Goji berries have been used in traditional Chinese medicine for over 2,000 years. Some legends report that goji berries were eaten by monks in the Himalayan Mountains thousands of years ago and steeped in hot water to help aid meditation and obtain greater health, vitality, longevity, energy and stamina.
Low in calories, fat-free, a good source of fiber and a high-antioxidant food, goji berry benefits include the ability to help you fight disease, effectively manage your weight and experience better digestion. Usually eaten raw, dried, or in liquid or powder form, versatile goji berries contain a wide range of phytonutrients, vitamins and trace minerals, giving them the name “superfood berries” by many health experts.
In fact, according a study published by the Journal of Alternative and Complementary Medicine, goji berry benefits include experiencing …
increased ratings for energy levels, athletic performance, quality of sleep, ease of awakening, ability to focus on activities, mental acuity, calmness, feelings of health, contentment, and happiness and significantly reduced fatigue and stress. (1)
Is there anything these berries can’t do?
What Are Some Proven Goji Berry Benefits?
The “wolfberry fruit,” as goji berries are known in China, has been used in traditional Chinese medicine (TCM) since around 200 B.C. Goji berry benefits were even mentioned in “Shen Nong Ben Cao Jing,” an ancient book detailing the medicinal and agricultural knowledge of the mythical Chinese emperor Shen Nong and the oldest book on Chinese herbs in existence.
Goji berries — with the scientific name is Lycium barbarum — have been extensively researched for their ability to generate general feelings of well-being, improve neurologic/psychologic traits, support better gastrointestinal health and bowel functions, help build stronger musculoskeletal systems, and improve cardiovascular health. They’re easy to add to meals to boost energy levels and performance.
Goji berry benefits include the ability to naturally treat diabetes, hypertension, infectious diseases, and common illnesses like the cold or a fever. Traditionally, they’ve also been used to fight depression and anxiety or other mood disorders. They’re a great source of antioxidants known as beta-carotene, plus other phytonutrients that help protect skin and eye health. Thanks to their ability to reduce blood glucose, regulate cholesterol levels and keep triglycerides at an ideal balance, they’re also shown to prevent heart disease.
Goji Berry Nutrition Facts
Goji berries grow on a type of boxthorn plant that belongs to the Solanaceae plant family. This plant family also includes other fruits and veggies like potatoes, tomatoes, eggplants and chili peppers. An excellent high-protein snack, dried goji berry benefits also offer a good dose of fiber, over 20 different vitamins and minerals, and, of course, a wealth of antioxidants.
The USDA doesn’t offer nutrition facts for goji berries, and it’s believed that they vary widely depending on the type, how fresh they are and how they’re preserved. Different sources claim that goji berry benefits include varying degrees of nutrients, but below is a range of the vitamins, minerals and other phytochemicals present in goji berries.
¼ cup of dried goji berries has about: (2)
- 100 calories
- 0 grams fat
- 3 grams fiber
- 13 grams sugar
- 4 grams protein
- 140 percent DV vitamin A
- 35–163 percent DV vitamin C
- 100 vitamin DV B2
- 91 percent DV selenium
- 24 percent DV potassium
- 10–100 percent DV iron
- 4–10 percent DV calcium
- 18 amino acids (11 of which are essential)
- 5 sources of healthy, unsaturated fatty acids, including alpha-linolenic acid and linoleic acid
- Phytochemicals, including beta-carotene, zeaxanthin, lycopene, cryptoxanthin, lutein and polysaccharides
How does this compare to some other popular fruits?
According to the USDA, a small serving of dried goji beries has an oxygen radical absorbance capacity (ORAC) score — which measures the antioxidant value of various foods — of 3,290. By comparison, an apple has an ORAC score of 2,568; raisins a score of 3,406; blueberries a score of 4,633; and pomegranate seeds a score of 4,479. (3) All are good sources of various antioxidants, but what makes goji berries stand apart is their amino acids (protein), fatty acids and specific antioxidants.
