Goji berries: benefits and contraindications

Goji berries , a Chinese food rich in benefits and not without side effects, fall into the category of so-called superfoods due to their positive effects on our health. But are they really as miraculous as they seem? Let's delve deeper into their virtues by discovering what Goji berries are good for and how many you can eat per day to get the most out of them and avoid unpleasant side effects.

Index of topics

What are

Goji berries are the fruit of two species of plants belonging to the Solanaceae family and native to China. They appear as red-orange berries with a tender texture and an elongated shape. Their botanical name is Lycium barbarum . Their flavor is sweet and slightly tart, reminiscent of strawberries and other berries . They are mainly found commercially in dried form and therefore closely resemble raisins, although they differ in color.

Nutritional values

Before we delve into their benefits, let's delve into the nutritional value of Goji berries. 100 grams of dried goji berries contain about 320 calories. The fresh form provides much less, just over 90.

1 serving of fresh goji berries of approximately 30 grams contains

Protein: 4 grams
Fat: 0,1 grams
Carbohydrates: 21,6 grams
Fiber: 3,6 grams
Sugar: 21,8 grams

As reported on the Humanitas website, 28 grams of berries also provide 7 mg of sodium and 50% of the recommended daily intake of vitamin A, 9% of vitamin C, 3% of calcium, and 14% of the iron required for a 2.000 calorie daily diet. They also contain several other minerals (such as potassium and zinc) and vitamins (B2 and E), as well as carotenoids.

Properties and benefits

As we've mentioned, goji berries offer numerous benefits to our well-being. This is also thanks to their beneficial properties. It's no coincidence that they've been used for medicinal purposes for millennia, specifically to ward off disease and infection and to naturally improve the immune system . Antioxidants and energizers, they're considered a safe food and are certified by the European Food Safety Institute as one of the most powerful antioxidants found in nature.

They are generally used to treat and prevent:

DiabetesStudies have shown that the taurine present in Goji berry extracts acts on certain receptors, PPAR-gamma, activating them. Their activation, being involved in diabetes, would cause an antidiabetic effect.
TumorsSeveral studies have been and continue to be conducted on goji berries. One in particular was conducted in China in 1994 on patients with advanced cancer. The study highlighted how, in subjects treated with immunotherapy in combination with polysaccharides of Goji berries, a regression of the tumor itself was observed.
AnxietyThese berries would also be excellent allies in the fight against anxiety. In particular, they would help manage the anxious hyperventilation typical of panic attacks.
HepatitisThanks to their antioxidant power, they can increase the presence of superoxide dismutase and glutathione peroxidase, detoxifying enzymes present in the liver and useful for the health of the organ.
Dyslipidemias, or alterations in the quantity of lipids in the blood, particularly triglycerides and cholesterol.
Immunological problems. Numerous other studies conducted at the Chinese University of NingXia have highlighted a correlation between the consumption of the food and an increase in immune system.
Male infertilityThe polysaccharides contained in them have the ability to protect the cells of the testicles and the prostate, as well as increasing the quantity and quality of sperm. The sexual effects of Goji berries affect both sexes.

It should be noted, however, that clinical studies on the food's qualities are limited. So much so that their therapeutic use cannot be justified nor can a recommended daily intake be suggested. However, the research conducted demonstrates their antioxidant and hypoglycemic properties, their beneficial effect on the immune system, and their protective effect on the nervous system.

How many can you eat per day?

But how many Goji berries can you eat per day? To answer the question, it's generally recommended to eat no more than two tablespoons per day (we're referring to the dried berries). There's nothing stopping you from consuming more, but overindulging is not recommended, as is the case with all foods, as the best choice is always a varied and balanced diet . The benefits of consuming them are evident after the first three weeks.

Goji berries for weight loss

Some claim that goji berries help you lose weight. If so, how can you use them for this purpose? Let's start by emphasizing that this food has a moderate calorie count , especially considering the fact that the recommended daily intake shouldn't exceed 20-30 grams. Therefore, as part of a healthy diet and an active lifestyle, moderate consumption is highly recommended.

But is it true that they help you lose weight ? This potential is thought to be due to their anthocyanin content, known to counteract fat accumulation, especially in the abdominal area. The chromium and zinc they contain stimulate the metabolism and promote weight loss as well as reducing hunger pangs.

Use in the kitchen

Given their remarkable properties, it would be a shame not to take advantage of them. How can you eat Goji berries? There are a variety of recipes you can prepare with them. Excellent for breakfast, they can be mixed with milk or yogurt, added to porridge, or added to protein bars and biscuits. They're also delicious in leavened products and in various savory recipes. We recommend trying them in one of these delicacies:

Controindicazioni

As for contraindications, however, no specific side effects have been identified in scientific studies. What happens if you eat too many Goji berries? Excessive consumption in healthy individuals does not cause any particular health problems, as long as it is infrequent. However, those allergic to nightshades may experience side effects such as allergic reactions. The most common side effects involve the nervous system and the gastrointestinal tract. Goji berries are not recommended for those taking anticoagulant medications.

Goji Berries: Benefits and Contraindications