You may have heard about goji berries and their enormous health benefits. Do they justify this opinion? The history of this plant as a medicine begins in ancient China. Many people use goji berries to treat eye, liver, and kidney diseases.
Also known as wolfberries, these bright red berries have a sweet, slightly sour flavor and are often eaten dried like raisins. If you want to increase the nutritional value of your diet, read this article and decide if goji berries are right for you.
nutritional value
Goji berries are a good source of vitamins and minerals, including:
- vitamin C
- iron
- vitamin A
- zinc
- antioxidants
These berries contain 8 essential amino acids. 100g of berries provide nearly 10% of daily protein. For a plant, this is an amazing amount of protein.
Carbohydrates in goji berries are present in the form of complex carbohydrates. This means that your blood sugar will rise gradually.
Be sure to check with your doctor before adding goji berries to your diet. Some companies claim that they have fewer side effects than drugs. But goji berries can interact with any medications you take.
You should not add goji berries to your diet if:
- you have low blood sugar
- are using blood thinners such as warfarin
- you have low or high blood pressure
- you are breastfeeding or pregnant
- you are allergic to fruits
One quarter cup of goji berries equals 340% of your daily value of vitamin A. You will need to control your diet to reduce the risk of toxicity from too much vitamin A.
Useful properties of goji berries
Boost immunity and protect against the flu
A strong immune system and flu protection go hand in hand. The vitamins found in goji berries contribute to both.
Tests conducted in laboratories have shown that goji berries increase the effectiveness of flu shots in aged mice. This is important because flu vaccines do not always provide adequate protection against the virus.
Studies have shown that goji berries can prevent subsequent infections in older people who have received the flu vaccine. But keep in mind that goji berries are not a replacement for the flu vaccine. You and your family members should get a flu shot every year.
Weight loss
Goji berries are a nutritious food in extremely small quantities. Their rich, sweet taste, along with their high fiber content, can help you stick to healthy eating habits. Eat them as a light snack to prevent overeating. Add them to yogurt or salad just like raisins.
Their nutritional value, yet low calorie content and low sugar content, make them an ideal alternative to other high sugar dried fruits. 28 g of goji berries contain only 23 calories.
Antioxidants for eyes and skin
Research confirms the high levels of antioxidants in goji berries, especially zeaxanthin. It is the content of zeaxanthin that determines the bright color of goji berries and saffron.
Antioxidants protect cells from destruction when they are exposed to elements such as smoke and radiation. What's more, foods rich in antioxidants often contain high levels of fiber and minimal amounts of unhealthy fats.
The same study showed that older adults who consumed goji berries daily for 90 days as a dietary supplement experienced reduced hypopigmentation and reduced optic nerve drusen.
Maintaining blood sugar levels
If you have a sweet tooth, goji berries may be your favorite treat. Goji berries can help:
- lower blood sugar
- improve sugar tolerance
- alleviate insulin resistance
- improve the functioning and repair of cells that help produce insulin
Before adding goji berries to your diet, especially if you have low blood sugar, check with your doctor. When you start using them as a dietary supplement, you will need to check your blood sugar levels more often.
Increasing testosterone levels
Goji berries have been used for centuries in the treatment of sexual disorders. A study conducted on rats showed that goji berries significantly:
- increase sperm count and sperm motility
- improve erection
- improve sexual performance
- improve testosterone recovery
Can goji berries be considered a superfood?
Some companies market goji berries as a superfood. A recent study compared the performance of people who consumed goji berry juice daily for 14 days with those who did not include berries in their diet. People who have drunk goji berry juice have reported:
- increased energy levels
- increase in sports performance
- improving the quality of sleep
- increased ability to focus
- tranquility
- general improvement in well-being
The first group also showed significantly higher results in eliminating fatigue, stress and digestive problems.
Additional health benefits of goji berries:
- increase in life expectancy
- reduction in cardiac risks
- lowering blood pressure
- reduce arthritis pain
One well-known Chinese study also shows that goji berries can help treat cancerous tumors. Goji berries contain a chemical called beta-sitosterol. This substance helps to reduce the size of overgrown cells and can cause apoptosis, a kind of "suicide" of tumor cells.
However, according to the UK National Health Service, these studies are not enough and they are not entirely conclusive and more research is needed to confirm the benefits of goji berries.
Alternative Products
If you are looking for a nutritious food to supplement your diet, goji berries are a treasure trove. The high content of vitamins, minerals, and protein will help to improve your overall well-being. They will also be able to replace you with all those fruits and berries that you are used to eating to maintain health. Research shows that goji berries can help you feel much better and improve your health. They are especially useful for older people. But to confirm their ability to reduce arthrotic pain and act as an antitumor agent, more research is needed.
Goji berries are more expensive than other fruits. If you can't afford them, you can replace them with wheatgrass and green tea. Before introducing goji berries into your diet, be sure to consult your doctor, because. their use can provoke a sharp drop in blood sugar.
Iced goji berry tea (or hot tea)
Goji berry tea can be consumed both cold and warm. Add boiling water and then let the tea cool naturally or add ice cubes.
Ingredients:
- Water
- Goji berries - about 1 tablespoon per 2 cups of water
- Fresh honey (optional) - to taste
- Lemon (optional)
How to cook:
- Place the goji berries in a pitcher.
- Pour the berries with cold or warm water.
- Let it steep until the water turns reddish and the goji berries swell. By adding warm water, the waiting time will be shortened.
- Refrigerate your tea if you like.
- Drink, enjoy and nourish your body!
After you drink your tea, don't throw away swollen goji berries, you can eat them or add them to smoothies. You can add soaked berries to muffins or cookies for children. You can also add them to oatmeal muffins (for this you just need to add more flour to the dough so that the moisture from the berries does not make it watery).
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