You might have heard of goji berries and their health benefits. Their history as a medicinal plant has roots in ancient China. Many people use goji berries to treat eye, liver, and kidney issues.
Also known as wolfberries, these festive red berries have a sweet, slightly sour taste. They often come in dried form, like raisins.
But do they live up their health claims?
If you’re looking to add more nutrition to your diet, read on to decide if goji berries are right for you.
Goji berries are a good source of vitamins and minerals, including:
Due to the higher fiber content or complex carbs in goji berries, your blood sugar will raise more slowly, reducing your risk for a sugar crash afterward.
Always talk to your doctor before you begin eating goji berries. Some companies may say they have less side effects than medications. But goji berries can interact with any medications you’re currently taking.
Avoid adding goji berries to your diet if you:
- are using certain medications, such as blood thinners, diabetes drugs, and blood pressure drugs
- you’re allergic to fruit
Not enough evidence has shown if pregnant women can safely consume goji berries. There’s some concern they might cause the uterus to contract.
If you’re pregnant, err on the side of caution and avoid goji berries. It’s best to speak to your doctor or healthcare provider about consuming goji berries if pregnant.
Boosted immune system and flu protection
A boosted immune system and flu protection can go hand-in-hand. The vitamins in goji berries may be able to increase and support both.
This study suggests that goji berries may prevent subsequent infections for older adults who’ve received a flu vaccine. But remember, goji berries aren’t a replacement protection against the flu. Be sure you and your family members get your flu shot every year.
Potential weight loss aid
Goji berries pack healthy energy into small servings. Their rich, sweet taste, along with their high-fiber content, can help you stay on track with eating healthy. Turn to them for a light snack to prevent overindulgence at mealtime. Add them in your yogurt or salad in the same way you would use raisins.
Their nutrition value as a low-calorie, low-sugar option makes them a perfect substitute for other dried fruits with higher sugar content. A 1-ounce serving of goji berries has around 100 calories.
Antioxidants for eyes and skin
Antioxidants protect cells against breaking down when they’re exposed to elements such as smoke and radiation. What’s more, foods with healthy levels of antioxidants are often high in fiber and low in unhealthy fats.
Maintain blood sugar
Sweet goji berries may be your new favorite food if you have a particular sweet tooth. Goji berries can help:
- potentially lower blood sugar
- improve sugar tolerance
- alleviate insulin resistance
- improve and recover cells that help produce insulin
Talk to your doctor before you start adding goji berries to your diet, especially if you’re using medications to manage blood sugar. If you do start regularly eating them, you may want to check your blood sugar more often.
Goji berries have a long history tied to sexual fertility. One
- increased sperm quantity and movement
- shortened erection, capture, and ejaculation response
- improved sexual ability
- improved recovery of testosterone levels
Research suggests that goji berries may be an alternative to prescriptions for erectile dysfunction, like Viagra.
Some brands may market goji berries as a superfood. One study compared the results of participants who consumed goji berry juice daily for 14 days to those who didn’t. People who drank goji berry juice reported an increase in:
- athletic performance
- quality of sleep
- ability to focus
- overall well-being
Some health claims also state that goji berries can:
- increase life expectancy
- lower heart risks
- lower blood pressure
- reduce arthritis pain
But these studies are poorly designed and have inconclusive and insignificant results. More studies are needed to confirm the health benefits of goji berries.
Most supermarkets sell dried goji berries prepackaged and in the bulk section. You can also find them fresh. Treat them like raisins or fresh berries. Mix them into your breakfast cereal or yogurt, add them to your trail mix, or drink them as juice or tea.
You can also cook goji berries with lean pork or turkey to add a savory sweetness to hearty dishes. Plus, their vitamin C content will help your body absorb the meat’s iron.
Eating two or more servings of fruit a day is usually recommended for optimum health benefits.
Be sure to buy your goji berries from a reputable source, even though they tend to be expensive. Cheaper or imported brands have been known to contain sulfites. Sulfites can cause an allergic reaction in some people.
Goji berries are generally considered safe for most people. Some people report mild digestive issues when they first starting eating them. This can be a common side effect. If you have any chronic digestive or gastrointestinal issues, ask your doctor before using goji berries as a remedy.
Goji berries can be more expensive than other berries. If you’re looking for other foods that offer similar nutritional value, try:
If you’re looking for a new nutritious food to add to your diet, goji berries may be a good source. Packed with vitamins and minerals and a dense protein value, they may help increase your overall well-being. Plus, they can provide a welcome change from the other fruits or berries you regularly eat.
Research suggests that goji berries can help you feel better and boost your health. Their health benefits seem to be particularly helpful for older adults. But claims about their ability to reduce arthritis pain and their anticancer effects need more clinical evidence.
Goji berries are more expensive than other fruits. More affordable options with the same health benefits include wheatgrass and green tea.
Always talk to your doctor before trying a supplement, especially if you’re already using medications to manage a condition. For example, if you take diabetes drugs, goji berries may lower your blood sugar even more.