Goji berries: The superfood that boosts your health

Goji berries are small, red fruits packed with healthy antioxidants. They offer a range of health benefits. Those benefits range from anti-aging effects to glucose regulation and immune function support. Also known as Lycium barbarum, they are native to Asia, where they have been used as a medicinal herb and food supplement for over 2,000 years. Today, they are widely available in health food stores and online.

Let food be thy medicine, thy medicine shall be thy food.

Hippocrates

Recently, they have gained global popularity with claims of numerous health benefits. Modern science is investigating these claims, and researchers have validated many of them. More: How to pick a watermelon?

The nutritional benefits of goji berries

Goji berries are highly nutritious and a great source of vitamins and minerals. Just 5 tablespoons (28 grams) of dried goji berries provide:

Even a small serving of berries is packed with fiber, iron, and vitamins A and C. Iron is crucial for transporting oxygen and producing healthy red blood cells. Vitamins A and C are vital for immune function and act as antioxidants.

Antioxidants help neutralize harmful molecules called free radicals, preventing cell damage. A test-tube study showed that goji berry extract significantly increased antioxidant levels and reduced markers of oxidative stress. Increasing your intake of antioxidants can reduce inflammation and protect against chronic conditions like cancer, heart disease, and diabetes. More: 5 Foods with minimal carbs and sugar

Immune system support and vision health with goji berries

Goji berries are rich in healthy antioxidants, which are known for boosting the immune system and fighting harmful free radicals and inflammation.

Like blueberries and raspberries, they contain high levels of vitamins A and C. These vitamins are essential for building immunity and preventing illnesses, from the common cold to cancer. Goji berries are also believed to protect against age-related eye diseases due to their high antioxidant content, particularly zeaxanthin.

These antioxidants can protect against:

• UV light
• Free radicals
• Oxidative stress

A study in the journal Optometry and Vision Science found that older people who drank goji berry juice for 90 days significantly increased their levels of zeaxanthin and other antioxidants. Another study in Drug Design, Development and Therapy showed that goji berries protect the retina from damage by ganglion cells, which are responsible for glaucoma, a condition that can lead to vision loss.

They also contain beta-carotene, an essential plant phytochemical known for promoting healthy skin. Beta-carotene, often used in skin creams, helps:

• Improve skin health
• Reduce skin irritation
• Manage the effects of the sun
• Manage the impact of aging

A study on mice found that drinking 5% goji juice provided enough antioxidants to protect against UV light damage and skin disorders.

The benefits and cautions

They are often called a superfood because they contain phytochemicals, which are chemical compounds produced by plants. The phytochemicals in these berries include polysaccharides, beta-carotene, and zeaxanthin.

Polysaccharides: These are a key feature of goji berries and provide essential dietary fiber. A study on aging mice found that polysaccharides in them improved immune function and increased total antioxidant activity in the body.

Beta-carotene: This compound gives goji berries their orange-red color and is important for eye health, bone health, skin health, and cell development. Goji berries have one of the highest amounts of beta-carotene among all edible plants.

Zeaxanthin: This antioxidant supports the immune system and may help prevent macular degeneration, a progressive vision impairment that affects the central part of the retina, or macula.

While most healthy adults can enjoy goji berries in moderation as part of a balanced diet, there are some cautions to keep in mind:

• Allergic reactions: In rare cases, goji berries may cause an allergic reaction, especially in people allergic to other fruits.
• Drug interactions: They can interact with certain medications, including blood thinners and drugs for diabetes or high blood pressure.
• Pregnancy concerns: Goji berries contain betaine, which may affect fetal health. More research is needed to determine if goji berries are safe during pregnancy.

If you take medications or have underlying health conditions, it’s a good idea to talk to your healthcare provider before adding these berries to your diet. More: How to master basic cooking techniques for beginners

Smoothie recipe

Smoothies are usually very simple to make, and this one is no different. Only a few basic ingredients are needed:

• Goji Berries:
• Banana
• Milk (Soya, Almond, Cocos)
• Almond butter
• Flaxseeds
• Ginger
• Ceylon cinnamon

Measure all the ingredients using measuring cups. Soak the goji berries in warm water for 10 minutes, then drain them. Peel and slice the fresh ginger.

In a blender, combine the soaked goji berries, frozen banana, milk, almond butter, flaxseeds, fresh ginger, and cinnamon. Blend on high speed until the mixture is smooth. If the smoothie is too thick, add a bit more liquid, like milk or water, and blend again until well combined.

Taste the smoothie and if you want it sweeter, add your preferred sweetener, such as date syrup, raw honey, maple syrup, or stevia. More: 3 Spring recipes with carrots

Pour the smoothie into a tall glass. Feel free to get creative with toppings of your choice.

This recipe makes one glass, perfect for one serving.

Source: Medical News Today