15 Health Benefits of Goji Berries For A Healthier You
By Anupama Sapkota | On 12 April 2024 07:19 AM
Goji berries are considered a gem in the realm of superfoods, as they pack nutrients, antioxidants, and phytochemicals. Among the variety of berries, goji have been a part of traditional medicine for ages, admired for their capacity to boost longevity and vitality.
Whether you add them to a smoothie, sprinkle them on cereal, or have them as a snack, these berries can be a delicious way to a healthier, more vibrant lifestyle because they're more than just a colorful addition to your plate. They bring a host of potential health benefits that may surprise you.
1. Full Of Nutrients
Goji berries offer high amounts of protein, Vitamin A, Vitamin C, riboflavin, potassium, iron, magnesium, copper, and zinc. Serving only five tablespoons or 28 grams of dried goji berries supplies:
- Calories: 98
- Carbs: 21.6 grams
- Protein: 4 grams
- Fiber: 3.6 grams
- Sugar: 21.8 grams
- Fat: 0.1 grams
- Vitamin A: 250% of the Daily Value (DV)
- Vitamin C: 15% of the DV
- Iron: 11% of the DV
Even a small serving of this fruit packs a high amount of vital nutrients and minerals. Consuming 100 grams of goji berries offers 100% of RDA for copper, 91% for selenium, 24% for potassium, 18% for zinc, and 10% for calcium.
2. Powerful Antioxidant
Goji berries deliver high levels of antioxidants, particularly beta-carotene and zeaxanthin. All berries are rich in antioxidants, and goji is more efficient than many other fruits in this regard, as these berries raise antioxidant levels. Antioxidants are compounds that aid in neutralizing harmful molecules (free radicals) and prevent cell damage.
These beneficial compounds provide you with natural protection against oxidation. It lowers the risk of developing dangerous ailments, including cancer and heart disease. It also assists in slowing down the natural aging process and maintains your skin smooth and firm.
3. Promote Eye Health
Goji berries are an incredible source of an antioxidant called zeaxanthin that safeguards retinas and lenses against damage. They are generally considered a natural remedy for age-related macular degeneration, a progressive eye illness that can direct to sight loss.
The zeaxanthin in this fruit can also protect eyes from free radicals, UV exposure, and other oxidative stress. Regular consumption of goji berry juice for 90 days has been found to improve plasma zeaxanthin concentrations. As a result, it may save the eye from hypopigmentation and other oxidative stress that injure the central area of the retina, the macula.
4. Boost Metabolism
Including goji berries in your diet could assist in your weight loss journey as it boosts metabolism. Its intake has shown useful in controlling waist circumference and thus may decrease the risks of metabolic syndrome. In addition, this fruit is rich in nutrients and low in calories.
This fruit has a low glycemic index, so consuming them can decrease cravings for high-calorie foods. Also, they are rich in fiber that boosts satiety, ultimately aiding in weight loss. Drinking its juice for two weeks promotes metabolism and reduces waist size in overweight individuals.
5. Neuroprotective Properties
Goji berries may have neuroprotective impacts against harmful compounds that lead to aging-related neurodegenerative disorders. The polysaccharide component in this fruit can also aid in guarding the brain against some damage linked with Alzheimer's disease.
These berries even assist in stimulating nerve growth to support learning and memory. Antioxidants such as carotenoids and zeaxanthin are the reason behind this, as they accumulate in the brain and can have a protective effect.
6. Good For Your Liver
Goji berries are usually used in liver cleanses along with other traditional herbs. This fruit benefits the kidneys and liver and restores the power and energy of the individual. It may assist in protecting the liver from the oxidative stress that emerges from ingesting a high-fat diet, thanks to its high antioxidant properties.
Using this berry as a dietary supplement shows the beneficial difference in liver tissue antioxidant levels. Besides this, it enhances antioxidant enzyme activity and oxygen radical scavenging capacity. Some research found goji berries have positive effects in preventing the formation of alcohol-induced fatty liver disease.
7. Protect Heart Health
Goji berries show protective effects against the leading drivers of heart disease, like cholesterol levels and blood pressure. In various studies, consumption of this fruit reduced the total cholesterol levels and triglyceride in the serum and the liver and toxic low-density lipoprotein (LDL) levels in serum.
The presence of polysaccharides in this fruit can be a reason for their anti-hypertensive properties. Traditional Chinese medicine uses this fruit to control blood pressure levels. This beneficial compound can help lower blood pressure levels, prevent heart attack and stroke, and increase longevity.
