You simply need to know more about this amazing superfood! Uncover the top 15 benefits of goji berries for skin, eyes, weight loss & more!
What are Goji Berries?
Scientific name: Lycium barbarum
Goji berries are gorgeous tiny red berries that have been used in traditional Chinese medicine for their powerful health and beauty benefits.
They are native to Asia where they have been used to treat various ailments as well as promote wellness and even longevity! In ancient Chinese texts, goji berries were said to lengthen life span because they are very nutritious and promote good health overall.
Some of the benefits of goji berries that are talked about in those ancient texts include promoting healthy skin, strengthening vision, calming the soul and regulating blood pressure, among others.
Below, let’s check out the nutrient profile of goji berries before we delve into their amazing benefits!
Nutrient Profile of Goji Berries
Goji berries are packed with antioxidants, vitamins and minerals. Just 5 tablespoons (28 grams) of goji berries contain:
- Vitamin A – 501% of the Daily Value (DV)
- Vitamin C – 15% of the Daily Value, 5 times greater than that of an orange
- B complex vitamins – including B1, B2, B3, B5, B6, B8 and B12
- Iron – 11% of the Daily Value
- Calcium – 4% of the Daily Value
- 18 amino acids – 8 called essential including letryptophane and isoleucine
- 21 minerals and trace elements such as Zinc, Iron, Copper, Selenium and Phosphorous
- Fiber – 13% of the Daily Value
Where to Get High Quality Goji Berries
15 Benefits of Goji Berries for Skin, Eyes & More
1. High Anti-Oxidant Content
One of the reasons goji berries are referred to as superfoods is because of their high antioxidant content.
Antioxidants fight oxidative stress which is caused by free radicals that steal oxygen molecules from healthy cells in the body, making them unstable and lifeless.
This 2019 study shows that eating goji berries offers health protective benefits such as preventing free radicals from damaging DNA, lipids, and proteins in the body.
2. Boosts Immunity
In ancient Asia, goji berries have long been used in traditional medicine to fight disease and promote good health and wellness.
Because of its high antioxidant and nutrient profile, goji berries naturally enhance immunity.
In this 2009 study, daily consumption of 4 ounces of goji berry juice significantly increased several immunological responses and lymphocytes, a type of white blood cell found in the immune system.
Another study conducted in 2012 showed that goji berry supplements improved immune function in 150 elderly participants, in response to an influenza vaccine.
3. Supports Eye Health
One of the best benefits of goji berries is that it protects and supports eye health.
Adding goji berries to your diet may improve eye health and protect against eye problems such as macular degeneration that can lead to vision loss.
That’s because goji berries are rich in an antioxidant, zeaxanthin, which helps protect the eye lens and retina against damage.
This 2011 study suggests that daily dietary supplementation with goji berry for 90 days increased plasma zeaxanthin and antioxidant levels, prevented hypopigmentation of the macula (found at the centre of the retina) and softened drusen (fatty protein) accumulation in the macula of elderly subjects.
4. Prevents Cancer
Goji berries also help prevent and reduce tumor growth which is beneficial for fighting cancer.
This 2011 study suggests that goji berry fruit extracts might be beneficial for treating triple-negative breast cancer. It found that goji berry extract suppresses cell proliferation of breast cancer cells by inhibiting EGFR/ERK signalling.
Goji berries may also protect against skin cancer. According to this 2010 study, goji berry juice offers significant protection against UV radiation induced inflammatory sunburn, immune suppression and oxidative stress, all of which are factors recognised as prerequisite contributors to the creation of cancer.
5. Promotes Beautiful Skin
Another health benefit of goji berries is it promotes healthy glowing and beautiful skin.
That’s because of their rich beta carotene content, which gives them their beautiful bright red color. Beta carotene is an essential plant phytochemical that is known to improve skin health, reduce skin irritation, prevent UV damage, fight premature aging and promoting glowing skin.
