Goji berries are bright red in color, have a sweet and tangy flavor and are produced by a shrub native to Asia.
They have been used for thousands of years in traditional Chinese medicine as eye, kidney and liver tonics. Today, it is often consumed for its antioxidant effects and to diminish the signs of aging, according verywellhealth.com.
Active ingredients: polysaccharides (arabinose, glucose, galactose, mannose, xylose and rhamnose), carotenoids (zeaxanthin, beta-carotene), phenolic acids, flavonoids
Alternative names: Barberry Lychee, Chinese Lychee, Life of Marriage Barberry, Wolfberry, Lychee Fruit, Go Chi Zi
Recommended daily dose: 15 -30 grams per day
Safety considerations: Not recommended during pregnancy or breastfeeding. May interact with warfarin, anticoagulant.
Goji berries can protect against vision loss, heart disease, diabetes and liver problems.
Eye health
Several clinical trials have studied the effects of goji berries on age-related macular degeneration (AMD), a leading cause of blindness. They contain lutein and zeaxanthin, two carotenoids (red, yellow or orange pigments) that protect the eye from damage. Goji intake increases macular pigment optical density in healthy adults.
At the same time, goji is the richest food source of zeaxanthin. Studies show that taking it for 28 days can double the level of zeaxanthin in the blood.
A study of 114 elderly patients with early AMD showed that goji berries increased macular pigment and zeaxanthin compared to placebo. These increases can slow the progression of eye degeneration.
In another study of healthy middle-aged adults, goji berries were more effective than taking a supplement containing lower amounts of lutein and zeaxanthin. This trial was small, limited to only 27 people. However, the results suggest that goji berries could help strengthen the eyes and prevent AMD, even in people without eye damage.
Goji berries have also been shown to protect the retina and preserve vision in retinitis pigmentosa. The study was conducted on 42 people who took goji for 12 months.
Another study of 54 people with myopia showed that zeaxanthin in goji berries increased macular pigment, which is associated with better vision.
Diabetes
A clinical trial of 67 people with type 2 diabetes who took goji berries for three months showed a decrease in blood sugar and an increase in high-density lipoprotein (HDL) cholesterol.
The most significant effects were seen in people not taking other diabetes medications.
Prevention of heart disease
Goji berries may reduce the risk of heart disease. It has been shown to lower triglycerides and raise HDL cholesterol, both of which protect the heart.
A small clinical trial of 40 adults over the age of 50 compared the effects of a healthy diet with and without whole dried goji berries. People who consumed 15 grams of goji berries daily along with a healthy diet had higher levels of HDL cholesterol and a lower level of cholesterol.
Liver function
Eating goji berries for 12 weeks can improve liver function, according to a study of 90 adults with elevated liver enzymes.
Goji berries decreased the following liver enzymes:
Alanine aminotransferase (ALT)
Y-glutamiltransferaza (GGT)
This has been associated with healthy liver function.
Side effects
Goji berries are unlikely to cause side effects in healthy adults. However, some allergic reactions have been observed. It is recommended to avoid consumption by pregnant or lactating women. At the same time, their adverse effects on children have not been studied.
Goji berries may interact with some medications: Jantoven (warfarin): Increased risk of bleeding and diabetes treatments may occur because they lower blood sugar.
15-30 grams/day are frequently consumed. Doses as low as 6 – 18 grams daily can be used as part of a combination of herbal products.
The dose studied in a clinical trial for AMD was 28 grams for 5 days per week over a 90-day period.
How to store goji berries
Fresh goji berries are perishable and have a short shelf life. Generally, beans will stay fresh for up to 9 days if refrigerated.
Dried goji berries or juices are commonly found in health food or grocery stores.
Goji berry supplements, such as capsules or powders, should be stored in a cool, dry place away from children or pets.
2023-07-28 18:15:01
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