You probably know about goji berries by visiting your local health food store or your favorite smoothie shop. Goji berries, like many other antioxidant-rich superfoods, benefit overall health and fight aging. The nutritional profile of goji berries is even more impressive, being low in calories and sugar and high in protein and fiber.
Goji berries, also known as “goji berries,” have been used in traditional Chinese medicine for over 2,000 years. The reddish-orange berries have a sweet and sour taste. Goji berries are rich in antioxidants that can reduce oxidative stress and free radical damage.
Low in calories and sugar, goji berries are a perfect substitute for dried fruit like apricots or raisins. Goji berries are also a surprisingly high-protein snack, containing 4 grams per 28 grams and 3 grams of high fiber per serving.
The nutrients in goji berries include 46% carbohydrates, 16% dietary fiber, 13% protein, and 1.5% fat, making them an excellent snack for some macronutrients.
Gojis are rich in vitamins, minerals, bioactive phytochemicals, and unlike most plants, they are rich in amino acids, which is the main reason they are called “superfruits”.
- calories 100
- fat 0
- carbohydrate: 22 grams
- sugar: 12 grams
- iron 10% DAU
- fiber 3.6 grams
- Vitamin C 22% DAU
Considering the bioactive compounds contained in Lycium barbarum, its antioxidant properties can provide immunostimulatory and immunomodulatory effects as well as anti-inflammatory effects (R). Did I mention that they are also rich in vitamin C that fights bacteria and pathogens.
Lycium barbarum contains water-soluble polysaccharides (wild fish polysaccharides, LBPs) and are considered to be their most important bioactive compounds (R). LBP is composed of glucan, xylan and arabinogalactan proteins and accounts for 5-8% of dried fruit (R). They also contain carotenoids and polyphenols that contribute to their antioxidant activity.
Lycium barbarum contains a large number of phenolic compounds, including phenolic acids, flavonoids, phenylpropanoids, coumarins, lignans and their derivatives. Several studies have shown that phenolic extracts of Lycium barbarum have good in vitro antioxidant activity and antibacterial effects against certain bacteria (R).
Your eyes may be in luck. Goji berries have been reported to have excellent eye health benefits and protect against macular degeneration. A mixture of highly branched polysaccharides and proteoglycans in LBPs has been reported to exert ocular neuroprotective effects.R). They contain a specific type of carotenoid called zeaxanthin, which makes up nearly 60% of Goji’s carotenoid pool.
A randomized controlled trial published in the journal Optometry and Vision Science The effects of wolfberry supplementation on plasma zeaxanthin and antioxidant capacity levels in elderly subjects with macular degeneration were studied.
The study found that after 90 days of wolfberry supplementation, plasma zeaxanthin levels and antioxidant capacity in the wolfberry group increased significantly by 26% and 57%, respectively, but there was no change in the placebo group (R).
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Adding a little goji berry to your diet can improve blood sugar levels. Several animal studies have shown that goji berries can significantly lower blood sugar levels. The researchers found that goji berry doe showed significant hypoglycemic effects in preliminary studies, helping to improve glucose responsiveness.
Improving insulin sensitivity through natural remedies can have a profound impact on a case of diabetes.
A randomized double-blind study found that daily supplementation of 300 mg by weight can produce significant lipid-lowering and hypoglycemic effects in patients with type 2 diabetes. The study concluded that goji berries may in fact be a potential treatment for patients with type 2 diabetes (R).
A healthy aging process requires a diet rich in antioxidants to help reduce free radical damage and oxidative stress. Studies have shown that, in addition to cellular oxidation, oxidative stress is a major cause of age-related diseases. Due to its high content of phenolics and bioactive compounds, goji berries have tremendous benefits for eye health, immune health and normalizing blood sugar levels. Add some goji berries to your yogurt, smoothie or salad and reap the benefits of this powerful superfruit.