Goji Berries

Nine Health Benefits

Goji berries are famous for their sweet and savory flavor, but did you know they also contain many health benefits? With these health advantages ranging from immune support to glucose regulation, it's no wonder these tiny fruits are making such a big splash in the scientific community.

What Are Goji Berries?

Goji berries, also known as Lycium barbarum or wolfberry, are small, bright red fruits native to China. These fruits became popular more than 2,000 years ago in traditional Chinese medicine and were used as medicinal herbs and food supplementation. Some people say that goji berries are the fountain of youth because of their high antioxidant content.

Over the years, people have used goji berries to support fever reduction, high blood pressure, and the regulation of insulin levels. Many researchers back these health benefit claims, while those in the scientific community continue to investigate the goji berry’s benefits.

This superfood is delicious when consumed raw, cooked, or dried in herbal teas, medicines, juices, oatmeal, and smoothies.

Can Goji Berries Be Eaten Raw?

Yes, Goji berries can be consumed raw, cooked, or dried. They have a sweet and sour, fruity taste and are delicious when consumed raw. Although another benefit of Goji berries is that they can be prepared in so many different ways; from simply snacking on the raw, cooked or dried fruit, or turning these berries into tea, wine, or juice. Goji berries boast an impressive list of vitamins, minerals, antioxidants, and fiber and contain a surprising four grams of protein per serving.

Are Dried Goji Berries Still Nutritious?

Yes, dried goji berries are very nutritious. A few of their benefits include supporting macular health (i.e., eye health), fighting aging, and helping mood.

Dried goji berries are oblong in shape and have a bright orange color. Their texture in dry form is that of dried mango, chewy yet fleshy.

Dried goji berries are perfect for a quick, nutritious snack. They can be used in hot tea and other beverages, or they can be sprinkled on top of salads. They are also ideal for mixing into baked goods and other baked recipes.

What Are Some Benefits of Goji Berries?

The goji berry superfood packs a punch with high levels of antioxidants, vitamin C, riboflavin, potassium, selenium, thiamine, and essential amino acids that support the body’s overall health. The largest group of active ingredients in the berry is polysaccharides.

Goji berries are known to help support mental health, induce calmness, and improve sleep quality.

Let’s go into more detail about nine of these excellent health benefits of goji berries:

1. Immune System Support

A healthy immune system is essential for a healthy mind and body. These tiny berries also burst with powerful antioxidants. Antioxidants are famous for their immune-boosting qualities and their ability to ward off harmful free radicals and inflammation.

Goji berries contain vitamin A, vitamin C, and polyphenols like blueberries and raspberries. These vitamins are crucial for boosting immunity and supporting wound healing.

2. Skin Support

Goji berries support healthy skin because they contain beta-carotene. Beta-carotene is a phytochemical known to promote healthy skin. It is also a skincare ingredient popular for its ability to reduce skin irritation, support anti-aging, and manage the effects of the sun.

3. Antioxidant Booster

Goji berries contain antioxidants that support many bodily functions. These functions include blood circulation, cellular growth, sustained energy levels, and healthy reproductive functioning. The goji superfood alleviates oxidative stress to prevent free radicals from damaging DNA, proteins, and lipids.

Kroma Super Porridge pairs goji berries with organic sunflower seeds, hemp seeds, Chocho plant protein, monk fruit, and Himalayan pink salt for an antioxidant-rich breakfast that energizes the body.

A person taking a spoonful of prepared Kroma Super Porridge from a bowl.

4. Eye Support

According to vision science, zeaxanthin is a carotenoid compound found in goji berries that supports eye health and protects the eyes from the sun’s UV rays and oxidative stress.

Due to their high vitamin C content, goji berries decrease the risk of developing age-related macular degeneration and cataracts.

5. Blood Sugar Support

Goji berries are high in dietary fiber, which stabilizes blood sugar levels and triglycerides.

6. Mood Support

Increased energy levels and mood balance are seen in people who consume goji berry juice.

Neurological and psychological performance and feelings of well-being increased within 14 days in subjects who consumed goji, in a study performed by the Journal for Alternative and Complementary Medicine.

While these findings are hopeful, it is vital to be aware that goji berries have side effects with various medications, including blood pressure management medicines. With moderation, goji berries are safe to consume for most people. However, they may initiate allergic reactions in people prone to food allergies and sensitivities.

