Goji Berry Benefits: the Antioxidant & Anti-Inflammatory Superfruit

The goji berry plant, or  “wolfberry fruit” as it’s known in China, is a great source of immune-supporting polysaccharides and antioxidants prized for over 2,000 years in Traditional Chinese Medicine.

What does the research tell us are the benefits of goji berries? Low in calories, fat-free, a good source of fiber and a high-antioxidant food, goji berry benefits include the ability to help fight free radicals that lead to 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 to a 2008 study published by the Journal of Alternative and Complementary Medicine, eating goji berries can lead to improved energy levels, sleep levels, athletic performance, focus, calmness and stress relief.

What are goji berries?

Goji berries, which have the scientific name Lycium barbarum, 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.

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The goji berry is usually dried and has a bright orange–red color with a sweet and tangy flavor.

Goji berry plants 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, while L. barbarum is grown in the north.

The medicinal use of goji berries in Traditional Chinese Medicine (TCM) dates back to at least 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.

Besides the goji berry fruit, other parts of the goji plant too — including the flower, leaf, seed and root bark — have long been praised for their benefits.

Nutrition facts

As a surprisingly 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.

Nutrition facts for goji berries can vary widely depending on the exact type of berry, how fresh they are and how they’re preserved.

Different sources claim that goji berry benefits include varying degrees of nutrients. Below is a range of the vitamins, minerals and other phytochemicals present in goji berries.

Here are goji berry nutrition facts for 28 grams of dried goji berries (five tablespoons), according to the U.S. Department of Agriculture:

• Calories: 98
• Total Carbohydrate: 21.6 g
• Fiber: 3.6 g
• Sugar: 12.8 g
• Total Fat: 0.1 g
• Saturated Fat: 0 g
• Polyunsaturated Fat: 0 g
• Monounsaturated Fat: 0 g
• Trans Fat: 0 g
• Protein: 4 g
• Cholesterol: mg
• Sodium: 83.4 mg (4% DV*)
• Vitamin A: 7500 IU (250% DV)
• Vitamin C: 13.6 mg (15% DV)
• Iron: 1.9 mg (11% DV)
• Calcium: 53.2 mg (4% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Goji berries also contain:

• 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

Benefits

1. Provide high levels of antioxidants and nutrients

Like most other superfoods, goji berries are an excellent source of antioxidants (particularly vitamin C and A) that help boost the immune system and protect the body from high levels of oxidative stress and inflammation, since they fight free radical damage.

One of the surprising goji berry benefits you might not know about is that each serving has about four grams of protein 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, which makes them a great source to help stave off iron deficiency.

2. Improve immune function and fight disease

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 for building immunity and preventing common illnesses like a cold, plus more serious chronic diseases like cancer or neurodegenerative decline.

Of the many antioxidants present in goji berries, carotenoids like zeaxanthin and precursors to vitamin C are the most extensively researched. High levels of these compounds give goji berries a reputation for battling cancerous cells, fighting tumor growth, decreasing inflammatory cytokine levels and detoxifying the body of harmful toxins.

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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.

Gojis are also 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.

A three-month 2012 study that involved 150 older adults demonstrated that goji berry supplements boosted immune function in response to a flu vaccine.

3. 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. Their high levels of antioxidants (especially zeaxanthin) may 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 increased plasma zeaxanthin and antioxidant levels significantly, which protect eyes from hypopigmentation and accumulation of oxidative stress compounds that can damage the macula.

Another study that involved people with early macular degeneration demonstrated that daily goji berry supplements helped improve the density of macular pigment, which may help guard against macular degeneration progressing.

Other studies show that the goji berry benefits eye health by protecting the retina from ganglion cells, meaning gojis’ antioxidants act as a natural treatment for glaucoma.

4. Help stabilize blood sugar

Goji berries 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, 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 are 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.

5. Support the liver

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.

6. 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 and 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. Try having some gojis as a pre-workout snack.

Risks and side effects

While most people can tolerate goji berries well, possible side effects can include a stomachache or allergic reaction, especially if you eat them in high quantities.

Like all dried fruit, goji berries do contain sugar, so portion control is important. Eating lots of dried fruit is not necessarily a good choice for people with blood sugar imbalances.

Can goji berries make you sick? People who use blood thinners or take diabetic medications can possibly have negative reactions eating a lot of goji berries.

Are goji berries bad for you if you’re allergic to other berries? In regard to 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.

If you notice symptoms like tingling in your mouth, a skin rash, itchiness or other signs of allergies, then you’ll probably need to avoid eating goji berries.

Frequently asked questions

Where can you find goji berries?

Considered both a fruit and an herb, goji berries are most easily found in health food stores or sold in bulk in 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 “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. Like all “superfoods,” the price depends on if they’re organic, pure and naturally sourced.

What does a goji berry taste like?

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.

Gojis look similar to raisins since they’re normally dried, but they have a brighter pink color and a special sweet/tart “bite” to them.

What are the best ways to use goji berries?

There are many ways to easily add more goji berries to your favorite meals. Traditionally, goji berries were 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 to make herbal goji berry tea and goji berry juice or wines (similar to how grapes are used).

• You can eat raw goji berries 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.

Conclusion

• Goji berries (Lycium barbarum) are the fruit of the boxthorn plant that is native to China and other parts of Asia.
• Usually eaten raw, dried, or in liquid or powder form, versatile goji berries contain a wide range of phytonutrients, vitamins and trace minerals. They are a good source of vitamin A, vitamin C, iron and amino acids.
• Benefits include boosting eye health, immune function and liver health.
• A few popular ways to enjoy goji berries are adding some to trail mixes, blending them into smoothies, topping oatmeal or yogurt with a few tablespoons, or tossing some on a salad.