Goji Berry Benefits
Updated Mar. 28th, 2024 | Read Time: 3 Minutes | What You Will Learn:
- Top Health Benefits of Goji Berry
- Antioxidant Benefits of Goji Berry
- Eye Health Benefits of Goji Berry
- Goji Berry Supplement Varieties
- Adding Dried Goji Berries to Your Diet
- Important Information About Goji Berries
Goji berry, or wolfberry (Lycium barbarum) is a fruit that has been used in England and China for many years as an ingredient in cooked meals, wines and beer as well as in tea. The berry has a sweet tangy flavour somewhere between a cherry and a cranberry. Historically in China, goji berry was used for its ample health benefits, currently, goji is considered to be a superfruit because of its high antioxidant capabilities and its relatively high protein, trace mineral, and soluble fibre content by weight.
Top Health Benefits of Goji Berry
- Protect the Liver
- Benefit the Eyes
- Improve Sexual Function and Fertility
- Boost Immune Function
- Improve Circulation
- Promote Vitality and Longevity
Antioxidant Benefits of Goji Berry
Antioxidants can neutralize free radicals in the body, which are reactive substances that damage nutrients and body tissues. We are exposed to free radicals in air pollution, UV rays, cigarette smoke, and even as byproducts of our metabolism. Free radical damage can result in cancer, cardiovascular disease, and the visible signs of aging.
One study found that goji supplementation for 30 days results in continued, and steady elevation in blood antioxidant levels. These antioxidant effects allow goji to be used to help protect us against cancer, cardiovascular disease and the effects of aging. Goji berry, when given to animals, has been found to protect heart tissue from chemotherapy drug damage, to protect brain cells from oxidative harm, and to protect the liver from alcohol excess. One study examined daily consumption of goji extract for 14 days and found increased subjective feelings of general well-being, and improved neurologic/psychologic performance.
Eye Health Benefits of Goji Berry
Goji contains many different vitamins and nutrients such as vitamins A, C and E, and carotenoids, beta-carotene, lutein and zeaxanthin that can help improve vision and eye health. Due to its high carotenoid content (particularly zeaxanthin), goji can help protect the eye against age-related macular degeneration and glaucoma.
Goji Berry Supplement Varieties
Goji berry is available in several different forms including:
- Juice
- Powder
- Capsules
- Whole Berries, Fresh or Dried
In general, it is recommended that the liquid extract be taken between 30 and 60ml per day, with food. There is no general recommended dose for supplementation with powder or capsules as more research is required. General dosage guidelines are between 500 and 2500mg daily.
Fresh berries can be eaten directly or added to meals, although they may be hard to come by in North America. Dried berries can also be added to meals, trail mix, or eaten alone. The recommended dose for dried goji berries is between 10 and 30 grams (1/4-3/4 cups) daily.
Adding Dried Goji Berries to Your Diet
Because goji berries are so versatile, it is quite easy to incorporate them into your daily living. Their tangy sweet flavour goes well in oatmeal, trail mix, yoghurt, salads, and even just eaten alone by the handful as a healthy snack. Many people bake with goji berries and incorporate them into muffins, cookies, snack bars, breads and cakes. In general, where you once may have used raisins, you can now incorporate goji berries into your diet.
Important Information About Goji Berries
Goji berry supplementation should not be used by those on blood thinning medications or by pregnant or lactating women. Keep in mind that heating the goji berries while cooking or baking may cause a reduction in their antioxidant content.
I love goji berries! I have some dried ones that I use in my oatmeal but it is such a great idea to add it to trail mix (I am thinking of making a batch right now to have on-hand for the week!) as well as to baked goods. I had no idea that heating goji berries could reduce their antioxidant components so I will be sure to add them to cool-downed oatmeal or overnight oats instead of stirring them into the hot pot. I also had no idea the benefits it had for your eyes, and reading about the antioxidant facts is always a great thing to hear!
Hello,
Goji berries are definitely delicious and pack a nutritional punch. They're also loaded with antioxidants. They make a great addition to no-bake bars too. You can even add them to this carob chew recipe:
https://www.nationalnutrition.ca/articles/healthy-recipes/no-bake-carob-chews/