Discover the power of goji berries: Health boost from the east
Goji berries, often referred to as "red diamonds of the East," are small fruits with significant health benefits. Prized in Chinese medicine for centuries, they have only recently gained popularity in Europe as a top superfood. Discover why they're worth trying and how you can incorporate them into your meals.
Goji berries are the fruits of the Lycium barbarum shrub, which originates from Asia, particularly China, Mongolia, and Tibet. This plant belongs to the nightshade family, akin to tomatoes or peppers. In natural conditions, it can grow up to 10 feet tall and bears distinctive red fruit that ripens from August to October. Because most goji berries are sourced from Asia, transporting them fresh is challenging, so we often find them dried in our stores.
Health benefits of goji berries
Goji berries are truly a superfood, and they have been used in the natural medicine of Asian countries for over two thousand years. They're an excellent source of B vitamins (including B1, B2, and B6), which support the nervous and circulatory systems, and vitamin C, known for its antioxidant and immunity-boosting properties. These berries also contain vitamin E (known as the vitamin of youth), beta-carotene, lutein, and zeaxanthin, which support eye health, protect the retina, and improve visual acuity. The minerals in them, such as iron, zinc, selenium, calcium, phosphorus, and potassium, help internal organs function, enhance skin and hair condition, and participate in numerous metabolic processes.
Goji berries also contain up to 19 amino acids, including tryptophan, an amino acid that influences serotonin production, improving mood and helping regulate sleep. With their high fiber content, they aid digestion and provide a feeling of fullness. Regular consumption may contribute to lowering cholesterol and blood sugar levels. Interestingly, studies have shown that after just 30 days of daily goji berry consumption, an increase in immune cell count and overall well-being can be observed. The presence of powerful antioxidants means these berries slow down aging processes, support liver regeneration, and may have anti-cancer properties. Although they are quite caloric (about 167 kcal per 3.5 ounces), when eaten in moderation, they are a valuable and tasty element of a well-balanced diet.
How to consume goji berries?
Goji berries can be enjoyed in many ways. They are an ideal snack or addition to muesli, yogurt, or salads. They are also excellent ingredients in healthy smoothies. It's worth soaking them beforehand to enhance their softness and sweet taste. You can also prepare an infusion by pouring hot water over a tablespoon of dried fruit and letting it steep for a few minutes. Goji berries can be successfully added to baked goods such as cookies, bread, or muffins.
Growing goji berries in the United States
Although it's difficult to import fresh fruits directly from Asia, fortunately, you can plant goji shrub seedlings in your garden. This provides access to fresh fruit, which is particularly important since vitamin C, sensitive to oxygen and light, is significantly reduced in dried berries compared to fresh ones. The shrubs prefer sunny locations and well-drained soil. They are frost-resistant, but young plants should be protected during winter. The first fruits usually appear about two years after planting.
Contraindications
While goji berries are safe for most people, caution should be exercised in some cases. They can interact with medications, particularly anticoagulants and those regulating blood pressure. Because of insufficient research, their consumption is not recommended during pregnancy and breastfeeding. People allergic to other plants in the nightshade family, such as tomatoes or peppers, should be cautious. A daily intake of around 0.4 ounces is sufficient, as excessive consumption may have a laxative effect.