It’s rare for a fruit to provide amino acids, especially 11 types considered “essential” that the body can’t make. Also remember that each type of berry or fruit provides a different array and level of antioxidants, so the more types you consume the more benefits.
Another goji berry benefit to consider is their convenience. They come in such a small package that for some people it’s often easier to eat them and obtain high levels of nutrients than it might be to eat a few whole pieces of fruit. For example, when you compare goji berries and oranges weight for weight as vitamin C foods, goji berries provide up to 500 times more vitamin C! (4)
Wondering how goji berries taste compared to other fruits and how you can use them? Good news — most people find their taste totally pleasant and easy to work with! They add a chewy texture to recipes, and in terms of their flavor, you can think of goji berries like a cross between cranberries and cherries. They look similar to raisins since they’re normally dried, but they have a brighter pink color and a special sweet/tart “bite” to them.
Top 8 Goji Berries Benefits
1. Provide High Levels of Antioxidants and Nutrients
Like most other superfoods, goji berries are an excellent source of antioxidants that help boost the immune system and protect the body from high levels of inflammation since they fight free radical damage. In terms of the quantity of antioxidants present in goji berries, they have a high ORAC value along with other beneficial berries, which indicates their exceptional ability to reduce oxidative stress.
One of the surprising goji berry benefits you might not know about is that each serving has about four grams of protein per serving and 18 different amino acids, plus over 20 other trace minerals, including zinc, iron, phosphorus and riboflavin (vitamin B2). Ounce for ounce, goji berries offer more beta-carotene than carrots and more iron than soybeans and spinach nutrition, which makes them a great source to help stave off iron deficiency!
2. Improve Immune Function and Fight Cancer
Goji berries are similar to other berries — like blueberries and raspberries — in that they supply high levels of antioxidants vitamin C and vitamin A. These are two nutrients key to building immunity and preventing common illnesses like a cold, plus more serious chronic diseases like cancer or neurodegenerative decline.
Of the antioxidants present among goji berry benefits, carotenoids like zeaxanthin and precursors to vitamin C are the most extensively researched. High levels of these compounds give gojis a reputation for battling cancerous cells, fighting tumor growth, decreasing inflammatory cytokine levels and detoxifying the body of harmful toxins.
Goji berry benefits also extend to other parts of the body thanks to their polysaccharides and glycoconjugate compounds that promote unique bioactive immunomodulating, anti-tumor and antioxidant activities in the brain, liver, reproductive organs and digestive tract. Did you know you could help fight skin cancer with food? Gojis are reported to have anti-aging properties and show anti-tumor activities against various types of skin cancer cells by inhibiting tumor growth and inducing apoptosis. (5)
3. Promote Healthy Skin
Similar to the benefits you get from eating other berries, goji berries are loaded with beta-carotene (a pigment found in plants and fruits), which helps promote healthy skin and even acts like a natural skin cancer treatment.
In an animal study done by the Faculty of Veterinary Science at the University of Sydney, drinking 5 percent goji juice supplied antioxidant activity that offered significant protection against skin disorders and lipid peroxidation of UV light damage. Two known endogenous skin antioxidants are present in goji berries, heme oxygenase-1 and metallothionein, which were found to be involved in the photoimmune protection. (6)
The results show that drinking juice made from goji berries increases your protection against free radical damage from the sun. Gojis provide additional photoprotection for people who are susceptible to skin cancer and other skin disorders.
4. Protect Eye Health
Goji berry benefits also include the ability to protect eyes from age-related diseases like macular degeneration, the leading cause of blindness in older adults. Goji berries are a natural treatment for macular degeneration and beneficial for vision because of their high levels of antioxidants (especially zeaxanthin), which can help stop damage from UV light exposure, free radicals and other forms of oxidative stress.
