Amazing Health Benefits of Goji Berry You Didn't Know About

Dried goji berries appear no less than slightly larger red raisins. These nutrient-dense berries taste like a tomato, cherry, and cranberry mix and can make a significant contribution to your diet owing to the excellent nutritional profile they possess. 

What makes these chewy, tart-sweet berries so unique? Continue reading to determine whether goji berries are a good fit for you and how they may increase the nutritional value of your diet. This article will discuss the nutritional profile and health advantages of goji berries.

About Goji Berries

Native to Asia, the tiny, vividly coloured red berries taste sweet and somewhat acidic, much like cranberries. They are also known as Matrimony Vine, Duke of Argyll’s Tea Tree, Chinese berries and wolfberries.

In India, states like Himachal Pradesh, Uttarakhand, and parts of the North-Eastern region are suitable for wolf berry cultivation due to their favourable climate and soil conditions.

These red berries are members of the Solanaceae family and contain cucumbers, tomatoes, and potatoes. The berries are nutrient-dense and abundant in various antioxidants, including zeaxanthin and beta-carotene.

Lycium barbarum is the scientific name for goji berries. Since they are becoming increasingly popular, you can use goji berries with other fruits, herbs, and extracts in supplements and superfood mixes.

These berries can also be available in powdered or dried form and are used in several dishes.

Nutrient Profile of Goji Berries

Wolfberries are frequently referred to as a superfood because they contain chemical compounds called phytochemicals that plants produce. Zeaxanthin, beta-carotene, and polysaccharides are among the phytochemicals found in goji berries.

These tiny berries get their orange-red colour pigment from beta-carotene. Cell development, skin health, bone health, and eye health depend on beta-carotene. Beta-carotene is abundant in goji berries. ^[1]

The nutrient content of goji berry is as follows: ^[2]

As a result, Chinese berries’ nutritional profile suggests that they are a superfood that might support normal physiological functions in the body. Don’t forget to add it to your cart the next time you’re at the grocery store.

Health Benefits of Goji Berry

There are many reasons for you to eat these berries. If you’re unsure, learn about the health advantages Goji berries provide.

#1 Packed With Antioxidants

Antioxidants play a crucial role in helping your body function optimally, and these antioxidants are abundantly found in goji berries. The bioactive and phenolic compounds present in these berries have shown high antioxidant properties. Zeaxanthin, a particular antioxidant in these berries, gives them their vivid red hue.^[3]

Among its numerous health-protective advantages, this antioxidant may lower the risk of illness by avoiding damage from free radicals.

#2 Aids in Weight Management

Wolfberries provide wholesome energy in tiny portions. Their high fiber and protein content may help to provide a feeling of fullness without the need to take an excessive amount of calories. 

To avoid overindulging at meals, reach for them for a quick snack. Toss them into your salad or yogurt as you would do with raisins. Because they are also high in protein, they make a nutritious and satisfying snack option. ^[4]

Moreover, Chinese berries’ high fibre content may also support healthy digestion.^[5] Additionally, they are also rich in B vitamins, micronutrients which are essential for healthy metabolism.

#3 Promotes Healthy Skin

Maintaining healthy skin is a rigorous effort, yet everyone loves to have glowing skin. But what if we tell you you can do it if you consume these tiny berries?

Beta-carotene, a vital plant phytochemical and antioxidant, is found in wolfberries. Beta-carotene is well recognized for its capacity to support healthy skin and mitigate the impact of sun-damaged skin.

These red berries are also a great source of vitamin C, which stimulates collagen synthesis, a protein that may keep your skin elastic and tight. Our collagen levels decrease with age, resulting in sagging skin and wrinkles. ^[6]

So, start including goji berries to maintain youthful and glowing skin.

#4 Boosts Immunity

Vitamin C and selenium, abundant in goji berries, have antioxidant qualities that may strengthen the body’s defenses against illness and lower inflammation.^[7] They may delay the onset of diseases like the flu or the common cold by inducing immune cell activity. 

Wolfberries also contain many other beneficial antioxidants, especially a high concentration of Zeaxanthin is present in them.

According to various studies, a diet containing Goji berries can increase a person’s Zeaxanthin levels by 26 percent. As we all know, Antioxidants are well-known for strengthening the immune system and combating inflammation and dangerous free radicals.

Like other berries, such as raspberries and blueberries, goji berries are also high in vitamin A. Vitamins A and C are essential for boosting immunity and managing illness.^[8]

Eat berries to stay fit and not get prey to diseases. Just like an apple a day keeps the doctor away, berries a day keep diseases at bay!

#5 Supports Eye Health

Because of its positive benefits on vision and eyesight, zeaxanthin has drawn much interest from scientists today. Antioxidants in goji berries may aid n improving eyesight and protect skin against UV rays.^[9]

Carotenoids such as beta-carotene (the precursor of vitamin A) and zeaxanthin are abundant in goji berries. In fact, various reports have studied zeaxanthin as the major carotenoid of Goji berries.