7. Heart Support

Some claims support the idea that goji berries help to support cardiovascular health. The iron and calcium contained in these berries increase muscle function and promote the circulation and production of healthy blood cells.

Red blood cells nourish themselves through the antioxidants found in goji berries. One of the most common causes of heart disease is cellular damage that is onset by the degradation of fats in the cellular membrane.

Kroma OMG Cookie Butter includes goji berries, raw almond butter, and Chocho plant protein for a delicious snack packed with healthy fats, antioxidants, and plant protein that can support a healthy cardiovascular system.

A woman eating from a jar of Kroma OMG Cookie Butter with a spoon.

8. Reproductive Support

Goji berries are full of antioxidants that boost your energy, thus increasing your sex drive. Studies indicate that consuming goji berries may support follicle growth and sperm count in males and benefit females' ovaries and egg quality. This superfood reduces fatigue and improves reproductive hormone functioning as well.

9. Energy Booster

Goji berries reduce fatigue due to their high vitamin and mineral content. These vitamins speed up the metabolism, so the body uses them as energy instead of storing food for fat. Plus these berries contain high levels of iron, which oxygenates the blood, organs, muscles, and tissues in the body.

How Much Is One Serving of Goji Berries?

Goji berries are a flavorful superfood enjoyed in a variety of ways. Whether enjoyed raw or dried, these berries carry many nutrients. To enjoy some of these Goji berry benefits, you can add these little berries to some of your foods. The recommended daily serving size for goji berries is five tablespoons, equivalent to one ounce.

Can I Eat Goji Berries Every Day?

It may be safe to consume goji berries daily if you are not prone to food allergies or sensitivities. Goji berries are known to affect those with these allergies. If you take medications, make sure they do not interact with the goji berry. Ask your doctor if you have any questions or concerns.

Should Goji Berries Be Eaten Alone?

Goji berries have a sweet and sour flavor, making them a flavorful snack when eaten alone or paired with other foods, and they can be eaten raw, dried, or cooked. This superfood’s tiny size makes them the perfect snack for on the go. Goji berries are also delicious when incorporated into teas, cereal, trail mix, yogurt, and baked goods.

5 Easy Ways to Include Goji Berries in Your Diet

With their naturally sweet and tangy flavor, it is easy to enjoy the health benefits of Goji berries by simply adding this fruit to some of your daily foods.

Add Goji berries to your favorite smoothie or yogurt bowl (it's even easier to get these benefits and more with our Blueberry Acai Plant Protein Smoothie!).
Sprinkle them over your oatmeal or granola for a tasty and nutritious breakfast, or try our delicious Super Porridge with Goji berries pre-mixed in for a great morning boost.
Snack on dried goji berries as a healthy alternative to sugary treats.
Brew dried goji berries in hot water for a nutritious tea.
Toss goji berries into your salad for a burst of flavor and added nutrients.

The Bottom Line About Goji Berries

Goji berries (wolfberry) are a superfood that contains many nutrients. The nutritious benefits of goji berries include high levels of antioxidants, iron, vitamin C, potassium, and zinc to boost your health. Adding goji berries or goji berry extracts as part of your daily balanced diet is a delicious way to incorporate additional vitamins and minerals into your healthy lifestyle.

At Kroma Wellness, we created a 5-Day Reset to help you transform your diet and develop healthy habits for long-term well-being. It incorporates goji-rich superfood meals and beverages like our OMG Cookie Butter, Super Porridge, and Blueberry Acai Plant Protein Smoothie, as well as our Beauty Matcha and Spicy Passion Lattes. Transform yourself from the inside out with this convenient, easy-to-follow program designed to work for you.

Sources

(PDF) Lycium barbarum L. (goji berry) fruits | Research Gate

Biomolecular and Clinical Aspects of Chinese Wolfberry - Herbal Medicine | NCBI Bookshelf

Goji Berries as a Potential Natural Antioxidant Medicine: An Insight into Their Molecular Mechanisms of Action | Hindawi

Mice drinking goji berry juice (Lycium barbarum) | PubMed

Goji Berries & Retina | PubMed

The Health Benefits of Goji Berries | Sutter Health

A randomized, double-blind, placebo-controlled,.. |PubMed

An evidence-based update on the pharmacological activities and possible molecular targets of Lycium barbarum polysaccharides | NCBI

Goji berries, dried nutrition facts, and analysis | Nutrition Serving

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