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Posted by Nutrition pro on Jun 25, 2020
You may have heard of goji berries and their health benefits . Their history as a medicinal plant has its roots in ancient China. Many people use goji berries to treat eye, liver and kidney problems.
Also known as wolfberries, these red berries have a sweet, slightly sour taste and are packed with nutrients. They are very often sold in dried form, such as raisins.
In terms of nutrition , they are particularly beneficial:
Goji berries are a good source of vitamins and minerals, including:
Goji berries contain the eight essential amino acids. A 30 gram serving provides almost 10% of your daily value for protein. For fruit, that's a surprising amount of protein .
Due to the higher fiber content or complex carbohydrates in goji berries , your blood sugar will rise more slowly, reducing the risk of a sugar "crash" later on.
A strengthened immune system and flu protection can go together. The vitamins in goji berries can boost and support both.
Goji berries found help improve the effectiveness of flu vaccinations in aged mice. This is important because the flu vaccine does not always provide adequate protection against the virus.
This study suggests that goji berries may prevent further infections for older people who have received a flu shot.
Goji berries contain healthy energy in small portions. Their rich, sweet taste and high fiber content can help you stay on track for healthy eating . Turn to them for a light snack and to avoid overindulgence at mealtimes. Add them to your yogurt or salad the same way you would use raisins.
Their nutritional value as a low calorie and low sugar option makes them a perfect substitute for other higher sugar dried fruits. A 30g serving of Goji berries contains approximately 100 calories.
Several studies have cited the high level of antioxidants in goji berries , especially zeaxanthin. It is zeaxanthin that gives goji berries , saffron and peppers their vibrant color.
Antioxidants protect cells from degradation when exposed to things like smoke and radiation. In addition, foods high in antioxidants are often high in fiber and low in unhealthy fats .
These same studies also found that older people who ate goji berries as a daily dietary supplement for 90 days had less hypopigmentation and less drusen, or yellow deposits, in their eyes.
Sweet goji berries may be your new favorite food if you have a particular sweet tooth. Goji berries can help:
Talk to your doctor before you start adding goji berries to your daily nutrition , especially if you are using medication to manage blood sugar. If you start eating it regularly, you might want to check your blood sugar more often.
Goji berries have a long history related to sexual fertility. A study in rats showed that Goji berries responded significantly to:
Research suggests that goji berries may be an alternative to prescriptions for erectile dysfunction, such as Viagra.
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 iron from meat.
Eating two or more servings of fruit daily is generally recommended for optimal health benefits.
Be sure to buy your goji berries from a reputable source , even though they tend to be expensive. Cheaper or imported brands are known to contain sulphites. Sulphites may cause an allergic reaction in some people.
Goji berries are generally considered safe for most people. Some people report mild digestive issues when they start eating it. This can be a common side effect. If you have some chronic digestive or gastrointestinal problems , ask your doctor before using goji berries as a remedy.
If you're looking for a nutritious new food to add to your diet , goji berries are definitely one of them. Packed with vitamins and minerals and dense in protein, they can help boost your overall well-being. Plus, they can be a welcome change from other fruits or berries you eat regularly.
Research suggests that goji berries can help you feel better and improve your health. Their health benefits seem to be especially useful for the elderly. But claims about their ability to reduce arthritis pain and their anticancer effects require 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 any supplement, especially if you are already using medication to manage a condition. For example, if you are on diabetes medication, goji berries may lower your blood sugar even further.
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