8. Promote Healthy Skin
Thanks to its antioxidant content, goji berries benefit your skin health. They are high in beta-carotene, vitamin C, and amino acids, essential antioxidants for glowing skin.
As a rich source of beta-carotene, it protects and improves the skin, supporting skin health and appearance. Its consumption may help protect against sun damage to the skin from UV radiation and other oxidative damage, perhaps due to its antioxidant effects.
Goji berries benefit the skin:
- Maintain skin elasticity: Vitamin C content is linked to collagen synthesis, which helps to keep skin elasticity and lower aging signs.
- Repair tanned skin: This fruit treats hyperpigmentation. The antioxidants present in these berries enhance complexion and make skin glow.
- Treat acne: Goji berries have anti-inflammatory effects, which assist in treating skin inflammation and aid in lowering and controlling acne breakouts.
9. Better Athletic Performance
Undoubtedly, goji berries are a small package with a big punch. It can be a healthy addition to your fitness routine, providing energy and supporting lean muscle mass. This fruit is filled with antioxidants and vitamins, which assist in boosting endurance and stamina in the body, making it popular among athletes.
Additionally, it includes 18 amino acids that can support muscle growth. Even its extract improves the production of liver glycogen and muscle, so it consequently assists athletes in staying physically active for a long time. The protein and potassium content is also another reason for improving muscle growth.
Ways goji berries increased athlete performance:
- Improve workout
- Enhance muscle growth
- Increases energy levels
- Reduces recovery time
- Delays muscle fatigue
10. Better Sleep
Consuming goji berries improves the quality of your sleep. Traditionally, this fruit has been used to treat emotional troubles, including anxiety, which can impact sleep. These berries are effective for sleep due to the high amount of magnesium and thiamine (vitamin B1). Magnesium may assist in promoting relaxation and reduce stress to enhance sleep.
These berries pack melatonin, which has shown better results than placebo in improving sleep time and total sleep. Melatonin-rich food can decrease stress and aid in better sleep. Drinking goji juice per day can help you feel more focused and calm.
11. Enhance Fertility
Goji berries are filled with antioxidants that can aid in defending the cells from oxidative stress. Infertility's common cause is oxidative stress, as it promotes radical molecules to strike and injure cells. So, this fruit is used to repair and save those broken cells from damage.
Its antioxidant effects optimize fertility and reproductive health for high conception rates. In addition, consuming this berry has other advantages for the reproductive system, including increasing sperm count, enhancing passion plus reproductive hormone function, reducing the uterine lining, and helping implantation.
12. Fight Depression
Goji berries are rich in vitamins B and C, minerals, fiber, and manganese. All these essential nutrients boost energy levels and enhance positivity. In traditional Chinese medicine, it has been used to combat depression, reduce anxiety, and improve mood.
Also, it's rich in vitamin B1 (Thiamin), which is good for depression. This vitamin eases symptoms quickly while stabilizing mood. Consuming goji berries also aids depression symptoms as they reduce stress, boost mood, and induce sleep, thus calming the nervous system and improving brain function.
13. Alleviate Pain
Goji berries have anti-inflammatory effects, which can assist in easing pain, with arthritic aches being one of them. It helps to alleviate lower back pain, as consuming them on a regular basis reduces stress on your back.
In traditional therapy, goji berries are used to provide relief from back and joint pain. The antioxidant content in this berry stimulates the immune system and defends against high levels of oxidative stress and inflammation as they combat free radical damage.
14. Blood Sugar Regulation
Goji berries possess polysaccharides, long-chain carbohydrates crucial in reducing blood sugar. This compound regulates blood sugar effectively and aids in treating type 2 diabetes. It also raises glucose responsiveness due to its hypoglycemic effects.
This fruit has a relatively low sugar content, which means it can potentially decrease blood sugar levels. In addition, it can enhance sugar tolerance and reduce insulin resistance. This quality makes these fruit snacks great for people with diabetes or those who are watching their sugar levels.
15. Immune-boosting Power
In traditional treatment, goji berries have been used for ages to ward off infections and naturally improve immunity. It packs vitamins A and C, essential nutrients to boost immunity and prevent diseases. Studies show this fruit has a wide range of immuno-modulatory functions, such as various immune cell activation.
Drinking 120 ml or 4 ounces of this fruit daily raises immune cell levels and boosts general feelings of well-being in 60 older adults in a 30-day study. In another study, these fruit supplements stimulate immune function in reaction to an influenza vaccine.