7 health benefits of goji berries
These berries are often called a 'superfood', but do their health benefits warrant the label?
Goji berries have long been consumed for their high nutrient content and reported medicinal benefits. Native to Asia, the small, brightly coloured, red berries have a sweet and slightly sour flavour, similar to cranberries. They are sometimes called wolfberries, Duke of Argyll's Tea Tree or Matrimony Vine.
Goji berries belong to the Solanaceae family that includes potatoes, tomatoes and aubergines. The berries are rich in nutrients and contain high levels of many antioxidants, especially beta-carotene and zeaxanthin. They are typically eaten dried and can be added to smoothies, cereals or baked goods.
Benefits of goji berries:
- Can reduce the risk of disease
- Increase immunity
- Support eye health
- Decrease blood lipid concentration
- Promote fertility
- Balance blood sugar levels
- May help metabolic syndrome
Discover delicious recipes using goji berries, such as as berry cheesecake and berry trifle, or these goji berry & raspberry coolers.
Nutritional profile of goji berries:
100g of goji berries contains:
- 306kcal/1289kj
- 49g carbohydrate
- 13g fibre
- 13g protein
- 25mg vitamin C
- 1100mg potassium
- 5mg iron
Goji berries are considered one of the richest natural sources of antioxidants, vitamin C, flavonoids, and carotenoids especially zeaxanthin, quercetin, and rutin.
What are the top health benefits of goji berries?
1. Can reduce the risk of disease
Goji berries are loaded with antioxidants. Antioxidants confer many health protective benefits, such as preventing free radical damage which can reduce the risk of disease. The specific antioxidant in goji berries is called zeaxanthin which gives goji berries their bright red colour.
2. Support the immune system and protect against colds and flu
Once again this is due to the high content of zeaxanthin.
3. Support eye health
Zeaxanthin has received a lot of attention due to its beneficial effects for vision and eyesight, especially reducing risk of retinopathy and age related macular degeneration. The antioxidants in goji berries filter out harmful blue light and protect the eyes during ageing. Just a small serving of goji berries has been shown to help.
4. Decrease blood lipid concentration
Long term consumption of goji berries has been shown to decrease LDL cholesterol and help in the prevention of cardiovascular disease. A study showed that polysaccharides in goji berries may regulate blood pressure and reduce bad cholesterol levels, thereby protecting the heart.
5. Promote fertility
Goji berries are used in Chinese medicine to support fertility and IVF success rates. Studies show that they may increase sperm count and strength, sex drive and reproductive hormone function.
6. Balance blood sugar levels
Goji berries may be helpful in balancing blood sugar levels. Research shows that goji berries balance insulin and glucose levels in the blood and could be a helpful part of the diet for those with diabetes.
7. May help metabolic syndrome
Results suggest that the addition of goji berries to the diet is an effective dietary supplement for the prevention of cardiovascular diseases in individuals with metabolic syndrome.
How to eat goji berries
Dried goji berries can be eaten raw or cooked to obtain the health benefits. They are easy to incorporate into recipes by simply swapping them with other types of dried fruits or fresh berries.
A handful of goji berries can be added to a glass of hot or cold water and left to rehydrate for five to ten minutes. Soaking the dried berries like this makes them plump and juicy. The tea can be drunk, and the hydrated berries eaten.
Are goji berries safe for everyone?
Goji berries are a member of the nightshade family, so they do interact with some drugs, including warfarin, a popular blood thinner. Most doctors will recommend that you steer clear of goji berries if you take warfarin, or if you are taking medication for diabetes or high blood pressure due to possible interactions with the drugs. Pregnant women and those who are breast feeding should also be cautious with consuming goji berries. If you’re concerned about eating goji berries while on medication, it is always best to speak to your doctor first.
The bottom line…
Goji berries are a delicious, nutritious fruit that can be enjoyed as a snack, or as part of a meal or drink. They have exceptional nutritional value, and their consumption is strongly associated with several health benefits including immune support and an improvement in blood sugar levels. Their health benefits can be attributed to their significant antioxidant content.
Further reading:
Health benefits of blueberries
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.
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