2008.0300
[11] Sies, H., & Stahl, W. (2004). Carotenoids and UV protection. Photochemical & photobiological sciences : Official journal of the European Photochemistry Association and the European Society for Photobiology, 3(8), 749–752. https://doi.org/10.1039/b316082c
[12] Pullar, J. M., Carr, A. C., & Vissers, M. (2017). The Roles of Vitamin C in Skin Health. Nutrients, 9(8), 866. https://doi.org/10.3390/nu9080866
[13] Xue, F. (2020, April 19) Goji Berries: The Ancient Chinese Fruit That Help People Live Longer. Retrieved on March 2, 2021 from https://www.byrdie.com/goji-berry-skin-benefits
[14] Wu, B. Y., Zou, J. H., & Meng, S. C. (2003). Zhongguo Zhong xi yi jie he za zhi Zhongguo Zhongxiyi jiehe zazhi = Chinese journal of integrated traditional and Western medicine, 23(12), 926–928.
[15] Martinez-Gonzalez, M. A., & Martin-Calvo, N. (2016). Mediterranean diet and life expectancy; beyond olive oil, fruits, and vegetables. Current opinion in clinical nutrition and metabolic care, 19(6), 401–407. https://doi.org/10.1097/MCO.0000000000000316
[16] Cai, H., Liu, F., Zuo, P., Huang, G., Song, Z., Wang, T., Lu, H., Guo, F., Han, C., & Sun, G. (2015). Practical Application of Antidiabetic Efficacy of Lycium barbarum Polysaccharide in Patients with Type 2 Diabetes. Medicinal chemistry (Shariqah (United Arab Emirates)), 11(4), 383–390. https://doi.org/10.2174/1573406410666141110153858
[17]Zhao, R., Li, Q., & Xiao, B. (2005). Effect of Lycium barbarum polysaccharide on the improvement of insulin resistance in NIDDM rats. Yakugaku zasshi : Journal of the Pharmaceutical Society of Japan, 125(12), 981–988. https://doi.org/10.1248/yakushi.125.981
[18] Cheng, J., Zhou, Z. W., Sheng, H. P., He, L. J., Fan, X. W., He, Z. X., Sun, T., Zhang, X., Zhao, R. J., Gu, L., Cao, C., & Zhou, S. F. (2014). An evidence-based update on the pharmacological activities and possible molecular targets of Lycium barbarum polysaccharides. Drug design, development and therapy, 9, 33–78. https://doi.org/10.2147/DDDT.S72892
[19] 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. Journal of alternative and complementary medicine (New York, N.Y.), 14(4), 403–412. https://doi.org/10.1089/acm.2008.0004
[20] Amagase, H., & Nance, D. M. (2011). 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. https://doi.org/10.1080/07315724.2011.10719973
[21] Ma, Z. F., Zhang, H., Teh, S. S., Wang, C. W., Zhang, Y., Hayford, F., Wang, L., Ma, T., Dong, Z., Zhang, Y., & Zhu, Y. (2019). Goji Berries as a Potential Natural Antioxidant Medicine: An Insight into Their Molecular Mechanisms of Action. Oxidative medicine and cellular longevity, 2019, 2437397. https://doi.org/10.1155/2019/2437397
