15 Benefits of Goji Berries, Nutrition, Side Effects, & Dosage

Due to the benefits of goji berries, these berries are widely promoted as superfruits in recent years. They also are known for their powerful antioxidants and anti-aging effects. These bright orange-red berries that are native to China are what the world is talking about today – which is why we will talk about them too. Scroll down for more information!

Know Your Ingredient: Goji Berry

What Is It?
An Asian fruit rich in vitamin A, Vitamin C, iron, and antioxidants.

What Are Its Benefits?
It aids in cancer prevention, diabetes management, weight loss, blood pressure level regulation, and hormone regulation.

Who Can Consume It?
Anyone who is not allergic to it can consume it.

How Often?
It can be consumed daily in moderation.

Caution
It may lead to allergies and issues during pregnancy, and may negatively interact with blood thinners, diabetes and blood pressure medications.

Are Goji Berries Good For You?

These berries are popular amongst celebrities like Madonna and Miranda Kerr, and they are so for a reason. Studies have shown that consuming the berries can boost brain activity and a feeling of wellness (1). Another Chinese study found how these berries could make cancer regress. 

Well, there are several studies that speak so highly of goji berries that one can’t help but try them. And in the coming section, we discuss the studies that talk about the various benefits of these berries, often called a superfood.

Did You Know?

A raw goji berry is about the size of the tip of your pinky finger!

What Are The Benefits Of Goji Berries?

1. Goji Berries Aid Diabetes Treatment

Some animal studies have shown how goji berries can lower blood sugar levels. The berries contain polysaccharides, which are long-chain carbohydrates that play a role in reducing blood sugar. Studies have also shown how these berries can help treat type 2 diabetes (2).

Goji berries also increase glucose responsiveness, and this accounts for their hypoglycemicⁱ  An individual whose present blood sugar levels are way below the standard healthy range. effects.

2. Help Fight Cancer

Studies done on cancer patients revealed that they responded better to treatment when supplemented by goji berries. The berries contain physalin that is known to kill cancer cells. The polysaccharides in the berries were known to cause cancer cell death, and this is especially true with respect to cancers of the colon, stomach, and the prostate.

The vitamins A and C in the berries offer antioxidant benefits and can prevent cancer too. They also work in preventing skin cancer (3). Another Polish study talks about how the berries can help prevent breast cancer (4).

Trivia

Goji berries are known by many different names, such as Lycium barbarum, Tibetan berries, wolfberries, and Chinese wolfberries.

3. Can Aid Weight Loss

Given that they are low in calories and rich in nutrients, they can find a place in your weight loss diet plan. And goji berries have a low glycemic index (29), which is why consuming them can reduce cravings for sugary foods and aid weight loss. Reports show that consuming low-glycemic foods can accelerate weight loss (5). Goji berry is also used as a dried fruit to make tea that aids in weight loss.

The berries are also rich in fiber, like most fruits and vegetables. Fiber promotes satiety and prevents binging – and can hence contribute to weight loss. Another study speaks about how goji berries can increase energy expenditure and decrease waist circumference in overweight individuals (6).

4. Can Regulate Blood Pressure Levels

The polysaccharides in the berries can be credited to their anti-hypertensive properties. In fact, these berries have been used in traditional Chinese medicine to regulate blood pressure levels. As per a Chinese study, the polysaccharides in the berries can help lower blood pressure levels and prevent related diseases, increasing longevity (7).

5. Boost Vision Health

Goji berries are exceptionally rich in zeaxanthin, an antioxidant known for its superb benefits for the eyes. They are often considered a natural treatment for age-related macular degeneration. The zeaxanthin in the berries also protects the eyes from UV exposure, free radicals, and various other forms of oxidative stress.

Drinking goji berry juice regularly for 90 days was found to increase plasma zeaxanthin concentration, and this could protect the eyes from hypopigmentationⁱ  A condition characterized by low levels of melanin pigment in the skin that causes skin patches lighter than the surrounding skin. and other forms of oxidative stress that can damage the macula (8). Other studies show how the berries can serve as a natural treatment aid for glaucomaⁱ  An eye disorder characterized by damage to the nerve connecting the eye to the brain, typically caused due to elevated eye pressure. (3).

