Exploring the Health Benefits of Goji Berries

Goji berries, known for their sweet-tangy flavor and vivid red color, have been used for centuries in traditional Chinese medicine. Though human studies on their benefits are sparse, early research hints at their potential to support eye health, heart function, and liver protection, thanks to their powerful antioxidant properties.

1. Supports Eye Health

Goji berries have been recognized for potentially improving age-related macular degeneration (AMD), a leading cause of blindness. They are rich in lutein and zeaxanthin, carotenoids that protect the eyes from damage. Studies suggest that consuming goji berries can increase levels of zeaxanthin and macular pigment, potentially slowing the progression of AMD and enhancing vision. However, larger clinical trials are needed to confirm these findings.

2. Helps Manage Diabetes

A study involving 67 people with type 2 diabetes showed that eating goji berries for three months resulted in lowered blood sugar levels and increased HDL cholesterol, particularly in those not on other diabetes medications. This demonstrates a potential benefit for diabetes management.

3. Promotes Heart Health

Goji berries can contribute to heart health by reducing triglycerides and increasing HDL cholesterol. In a study of individuals over the age of 50, consuming 15 grams of goji berries daily with a healthy diet improved cholesterol levels and decreased the risk of heart disease.

4. Supports Liver Function

A trial involving adults with elevated liver enzymes found that consuming goji berries for 12 weeks improved liver function by decreasing enzymes linked to liver stress, signaling a potential liver protective effect.

Goji Berry Nutritional Information

Available in various forms, goji berries are rich in essential nutrients. According to the USDA, 5 tablespoons (28 grams) of dried goji berries contain:

- Calories: 97.7

- Protein: 4 g

- Carbohydrates: 21.6 g

- Fiber: 3.6 g

- Calcium: 53.2 mg

- Iron: 1.9 mg

- Vitamin C: 13.6 mg

- Vitamin A: 7500 IU

Goji berries also provide micronutrients such as riboflavin, thiamine, copper, and selenium.

Are Goji Berries Safe?

Generally safe for consumption, goji berries might cause mild to severe allergic reactions in individuals sensitive to certain foods like tobacco, peaches, or tomatoes. Pregnant or breastfeeding women should avoid them due to insufficient safety data and potential uterine contractions. There are also possible interactions with medications such as warfarin and diabetes drugs, requiring caution.

Dosage Recommendations

Consult with a healthcare provider for personalized advice. Typically, goji berries are consumed at 15 to 30 grams per day, with lower doses for combination herbal products. For AMD studies, 28 grams five days a week was used.

Incorporating these nutrient-dense berries into your diet could be beneficial, but it’s essential to speak with a healthcare provider to ensure the appropriate dosage and avoid any potential health issues or interactions.