One study published in the American Academy of Optometry’s Optometry & Vision Science journal found that drinking goji berry juice daily as a dietary supplementation for 90 days increases plasma zeaxanthin and antioxidant levels significantly, which protect eyes from hypopigmentation and accumulation of oxidative stress compounds that can damage the macula. (7) Other studies show that the goji berry benefits eye health by protecting the retina from ganglion cells so gojis’ antioxidants act as a natural treatment for glaucoma. (8)
5. Help Stabilize Blood Sugar
Especially useful for people with diabetes, goji berries benefits also help control the release of sugar into the bloodstream, which prevents spikes and dips due to problems balancing glucose levels. Evidence shows that gojis exhibit significant hypoglycemic effects and insulin-sensitizing activity by increasing glucose responsiveness. As part of a healthy diet, a natural diabetes remedy and a way to increase insulin sensitivity, goji berries are one of the best choices for those with trouble balancing blood glucose levels and its effects.
Reducing sugar intake and increasing responsiveness to insulin is extremely important for the growing number of diabetes cases in the U.S. and other developed nations today, so goji berries make a much better snack alternative and sweetener to high-sugar packaged goods and sugar additives.
6. Detoxify the Liver
Goji berries are believed to offer liver protection and are used along with traditional herbs like licorice, ganoderma, gynostemna and pentaphylla in many liver cleanses. This is one reason they’re commonly used as a tonic ingredient in soups and to make sweet or savory porridges for people who are sick.
They’re thought to be one of the best ingredients for promoting liver and kidney health, according to TCM, since goji berry benefits the body’s liver and kidney meridians to restore vitality, strength and well-being. This makes them a great kidney stone natural remedy as well as a good food for cleansing the blood.
7. Keep Your Energy and Mood Up
According to a study from the Journal of Alternative and Complimentary Medicine, drinking goji berry juice regularly can help increase energy levels, moods and improve digestive health, too. Participants who drank goji juice for two weeks had improvements in terms of their feelings of “general well-being,” increased energy levels and better gastrointestinal function. (09) Try having some gojis as a pre-workout snack to get you going and keep your stamina up.
8. Boost Fertility
Traditionally, the Chinese believe that goji berry nutrition benefits the reproductive system and offers increased fertility. Goji berries are believed to increase sperm count and the vitality of sperm. Evidence shows additional goji berry benefits include treating female infertility in patients with premature ovarian failure and the inability to ovulate normally.
Gojis are mainly used in TCM for treating “yin deficiency,” which is believed to be the “female” aspect of the personality and body. Knowing that goji berry benefits include the ability to increase mood, reduce stress and fight inflammation, TCM practitioners prescribe a dose of six to 15 grams daily for balancing yin and restoring hormonal health. (10)
Results from a study done by the College of Public Health at Wuhan University in China showed gojis protect against testicular tissue damage induced by heat exposure, raise antioxidant activity of superoxide dismutase in the reproductive system, raise sexual hormone levels and protect against DNA oxidative damage to testicular cells. These findings support the folk reputation that gojis are effective for fighting infertility. (11)
History of Goji Berries
Goji berries are native to Asia, particularly China where they’re grown in both the northern and southern regions. Two primary types of goji berry plants are grown today: L. chinense is grown in the south of China and L. barbarum is grown in the north.
Gojis are known in pharmacological studies and referenced as “Lycii fructus,” but around the world they go by many names, such as wolfberries or Tibetan goji. Since the early 21st century, interest about goji berries in the U.S. has taken off as their nutrient value has become more known, but in TCM, the whole fruit and its extracts have had numerous implied health effects and uses for centuries. Cultivated in China for more than 2000 years, goji berries have earned the nickname “red diamonds.”
Besides the berry fruit, other parts of the wolfberry plant — including the flower, leaf, seed and root bark — are also praised for their benefits in China. From a TCM point of view, the nature of wolfberry is said to be “calm,” and its flavor is “sweet.”