6. Goji Berries Improve Lung Health

Studies showed how taking a goji berry supplement for four weeks decreased inflammation in the lungs and increased white blood cell activity against lung diseases like influenza.

Goji berries can also boost immunity, which has a desirable impact on lung health (9).  This property can also help treat respiratory ailments like asthma.

7. Can Help Balance Hormones

Some research says that goji berries can be used to treat yin deficiency and restore hormonal health and balance (10).

8. Enhance Fertility And Sexual Health

Studies have shown that goji berries can increase testosteroneⁱ  A sex hormone that plays a key role in regulating the male reproductive system and developing the secondary sexual characteristics. levels in men, thereby improving their sexual health. They can also work as a potential alternative remedy for erectile dysfunction.

Research also states that the berries can exhibit fertility-enhancing effects in men (11).

9. Goji Berries Fight Depression

Goji berries are rich in minerals and B and C vitamins and also contain manganese and fiber – all of these nutrients elevate your energy levels and are known to enhance positivity. The berries have also been used in traditional Chinese medicine to fight depression and other anxiety and mood disorders.

Studies have also shown that regular intake of goji berry juice can increase energy levels and enhance mood.

Did You Know?

Legend says a Chinese man named Li Qing Yuen ate goji berries daily and lived to be 252 years old!)

10. Detoxify The Liver

The berries are often used along with other traditional herbs like licorice and ganoderma in liver cleanses. As per traditional Chinese medicine, goji berries benefit both the liver and kidneys and restore the strength and vitality of the individual. Some sources say this aspect of the berries also makes them a natural remedy for kidney stones – but we recommend you talk to your doctor before taking them for this purpose.

Quick Tip

You can mix goji berry powder in water or a smoothie to rehydrate your body.

11. Might Alleviate Pain

Goji berries have anti-inflammatory properties, which can help relieve pain – with arthritic pain being one of them. However, there is little information on whether the berries can alleviate muscle pain as well.

12. Can Enhance Muscle Growth

Goji berries contain 18 amino acids, which can aid muscle growth. Goji berry extract can also enhance the production of muscle and liver glycogen, and this consequently helps you stay physically active for long periods.

The berries also contain good amounts of protein – another reason they can enhance muscle growth (12).

13. Goji Berries Might Repair Tanned Skin

The berries work well for treating hyperpigmentation as well. They are rich in vitamin C, beta-carotene, and amino acids – all of which improve your complexion and make your skin glow. You can include the berries in your regular diet.

You can also make a paste of the berries and apply to your face. Leave it on for 15 minutes and then rinse with cold water. Doing this once daily can give you results.

14. Can Help Treat Acne

This can be attributed to the anti-inflammatory properties of the berries. They treat skin inflammation and help reduce and prevent acne breakouts. Drinking the juice can treat inflammation from within, which could also be contributing to your acne breakouts.

Additionally, you can also apply goji berry juice or extract to your face and rinse with cold water after 15 minutes. The berries can also firm up your skin (as they are rich in vitamin C that helps build skin) and reduce wrinkles too. This basically means you can also use them for their anti-aging benefits.

Did You Know?

The Ningxia Hui region of Northern China, where goji berries are consumed regularly, has 16 times as many centenarians as the entire country!)

15. Boost Hair Growth

Goji berries are rich in vitamin A, a nutrient known to enhance blood circulation. This also improves circulation to the scalp, thereby boosting hair growth and preventing hair fall.

And like we say, the berries are also rich in vitamin C. This nutrient helps in the absorption of iron, which is also essential for hair growth.

You can take goji berries (as whole fruits or as juice) or even wash your hair with the juice (post which you can shampoo as usual).

Now that we are done with the benefits of goji berries, let’s take a look at the several nutrients they contain.

What Is The Nutritional Profile Of Goji Berries?

These nutrients are what make goji berries superfruits. But taking them in excess can cause certain undesirable effects.

What Are The Side Effects Of Goji Berries?

Despite the numerous benefits, there are some side effects of goji berries as well. Read on to know them!

• Drug Interactions

Goji berries might interact with anticoagulant medications like warfarin (a blood thinner) and increase bleeding risk. They may also interact with diabetes and blood pressure medications (13). So, if you are on any of these medications, always consult your healthcare provider before incorporating goji berries into your diet.

