Goji berries, also known as wolfberries are sweet and slightly sour in taste. There are mostly seen in the dried form like a raisin.
Best known for their antioxidant and anti-aging properties, these berries serve a lot of health benefits.
The Nutritional Content Of Goji Berries
Goji berries are a good source of vitamins and minerals which include vitamin, fiber, iron, vitamin A, zinc, and antioxidants.
They contain all the essential amino acids. Also, one ounce of goji berries contains 10 percent of the daily value of protein, which is higher than any fruit.
These are the superfoods that contain compounds phytochemicals produced by plants which include polysaccharides, beta-carotene, and zeaxanthin.
Health Benefits Of Goji Berries
Protects the Eyes
Goji berries protect the eyes from age-related eye disease.
The high level of antioxidants present in goji berries especially zeaxanthin help with vision. They can also help stop the eye damage from ultraviolet light, free radicals, and oxidative stress.
A study showed a few elderly who drank goji berry juice for 90 days had an increased level of antioxidants. It also protected the eyes from hypopigmentation, yellow deposits, and drusen.(1)
Antioxidants are known for their immune-boosting properties and goji berries contain healthy antioxidants that solve the purpose.
Goji berries consist of large amounts of vitamin A and vitamin C which are vital for building the immune system. This can keep the body protected from illnesses especially the common cold.
Aids Weight Loss
A small serving of goji berry is rich in nutrients and gives healthy energy.
It has high-fiber content and its rich and sweet taste helps you stay in the track of healthy eating. They can be had at the snack time to avoid overindulgence at the mealtime.
Goji berries can be added to the salad or yogurt just like the raisins. It can actually be a substitute for the other dry fruits as they are low-calorie and a low sugar option. One ounce of goji berries contains 100 calories.(2)
Keeps the Skin Healthy
Goji berries contain beta-carotene, an essential plant phytochemicals. Beta carotene has the ability to promote healthy skin.
It is used in various skin creams to:
- Improve skin health
- Manage the impact of aging
- Reduce skin irritation
- Control the effects of the sun
A study done on mice found that those who drank 5 percent of goji berry juice have enough antioxidants to protect them against UV light damage and other skin disorders.(3)
Controls Blood Sugar
Those suffering from blood sugar and having a sweet tooth, goji berry can be your new favorite. It naturally has a sweet taste and the following properties:
- Potential of lowering blood sugar
- Can alleviate insulin resistance
- Can help improve sugar tolerance
- Recover and improve the cells that help produce insulin
Still, it is important to consult a doctor before adding goji berry to the diet especially for those taking medications to manage the blood sugar.
Also, those eating it frequently need to monitor their glucose levels regularly.
Goji berries are known for long to improve sexual fertility. A study done on rats showed that goji berries:(4)
- Increased sperm quantity and motility
- It shorted the erection and improved ejaculation response
- Improved sexual ability
- Improved recovery of testosterone levels
Improves Depression, Anxiety, And Sleep
Goji berries can help improve depression and anxiety-like behavior. A study also found it to be effective in improving mood, energy and digestive health.(5) In the study, healthy adult participants were asked to consume 120 milliliters of goji berry for 14 days. The result reported enhanced athletic performance, mental activity, and a feeling of calmness.
The study also showed improvement in sleep quality.
Prevents Liver Damage
Goji berries have been used to treat liver diseases in traditional medicines.
Research done on human liver cancer cells found it to be effective against tumor growth.(7)
Goji berries like other berries are rich in nutrients and can be added to the diet for all the above health benefits.