According to TCM theory and practice, goji berry benefits include acting positively on both the “liver channel” and the “kidney channel” by nourishing and detoxifying the liver and kidney. This is said to improve eye function, fertility, energy and peace of mind. TCM practitioners use components of goji berry nutrition to treat various diseases, but the fruit is also a popular food for Chinese people in their daily lives.
Commercial volumes of goji berries are grown in the Chinese regions of Inner Mongolia, Qinghai, Gansu, Shaanxi, Shanxi and Hebei. When the berries are ripe, they’re picked carefully or shaken from the vine into trays so they can be preserved. This is done either by drying them in full sun on open trays or through mechanical dehydration over a two-day period. The most common way to find goji berries in the U.S. is in dried or powder form because the berries are very delicate, don’t ship well and have a short shelf life.
In China, gojis are celebrated each August with an annual festival coinciding with the berry harvest. They’re praised for helping with land irrigation and are planted to control erosion and reclaim irrigable soils from desertification.
As a food, they’re traditionally cooked before consumption in China and used in recipes like rice congee, almond jelly and Chinese tonic soups, or in combination with chicken or pork, vegetables, and other beneficial plant foods like wild yams or licorice root. The berries are also boiled as an herbal tea and made into various juices or wines (similar to how grapes are used).
How to Buy and Use Goji Berries
Considered both a fruit and an herb, goji berries are most easily found in health food stores sold in bulk or Asian and European gourmet markets. To get the freshest, high-quality berries, look for them in either dried packages or sold by weight at specialty bulk food stores, where you might be able to get them at a better price. Many packaged, high-quality trail mixes or “superfood” dried mixes also include goji berries, so look for them on ingredient labels.
Other ways to find products containing goji berries include:
- Berry pieces in granola bars
- Added to some organic yogurt products
- In juice concentrate
- Sold as a whole fruit purée
- Made into a “pulp” powders
- Whole or ground goji berry seeds (which are high in fiber)
One of the reasons some people hesitate to eat more of them is because goji berries tend to be expensive. Although they can be a bit pricey, especially compared to raisins or other dried fruits, they’re worth it considering their long list of proven goji berry benefits. A typical bag of dried berries can costs about $15 to $20 at most natural food stores, although you might be able to find them at lower rates online. Like all “superfoods,” the price depends on if they’re organic, pure and naturally sourced.
Once you find some, what can you do with them? There are loads of ways to easily add more goji berries to your favorite meals. You can eat them raw or soak them in hot water so they plump up a bit. A few popular ways to enjoy them are adding some to trail mixes, blending them into smoothies, topping oatmeal or yogurt with a few tablespoons, or tossing some on a salad.
If you like to cook and bake, keep in mind that dried gojis can be added to baked goods, cooked into sweet sauces, or used as a garnish for roasted veggies or many desserts.
Recipes Using Goji Berries
Goji berries have a naturally sweet but slightly tart taste, very similar to cranberries. Some people also feel they have a slight “herb-like” aftertaste, which makes them especially good for savory recipes as well as sweet.
Here are some easy ways to add more goji berries to your meals:
Total time: 15 minutes
- 10 large shredded carrots
- 1 cup dried goji berries
- 4 green apples, chopped
- 1 cup pecans
- 3 tablespoons dijon mustard
- 1/4 cup fresh squeezed lime juice
- 1/4 cup maple syrup
- 1 teaspoon lemon pepper
- 1 teaspoon sea salt
Mix all ingredients together. Serve chilled.
Also add some goji berries (either in powder form or dried) to these healthy breakfast and snack recipes:
Are There Any Risks of Eating Goji Berries?
Like all dried fruit, goji berries do contain sugar in a small quantity, so portion control is important — and they’re not necessarily good choices for people with blood sugar imbalances. Like all dried fruit, it can be easy to overdo it!
People who use blood thinners or takes diabetic medications can possibly have a negative reaction eating a lot of goji berries. As far as allergies, gojis are not a common allergen and are suitable for children, too, but if you have a known allergy to other berries, you might want to use caution and clear them with your doctor first.
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