Goji berries have excellent antioxidant potential, fights inflammation, protects against skin cancer and can be used in the treatment of skin disorders associated with ageing.
This study shows the various dermatological uses and effects of goji berries on skin, including protecting against UV rays, sun damage and effective wound healing.
6. Regulates Blood Sugar
Another great benefit of goji berries is that it may be helpful in controlling the release of sugar into the blood stream.
This 2015 study showed that goji berries balance insulin and glucose levels in the blood.
The results of the study indicated a remarkable protective effect of LBP in patients with type 2 diabetes. Serum glucose was found to be significantly decreased.
Goji berry also increased HDL(good cholesterol) levels in patients with type 2 diabetes.
The study concluded Lycium barbarum (gojiberry) polysaccharides to be a good potential treatment aided-agent for type 2 diabetes.
7. Fights Depression & Anxiety
Did you know that goji berries are good for improving depression and anxiety?
This study indicates that the supplementation of Lycium barbarum polysaccharide extracted from goji berries reduces subthreshold depression in teenagers.
The study findings show that goji berry supplementation reduced depressive symptoms, especially cognitive impairment, retardation, anxiety, sleep disturbances and hopelessness.
8. Improves Sleep
Surprise! Goji berries contain melatonin, which may help improve your sleep.
In a preliminary 2-week study conducted in 2008, participants were given 2 ounces of goji berry or a placebo beverage to drink.
In the goji berry group, more than 80% of participants reported improved sleep quality. About 70% found it easier to wake up in the morning and 50% reported feeling less fatigued. Meanwhile, participants in the placebo group did not get any of these benefits.
The results of the study showed that daily consumption of goji berry juice for 14 days increases subjective feelings of general well-being, improves neurologic/psychologic performance and gastrointestinal functions.
9. Prevents Liver Damage
Goji berries are a liver-friendly food.
In traditional Chinese medicine, these nutritional berries have been used to treat liver disease.
According to this 2014 study, goji berries are supportive for liver health and they help prevent the progression of alcohol-induced fatty liver disease.
The study also conducted research on the effect of lycium barbarum (goji berry) polysaccharide on human liver cancer cells and it found that goji berry can inhibit tumor growth.
10. Aids Weight Loss
Goji berries are a great superfood for weight loss!
They are not only rich in fiber that keeps you full and prevents you from reaching for snacks but they have also been shown to reduce abdominal fat.
This 2017 study shows that goji berry reduces abdominal fat and improves lipid profile and antioxidant status in patients with metabolic syndrome.
Another study was conducted to find the effect of goji berry consumption on weight loss in boxers.
In this study, 24 licensed boxing athletes were divided, by a simple random sampling method, into four groups (Group 1: Control group; Group 2: consuming Goji Berry; Group 3: Training group; Group 4: Goji Berry consuming + Training group).
The athletes were given 30 g of dried goji berry fruit once a day at the same time.
The study findings showed that the highest decrease in body mass index, fat mass and visceral fat ratio, and the highest increase in free-fat mass and basal metabolic rate per kg were in Group 4: Goji Berry consuming + Training group.
Other Benefits of Goji Berries
- Improved energy
- Better athletic performance
- Normalizes high blood pressure
- Lowers high cholesterol
- Prevents & helps manage diabetes
5 Ways to Use Goji Berries
Some of the ways you can consume goji berries include:
- Smoothies
- Trail mixes
- Baked goods
- Make goji berry tea
- As a topping for oatmeal & yogurt
Take Care
Goji berries may interact with certain medications such as blood thinners and some high blood pressure and diabetes medicine.
It is very rare but goji berries may trigger an allergic reaction in some people, especially those who are allergic to other fruits.
Consult your doctor before consuming goji berries during pregnancy, if you are on medication and if you have any underlying health condition.
Thanks for reading the article, ’15 Benefits of Goji Berries for Skin.’ You should definitely add these tiny superfoods in your diet!
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