A Few Words About Goji Berries
Goji berries are another valuable treasure in our diet.
They are the fruit of two related plants, Lycium chinense and Lycium barbarum, which belong to the Solanaceae family.
Although you may not be familiar with the term Solanaceae plants, this category includes several familiar foods such as potatoes, tomatoes, eggplants, peppers, etc. (1)
With roots from Asia, goji berries have a slightly orange-red color, with a characteristic sweet-slightly sour taste. After being harvested in late summer-early autumn, they are dried and usually consumed as a dried fruit.
For centuries, goji berries have been used in Chinese Medicine as a tool for treating several diseases related to the eyes, liver, kidneys, etc.
In recent years, their consumption has increased in other parts of the world, outside of Asia. In fact, they have been characterized as a “superfood” in some European countries and South American countries, due to their positive effects on our health.
Because of this, several dietary supplements available in the market today include goji berries in their ingredients.
Nutritional Value
Goji berries are a very good source of energy. (2) One serving (5 tablespoons) provides 98 calories, which come mainly from carbohydrates.
As with other dried fruits, goji berries are a rich source of natural sugars, as out of the total 21.6 grams of carbohydrates, 12.8 grams are simple sugars.
Additionally, they contain a significant amount of dietary fiber and protein, as just one serving provides about 13% and 8% of the daily fiber and protein we need.
They are an excellent source of vitamin A, as one serving will exceed the daily requirement for this vitamin. Finally, they are a good source of vitamin C, calcium, iron, and flavonoids, substances with strong antioxidant action.
Nutrition Label
- Calories 97,7 kcal 4,9%
- Fat 0,1g 0,1%
- Saturated Fat 0g 0%
- Carbohydrates 21,6g 7,9%
- Dietary Fiber 13g 13%
- Sugars 12,8g 14,2%
- Protein 4g 8%
- Sodium 83,4g 3,6%
Nutrition Table
| Nutritional value | per 100 g 1 | per serving: 2 tablespoons (28 g)1 |
SOP from portion2 |
| Energy and Basic Components | |||
| Calories (kcal) | 349.0 | 97.7 | 4.9 % |
| Fat (g) | 0.39 | 0.1 | 0.1 % |
| Saturated fat (g) | 0.0 | 0.0 | 0.0 % |
| Carbohydrates (g) | 77.1 | 21.6 | 7.9 % |
| Dietary fiber (g) | 13.0 | 3.6 | 13.0 % |
| Sugars (g) | 45.7 | 12.8 | 14.2 % |
| Protein (g) | 14.3 | 4.0 | 8.0 % |
| Sodium (mg) | 298.0 | 83.4 | 3.6 % |
| Vitamins and Trace Elements | |||
| Vitamin A (μg RAE) | 8040 | 2251.2 | 250.1 % |
| Calcium (mg) | 48.4 | 13.6 | 15.1 % |
| Iron (mg) | 190.0 | 53.2 | 4.1 % |
| Calcium (mg) | 6.8 | 1.9 | 10.6 % |
| Additional Ingredients3 | |||
| Flavonols | |||
| Quercetin (mg) | 13.6 | 3.8 | – |
| Kaempferol (mg) | 6.2 | 1.7 | – |
| Myricetin (mg) | 11.4 | 3.2 | – |
1 Values are based on the nutritional database of the US Department of Agriculture (USDA).(2)
2 The Recommended Daily Allowance (% RDA) shows you how much each nutrient in a portion of food contributes to your total daily intake. The calculation is based on the US Food and Drug Administration (FDA) Daily Values, based on 2000 kcal per day for an average healthy adult. Depending on the energy needs of the individual, the % HRS may be lower or higher. In general, if the %SWP for a particular nutrient is less than or equal to 5%, the food is considered to be low in that nutrient. Similarly, if the % MRL for a particular nutrient is greater than or equal to 20 %, the food is considered to be high in that nutrient.
3 Ingredients presented in addition to the essential nutrients as being of specific interest for the food.
Health Benefits
In recent years, the popularity of goji berries has increased in Greece, and many have characterized this plant as a superfood.
This term refers to foods that are rich in nutrients and are considered particularly beneficial for our health and well-being.