They support eye health and are also known to protect against age-related macular degeneration (AMD) and cataracts.

#6 Aids in Managing Cholesterol

Because of their high fibre and selenium content and their antioxidant impact, wolfberries may help improve HDL cholesterol and reduce LDL cholesterol. ^{[10]   The high fibre content is also known to bind other lipids and influence the rate of cholesterol absorption.}

High cholesterol can build up in arterial walls and increase the risk of cardiovascular problems. The antioxidants present are strongly linked to reduced levels of oxidized bad LDL Cholesterol. 

Therefore, eating berries may help you manage your cholesterol and improve your general health.

#7 Aids In Improving Mood

Antioxidants included in wolfberries may help lower oxidative stress and elevate mood. Like other berries, goji berries have high levels of vitamins A and C. ^[11]

^{Vitamin C plays a crucial role in the production of neurotransmitters like serotonin, which is known as the “feel-good” hormone.}

Additionally, the high fibre content of Chinese berries may help manage blood sugar, lower the chance of a sugar crash, and may improve mood.

#8 Regulates Blood Sugar

Oxidative stress is the result of the body’s natural defenses not being able to keep up with the excess of free radicals production in the body. The dysfunction or damage of pancreatic beta cells from this can result in conditions like diabetes.

Wolfberries are a powerhouse of flavonoids and carotenoids that may support the reduction of oxidative stress and inflammation, both of which are associated with diabetes.^[12]

The polysaccharide-protein extract of Goji Berries is also reported to have an anti-hypoglycemic role because of its antioxidant activity.^[13]

Because goji berries contain plenty of antioxidants that may help manage the action of free radicals and reduce oxidative stress, their antioxidant properties are believed to assist in managing blood sugar levels.

How To Eat Goji Berries?

To get the health advantages of dried wolfberries, you can consume them raw or cooked. Using them in recipes is simple: substituting them for fresh berries or other dried fruits. The few ways you may incorporate them into your diet are listed below.

• Raw: First and foremost, eat them raw! A little handful each day will be enough.
• Juice: You may also get these berries in juice form or make one at home by soaking them for two hours and then taking them out and grinding them in a mixer
• Tea: You can brew goji berries in a tea. You may hydrate it for five to ten minutes by adding a handful to a large glass of hot or cold water (or herb tea). They get juicy and plump. You can have the tea and consume the antioxidant-rich hydrated berries.
• Smoothies: Soak a handful of wolfberries in water for ten minutes. Mix them into your preferred smoothie after they are juicy and plump. It won’t significantly alter your smoothie’s flavour or consistency.
• Trail Mix: You may incorporate it into your preferred trail mix. Alternatively, create your own by combining some wolfberries with your preferred dried fruit and nuts. Adding chocolate or peanut butter chips to the Goji trail mix is a hit with children.
• Cereal: You may include them in your hot or cold cereals in the morning, just like raisins.
• Muffins and Waffles: You may add them to muffins or waffles, just as with raisins.
• Goji Energy Bars: Combine a handful of wolfberries, walnuts, ½ cup of almonds, and five to six dates in a food processor. Spread the mixture in a deep pan or roll it into balls to make bars.

Who Should Avoid Goji Berries?

Though these tiny berries are nutritious, you must refrain from consuming them in some instances. Following are the scenarios in which you must avoid consuming them:

1. Allergic Reactions: Wolfberries may cause allergies in certain people. It’s best to exercise caution while consuming them for the first time if you have a known allergy to other berries or food.

2. Drug Interaction: These berries may interact with several medicines, particularly blood thinners and treatments for high blood pressure or diabetes. You speak with your healthcare professional to understand your recommended intake.

3. Breastfeeding and Pregnancy: It is advised to speak with a healthcare provider before including them in your diet during such times to understand the requirements of your body best. 

4. Digestive Problems: Because goji berries are high in fibre, consuming them excessively may result in digestive problems like bloating, diarrhoea or upset stomach. Hence, moderation is the key. 

5. Sensitivity to Nightshades: These berries are members of the nightshade family, and some people may respond negatively to them if they are sensitive to nightshade plants (such as eggplants, tomatoes, or potatoes).

The Bottom Line

Goji berries are a tasty and nourishing fruit that may be eaten as a snack or added to food or beverages. Their intake has several health advantages, and they have remarkable nutritional content.

They’re available in several forms and can be added to numerous recipes. Before consuming goji berries, see your healthcare professional if you are pregnant, taking medication, or have any underlying medical concerns.

However, careful execution and a well-balanced diet are required. A dietician or nutritionist can help you determine whether goji berries are right for you.

Please make an appointment with our certified nutritionist to discuss lifestyle modifications to improve your health.

For detailed assistance and queries related to health and nutrition, you can ask our happy tummy expert on our website.

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