Have you heard about the goji berry plant? These bright red berries, also known as “red diamonds” and “wolfberries,” have been used in traditional Chinese medicine for thousands of years.
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Monks in the Himalayan Mountains even ate them to help with meditation and boost immunity. So what’s so special about these little fruits? Turns out, quite a lot!
Ten Goji Berry Health Benefits
Goji berries may be small, but don’t let their size fool you. The goji berry plant is bursting with nutrients and potential health benefits. Let’s dive into the top 10 reasons you should consider adding this powerful superfruit to your diet.
1. Boosts Your Immune System
Goji berries can give your immune system a powerful boost. A study involving 60 healthy older adults showed that drinking 3.4 oz. of goji berry juice daily for 30 days improved immune function.
These berries increase the number of lymphocytes, white blood cells that protect the body from harmful bacteria and viruses. If you’re feeling under the weather, add goji berries to your meals for an immunity boost.
2. Packed with Nutrients
Goji berries are nutrient-dense, providing a variety of essential vitamins and minerals. Their nutritional value can vary depending on the type and how they’re preserved, but they are generally a rich source of nutrients.
3. Rich in Antioxidants
The goji berry plant is high in antioxidants, which help fight inflammation and oxidative stress. Their Oxygen Radical Absorbance Capacity (ORAC) score is around 3,290, which is higher than that of bananas and apples but slightly lower than blackberries and raspberries. Regularly consuming goji berries can significantly boost your body’s antioxidant levels.
4. Anti-Cancer Properties
The high antioxidant content in the goji berry plant may help fight cancer. The berries have shown anti-tumor activities against various types of skin cancer cells and can inhibit the growth of cancerous tumors.
In one study, 79 people with advanced cancer experienced a 25% higher rate of cancer regression when given immunotherapy plus goji extract compared to those who received immunotherapy alone.
5. Stabilizes Blood Sugar
Goji berries can help regulate blood sugar levels, making them a great snack for people with diabetes. Studies have shown that goji berry extract can lower blood glucose levels and increase insulin sensitivity. While these studies are still inconclusive, the results are promising.
6. Relieves Dry Eyes
In our screen-centric world, dry eyes are a common problem. Goji berries can help by enhancing tear production and repairing damaged ocular surface cells. Studies have shown that drinking goji berry juice daily can significantly improve eye health and protect against macular degeneration, a leading cause of blindness in older adults.
7. Aids in Weight Loss
Goji berries are high in fiber, which helps control blood sugar and keeps you feeling full longer. A study found that consuming 14 grams of goji berries daily can support healthy metabolism and weight loss. They also have a low glycemic index, meaning they release sugar slowly into the bloodstream, helping to curb hunger and prevent overeating.
8. Enhances Athletic Performance
Goji berries can improve energy levels, athletic performance and overall well-being. A study found that participants who consumed goji berry juice for 14 days reported increased energy, better sleep quality and improved mental focus. Goji berries might be the answer when you need a natural energy boost.
9. Promotes Skin Health
Goji berries are rich in beta-carotene, which supports healthy skin and can even act as a natural skin cancer treatment. The antioxidants in goji berries help protect the skin from free radical damage, offering additional photoprotection.
10. Great Source of Vitamin C
Goji berries are packed with vitamin C, an essential antioxidant for immune health, eyesight and heart health. If you’re looking to mix up your vitamin C sources beyond oranges and strawberries, goji berries are a fantastic option. They contain up to 500 times more vitamin C by weight compared to oranges!
How to Enjoy Goji Berries
Generally, goji berries are safe to eat. However, consuming them in large quantities can cause stomach aches or allergic reactions. It’s important to consult your doctor before adding goji berries to your diet, especially if you are allergic to other berries. Additionally, monitor your sugar intake, particularly when consuming dried goji berries.
To get the most out of goji berries, try these simple methods:
- Brew as a tea: Add 1 teaspoon of goji berry powder to two-thirds cup of hot water for a nutritious morning drink.
- Add to meals: Use dried goji berries in baked goods, sweet sauces or as a garnish for roasted vegetables.
You can find goji berries in health food stores or supermarkets. Look for them in dried packages or sold by weight at specialty bulk food stores. They are also available from online stores that sell high-quality Ningxia and black goji berries.
Underrated Superfruit
Pretty impressive right? The best part is goji berries are easy to add to your diet. Eat them fresh, cook with them, make tea or take supplements. Enjoy goji berries in various forms, and reap their many health rewards! Remember, while goji berries are amazing, they’re not a magic cure-all. A balanced diet and healthy lifestyle are still key.
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