Their consumption has been associated with several health benefits.
Of course, it should be emphasized that most studies have been conducted on experimental animals or in small-scale clinical trials, so any health benefits, if they exist, should be examined in large and well-designed clinical studies. (3)
Some of the benefits of consuming goji berries are listed below.
Good eye health.
Although there is insufficient data, consumption of goji berries may have a protective effect on eye health. Their rich content of carotenoids seems to contribute to reducing the risk of age-related macular degeneration or preventing further progression of the disease.(4)
Macular degeneration is a condition that alters the macula partially or completely. This very common condition can gradually lead to the loss of central vision.
Carotenoids are substances found in the macula of the eye, improving visual acuity and protecting the retina from oxidative damage caused by ultraviolet radiation.
Management of diabetes mellitus.
In the literature, there are some studies showing encouraging results for the hypoglycemic effect of goji berries, which have a low glycemic index. Specifically, consumption of goji berries may help improve glycemic control, contributing to the reduction of fasting glucose levels. (5)
In any case, further studies are required to prove the above claims regarding diabetes.
Immune system health.
Goji berries have been used for centuries in traditional Chinese medicine as a tool to boost the body’s defenses. A clinical study in elderly individuals showed that consuming goji berry juice for 30 days managed to both increase immune system cells and improve the subjective feeling of well-being. (6)
Goji Berries in Our Diet
We can incorporate goji berries into our diet in many ways, either consuming them plain as a snack or adding them as an ingredient in sweet and savory recipes. Goji berries are usually consumed in their dried form.
Here are some indicative ways in which goji berries can become part of your diet:
- As a snack. Goji berries can be combined with nuts (walnuts, almonds, etc.) to make a very good and balanced choice for an intermediate meal.
- As an ingredient in sweet recipes.
- Added to yogurt or smoothies.
- Added to baked goods such as cakes, bread, cookies, etc.
- Added to salads.
Points of Caution in Consuming Goji Berries
The consumption of goji berries is generally considered safe. However, some points we should emphasize are:
- Although they provide us with several nutrients, their excessive consumption should be moderated by individuals on a weight loss program as they are a calorie-dense food. This practically means that it will provide you with a lot of calories in a small quantity.
- Like other dried fruits, goji berries have a high content of simple sugars. So, although these sugars are natural, people with diabetes need to be cautious about their increased consumption as it may affect their glycemic control.
- They may interact with various medications such as anticoagulants, specifically warfarin, as the components of goji berries affect the metabolism of this drug. Also, caution is needed when consumed in combination with antidiabetic or antihypertensive treatments. If you are taking medication, consult your treating physician before incorporating goji berries into your diet.
Bibliography
- Ma F, Zhang H, TehV S, Wang C, Zhang Y, Hayford F, Wang L, Ma T. Goji Berries as a Potential Natural Antioxidant Medicine: An Insight into Their Molecular Mechanisms of Action. Oxid Med Cell Longev. 2019. doi: 10.1155/2019/2437397
- USDA. Goji berries, dried. Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/173032/nutrients. (Accessed at December 2022).
- Vidović Β, Milinčić D, Marčetić Μ, Djuriš J, Ilić T, Kostić A, Pešić M. Health Benefits and Applications of Goji Berries in Functional Food Products Development: A Review. Antioxidants (Basel). 2022, 11(2): 248. doi: 10.3390/antiox11020248.
- Li S , Liu N, Lin L, Sun S, Li J,2 Li P. Macular pigment and serum zeaxanthin levels with Goji berry supplement in early age-related macular degeneration. Int J Ophthalmol. 2018, 11(6): 970–975. doi: 10.18240/ijo.2018.06.12.
- Guo X, Li Z, Cai C, Li D. The effects of Lycium barbarum L. (L. barbarum) on cardiometabolic risk factors: a meta-analysis of randomized controlled trials. Food Funct. 2017, 8(5):1741-1748. doi: 10.1039/c7fo00183e.
- Amagase Η, Sun Β, Nance D. Immunomodulatory effects of a standardized Lycium barbarum fruit juice in Chinese older healthy human subjects. J Med Food. 2009, 12(5):1159-65. doi: 10.1089/jmf.2008.0300.
