Goji Berries
Small and bright, goji berries deliver real strength:
they support your energy, your immune system, your skin,
your eyes and your overall balance in a way you can feel.
1 Introduction
The goji berry is one of the most nutrient-dense fruits and can rightly be called a superfood. It is not only a culinary flavor in Eastern cuisine, but also a fruit with a long history in Chinese medicine. Because this is an unfamiliar food source for many people, this article looks at how this small, unusual fruit can find a place in everyday life.
The goji berry grows on the Lycium barbarum shrub. Because of its wild appearance, this large shrub may not attract much attention when it comes to outward beauty.
It is a dense, thorny shrub that grows to about three meters tall and can also spread out widely. In some regions outside its native range, including parts of Europe, the shrub reproduces easily and can become locally naturalized. Anyone growing the shrub in a garden would therefore do well to keep an eye on it.
The shrub originally comes from China but has spread across large parts of Asia and southeastern Europe. It is a flexible plant that adapts quickly to its surroundings, as long as the location is not too clay-heavy, wet, or shaded. In a poor, dry, and warm spot in full sun, however, this plant thrives.
2 Interesting Facts
For more than 2,000 years, the goji berry has been used in traditional Chinese medicine. It is known as a valued tonic and has been applied for many health concerns for centuries.
Over the course of history, many stories and legends have developed about monks in the Himalayas who drank tea made from goji berries to support their meditation and extend their lifespan.
Goji berries are also known as wolfberries. As mentioned, they grow on the Lycium plant. The name Lycium comes from the Greek word lykion, a name used in antiquity for a thorny shrub from the region of Lycia, in what is now southwestern Turkey. The common name wolfberry does not, therefore, come directly from this plant name; it is a separate folk name whose exact origin has not been firmly established.
Goji berries themselves are about 1 to 2 centimeters long, have an elongated shape, and are dark red in color. Today they are mainly available in dried form.
Although the berries are known as the essential fruit of the Lycium barbarum shrub, the bark, stem, leaves, and roots can also be used to make medicines.
3 Health Benefits
Goji berries contain various vitamins and minerals. This small berry also provides fiber and protein. It is therefore a unique kind of fruit that, despite its small size, carries several different nutrients.
3.1 Immune System Support
Goji berries contain antioxidants and flavonoids. They also contain vitamin C and beta-carotene, a substance from which the body can produce its own vitamin A. Vitamin C contributes to the normal function of the immune system, and the same is true of vitamin A.
3.2 The Skin
Beta-carotene and the antioxidants in goji berries are often associated with skin health. Vitamin A contributes to the maintenance of normal skin. Scientific evidence for specific protection against UV damage from goji berries is currently still limited.
3.3 The Eyes
Vitamin A contributes to the maintenance of normal vision. Goji berries also contain zeaxanthin, a carotenoid that also naturally occurs in the retina of the eye. Research into the precise role of zeaxanthin from goji berries for eye health is still largely in an early stage and currently provides insufficient basis for concrete health claims.
3.4 Cell Protection
Vitamin C contributes to the protection of cells from oxidative stress, as part of a varied diet. The same applies to the mineral selenium, which is also found in goji berries. Over the long term, free radicals can cause cell damage, and a diet rich in antioxidants is seen in nutrition science as one of many factors that contribute to a healthy lifestyle. A direct, demonstrable reduction in cancer risk from eating goji berries has not been scientifically established, and such a claim may not be made.
3.5 Liver Support
The liver plays a crucial role in detoxifying the body. In traditional Chinese medicine, a goji berry extract has long been used during so-called detox regimens, often in combination with other herbs. This is a traditional application; convincing clinical evidence that goji berries support human liver function is still lacking.
3.6 Blood Sugar Levels
Goji berries naturally contain a lot of sugar, but also fiber, which can slow the release of sugar into the bloodstream. A stable blood sugar level is important for the human body. There is no convincing evidence that eating goji berries prevents type 2 diabetes or insulin resistance, and such a claim may not be made either.
Because of their relatively high fructose content, goji berries can serve as an alternative for anyone craving something sweet, instead of processed sugary products such as cookies and candy. It is worth keeping in mind that goji berries have a tangy, slightly sour taste that differs from chocolate or other sweets. It is therefore wise to combine goji berries with blackberries, blueberries, and strawberries. These fruits also contain plenty of natural fructose and provide a pleasant taste experience.
3.7 Weight Loss
Goji berries fit into a weight-loss diet as part of a varied eating pattern. They contain relatively few calories per serving, yet are rich in nutrients. Because the berries are small and concentrated, even a small amount provides a good amount of vitamins and minerals.
3.8 Energy and Well-Being
In traditional Chinese medicine, goji berries are used as a tonic to support vitality. Scientific research into the effect of goji berries on fatigue and well-being in humans is still in its early stages, and the results so far are inconsistent. Anyone looking for more energy would therefore do well to see goji berries as a supplement to, rather than a replacement for, a varied diet, sufficient sleep, and physical activity.
3.9 Fertility
In traditional Chinese medicine, goji berries are sometimes mentioned in connection with fertility. Scientific research on this topic in humans is scarce, however, and the findings are preliminary. Based on the current state of the science, no concrete statement can be made about an effect of goji berries on the fertility of men or women.
4 Possible Side Effects of Goji Berries
Although goji berries can offer various benefits, there are also possible side effects to keep in mind. If you take medication or are sensitive to plants in the nightshade family, it is wise to be extra alert.
4.1 Sensitivity to Nightshade Plants
Goji berries, like tomatoes, bell peppers, eggplant, and potatoes, officially belong to the nightshade family (Solanaceae). Some people are sensitive to fruits and vegetables from this plant family, for example because of the alkaloids they contain.