• Allergies

Individuals with pollen allergies must stay away from goji berries. They can cause photosensitivity, which involves the formation of rashes on the skin on exposure to sunlight (14).

• Issues With Pregnancy And Breastfeeding

Pregnant women are recommended to stay away from goji berries as they can cause miscarriage. We have little information with respect to breastfeeding – hence, stay safe and avoid using them.

These side effects are specific to certain health conditions. Even otherwise, it is best you keep your intake within the recommended dosage.

What Is The Ideal Dosage Of Goji Berries?

Take about five tablespoons of goji berries a day. You may pair them with other ingredients.

You can use goji berries in various ways in your diet. Check out the next section to know more.

Goji Berry Uses

• Enjoy it as a tasty, nutritious snack.
• Brew your own goji berry tea by adding a handful of the berries to hot or cold water.
• Soak a few berries in water for 10 minutes until they are plump and add them to your favorite smoothie.
• Enhance your favorite trail mix by tossing in some goji berries.
• Add goji berries to hot or cold cereals in the morning.
• Use goji berry in muffins or scones to add a sweet yet nutritious touch.
• Make energy bars by blending goji berries with walnuts, almonds, and dates in a food processor, shaping them into bars, and freezing them.

Ryan from the YouTube channel Minus The Gym says he enjoys Goji berries just like a snack and adds them to other nuts, seeds, dark chocolate, and even oatmeal. They aren’t as easily available everywhere so he buys them online and adds, “I just look to make sure they are organic, that way there’s no pesticides or fungicides used. And I don’t worry too much about the heavy metals ‘cause your body removes those (i).”

Infographic: Health Benefits Of Goji Berries

Goji berries are delicious and highly nutritious and can be consumed as a snack. They can help support your overall health in many ways. The infographic below summarizes the top health benefits of consuming goji berries. Check it out.

Illustration: StyleCraze Design Team

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Frequently Asked Questions

How can I store goji berries?

You can freeze goji berries to store them for a long time. Simply place them in a ziploc bag and toss them into the freezer. If you are storing them in the refrigerator, use an airtight container to prevent humidity from softening them.

Are there any substitutes for goji berries?

Goji berries are definitely healthy. But they are a tad expensive too. If the investment seems a little heavy on your pocket, you can replace them with dried currants or dried cranberries.

How long do goji berries last in the fridge?

The berries can last for about one year when stored in a cool and dry place (like inside a refrigerator).

Can you eat raw goji berries?

Yes, you can eat raw goji berries.

Are dried goji berries good?

Dried goji berries, in fact, are the best. They are known to contain the highest concentrations of nutrients.

Can you feed goji berries to dogs?

Yes, but just ensure you soak them in water first – so that they soften a bit. Solid berries can pass through your dog’s digestive system.

What do goji berries taste like?

The berries taste slightly bitter, a little tart, with a slightly sweet aftertaste.

Where can you buy goji berries?

You can buy them from your nearest supermarket store. Or you can also order them online at Amazon or Walmart. You can consume them raw or even make juice out of them.

What are goji berries called in other countries?

Goji berries are called beri goji in Malaysia, ghwjy altawt in Lebanon, and caora goji in Ireland.

Illustration: Benefits of Goji Berries Nutrition Side Effects & Dosage

Image: Stable Diffusion/StyleCraze Design Team

Are goji berries a superfood or just a passing fad? Find out in this intriguing video that delves into the truth behind goji berries and their potential health benefits.

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Reviewer Author Editor Fact Checker

Alexandra DusenberryMS, RDN

   

Alexandra Dusenberry is a registered dietitian nutritionist and a certified personal trainer based in San Diego, California. She has 6 years of experience and works with clients around the world to help them reach their health and fitness goals.

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Ravi Teja TadimallaCo-Editor-in-Chief

 

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Arshiya SyedaCo-Editor-in-Chief

Arshiya Syeda is the Co-Editor-in-Chief of StyleCraze with 8 years of experience. Prior to that, she was a content writer who combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.

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Sindhu KogantiSenior Health & Wellness Writer

Sindhu Koganti is a Certified Health and Nutrition Life Coach and has over 6 years of experience in writing on health and wellness topics. She has a bachelor’s degree in biotechnology from Acharya Nagarjuna University, Guntur, and a diploma in nutrition from Fab Academy.

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