What is Goji berry?
Goji berry (Lycium barbarum) is an ancient fruit popular in traditional Chinese medicine.The Goji berry plant sprouts a red berry on an evergreen shrub native to China, Mongolia, and the Tibetan Himalayas.
If you have ever wondered whether goji berries actually live up to their superfood reputation, you will be impressed to find out that 30gms of raw goji berries contains 250% of the daily requirement for vitamin C. With lots of fiber, and phytochemicals, goji berry vitamins are a nutritious way to flavor your palate.
Goji Berries Nutrition Facts
The following nutrition information is provided by the USDA for 3 tablespoons (17g) of dried goji berries.
Calories: 59
Fat: 0.1g
Sodium: 50mg
Carbohydrates: 13g
Fiber: 2.2g
Sugars: 7.7g
Protein: 2.4g
Goji Berry Health Benefits
Goji berries have long been popular in ancient Chinese medicine to support the liver, kidneys, eyes, and lungs. Their rich vitamin and antioxidant content is responsible for many of the health benefits which are now supported by modern science. Moreover, even the black goji berry health benefits are becoming increasingly popular.
Goji berry benefits for hair
Goji berries are great for hair as they aid in the absorption of iron that is essential for hair growth. Many have this question on their minds- “can you eat fresh goji berries?” You can consume the whole Goji berry fruit or even wash your hair with the juice of berries. Not only does this food heal and strengthen your scalp, but also arrests excessive hair fall. Goji berry, hair loss and hair fall just do not go together.
Slows Vision Loss
Supplementing with goji berries for a period of 90 days has been shown to increase the concentration at lutein and zeaxanthin in the retina. Lutein and zeaxanthin are important nutrients, lutein, zeaxanthin and meso-zeaxanthin in the macula block blue light from reaching the underlying structures in the retina, thereby reducing the risk of light-induced oxidative damage that could lead to age-related macular degeneration.
Goji berry improves vision in these patients, suggesting that goji berries can effectively supplement other treatments for the disease.
Prevents High Blood Sugar
LPB (Lycium barbarum polysaccharide) , the compound found in Goji berries, is goji effective in lowering blood sugar for patients with diabetes and also increases in HDL ("good cholesterol").
Lower Cancer Risk
Adequate intake of vitamin C through the regular consumption of goji berries is associated with reduced risk of several types of cancer, including lung, breast, esophageal, and stomach cancer.
Promotes Wound Healing
The body's ability to heal from injuries relies on the formation of new collagen. For this reason, the intake of vitamin C from foods like goji berries is essential as it promotes collagen production, and evens out skin tone.
For healthy skin
Antioxidants help keep our skin retain moisture and efficiently regenerate cells for a soft, youthful complexion. Packed with tons of different types of vitamins, minerals, and other nutrients, Goji Berries also help reduce acne, promote collagen production, and even out skin tone.
Goji berries and weight loss
Study found that drinking goji berry juice for 2 weeks increased metabolism and reduced waist size in overweight people.
Goji berries also contain chromium, which help maintain good muscle mass, especially when we lose weight. Consuming goji berry also increases metabolism
Goji berry essential oil
They're barrier boosting , Goji berry is also a good source of skin-beneficial fatty acids, including palmitic, oleic, and stearic, all of which help hydrate skin and enhance its barrier.
Anxiety, depression & sleep
Berries appear to have similar impacts as valproic acid, which is a mood-stabilizing medication that helps regulate emotions.I
How to consume Goji Berries
Goji berries uses are as versatile as ever. They can be eaten raw or by soaking them in hot water before munching , adding goji berries to trail mixes, smoothies or as a garnish on cereals, salads or yogurts. Basically, goji berries can be baked, cooked, steamed, and processed in any way after they are washed .
Fresh and dry goji berries do not usually cause any side effects or adverse reactions in healthy people.The easiest way to get started is to use dried goji berries the way you would use raisins.
Goji berry tea
Let dry goji berries sit in hot water for 5–10 minutes and enjoy.
Goji berry fruit smoothies
Goji berries can also be pickled for preservation. Add dehydrated goji berries to fruit smoothies or as a tart ingredient in savory dishes.
Daily requirement of Goji Berries
15 g of goji berries per day is considered beneficial to supply adequate zeaxanthin which is estimated at 3 mg/day as a dietary supplement for eye health. In treatment of gastritis consumption of 10 g Goji berries fruits is required.
The phytochemicals are a wide variety of nonnutritive chemical compounds found in plant foods, which may have health effects in the fruit, such as zeaxanthin, beta-carotene, and polysaccharides, have been proven essential in the fight and prevention of various conditions and diseases that can afflict the human body and is surely a SUPERFOOD .