If you know you are sensitive to nightshades, it is wise to start slowly. Take a small amount of goji berries and see how your body reacts. If you feel fine, you can gradually increase the amount.
If you experience symptoms such as stomach pain, bloating, or changes in bowel movements, your body may not be reacting well to goji berries or to other foods with similar compounds. In that case, it is better to reduce or avoid use. Most people, however, tolerate nightshade plants just fine, especially when the fruit is fully ripe.
4.2 Blood Thinners and Other Medication
If you take blood thinners, it is wise to be careful with goji berries. Cases have been described in which goji berries combined with blood thinners caused unwanted reactions. If you take blood thinners or other medication, it is therefore wise to consult a doctor before adding goji berries to your diet.
5 Various Culinary Uses
Goji berries have a slightly sour taste and a firm, almost chewy texture. Because of this, you cannot chew through them in one bite, which actually allows the flavor to come through fully. The dried berries look a bit like raisins in appearance, but bright red. That color instantly gives dishes a cheerful, appealing look.
Goji berries are easy to combine with all kinds of meals. You can stir them into yogurt, quark, or oatmeal, and they work very well in smoothies and protein shakes. For those who enjoy a sweet taste experience, it is worth combining goji berries with strawberries, blueberries, and mixed berries. Of course, it is also possible to sprinkle these nutrient-rich berries over salads or simply eat them as a snack. Adding goji berries to different kinds of soup is also a good idea.
Goji berry juice can also be made, and blends easily in a blender. It is worth being careful when using goji berries on their own, since the berries have a strong flavor.
Goji berry tea is also simple to prepare. Add a handful of berries to hot water or herbal tea and let it steep for 5 to 10 minutes. This gives the nutrients time to infuse into the water. You can also soak the berries in cold water for a refreshing drink. The soft, water-soaked berries can then simply be eaten or added to a smoothie. The flavor barely changes, but you do get extra nutrients.
As these culinary suggestions show, there are many ways to use goji berries in the kitchen.
6 Nutritional Value of Goji Berries
The values below are indicative and based on dried goji berries, calculated per 56 grams (about 2 ounces), using data from USDA FoodData Central. Values can vary slightly by brand and harvest.
Energy: approximately 195 calories
Carbohydrates: approximately 43 grams
Sugars: approximately 26 grams
Protein: approximately 8 grams
Fat: approximately 0.2 grams
Fiber: approximately 7 grams
Vitamin C: approximately 27 mg
Calcium: approximately 106 mg
Iron: approximately 3.8 mg
Sodium: approximately 167 mg
Goji berries also contain vitamin A, copper, selenium, and zinc, among other nutrients, although the reported amounts vary between sources. For a final, publication-ready table with percentages of the recommended daily intake, we recommend consulting the USDA source data directly and recalculating it for the applicable regional reference intakes.
7 Other Parts of the Lycium Barbarum Shrub
In addition to the berries, the bark, roots, and leaves can also be used. This has been done for centuries, especially in traditional Chinese medicine.
7.1 Leaves
The Lycium barbarum shrub has been used in traditional medicine for centuries. The leaves are often used to make a warm tea that, according to traditional Chinese medicine, is said to have anti-inflammatory and fever-reducing properties. Clinical evidence for this in humans is limited.
In that same tradition, the plant is also associated with eye support, especially after a long day of screen time or exertion. Here, too, the scientific evidence is still limited.
Dried leaves are available for anyone who enjoys a pure, loose-leaf herbal tea. There is also a fine powder, suitable for capsules or extracts, along with ready-made capsules or tablets containing leaf extract. A liquid extract or tincture is available as well.
7.2 Roots
The root bark of the Lycium plant has been used in traditional Chinese medicine for centuries and is said to have a fever-reducing effect. It has also traditionally been used for skin conditions and as support for the lungs. As with the leaves, these are traditional applications for which convincing clinical evidence in humans is largely lacking.
The root bark is available in several forms. The dried bark is traditionally used for decoctions, while a fine powder is suitable for tea or capsules. There are also tinctures and liquid extracts in water- or alcohol-based form, as well as capsules with standardized extract.
7.3 Bark and Stem (Branch Bark)
Although less common than the root bark, this bark is also sometimes used in herbal medicine because of its mild, supportive action according to traditional Chinese medicine. It has properties similar to the root bark, but in a milder form, which is why it is mainly used in subtle blends or as an addition to other herbs.
This bark is rarer to find. The dried bark is occasionally used in traditional preparations, while the powder mainly serves as part of blended formulas. Extracts are usually processed into combination products.
Anyone looking for these products in their purest form will quickly come across a number of specialized places. Many of these products are sold in traditional Chinese medicine pharmacies and Chinese herb shops. Natural health stores with a range of loose herbs also often offer a selection for those who like to blend, brew, or experiment themselves.
There are also numerous online herb suppliers that make a wide range of products accessible to anyone who prefers to order from home. For those who work professionally with herbs or are looking for standardized extracts, specialized phytotherapy shops are a reliable source.
As a Final Note
The goji berry is a distinctive fruit with a long history in traditional Chinese medicine and a growing place in Western kitchens. It provides vitamins, minerals, fiber, and protein, and can be used in many ways in a daily diet, from yogurt and smoothies to tea and soup.
At the same time, it is good to know that the goji berry officially belongs to the nightshade family, and that interaction with certain medications, such as blood thinners, is possible. Anyone who is sensitive to nightshade plants or takes medication would be wise to start slowly and consult a doctor if in doubt. Many of the traditional uses of the leaf, bark, and root are not yet sufficiently supported by modern scientific research, which does not take away from the fact that the goji berry, as a food, can be a valuable addition to a varied diet.
Sources
Health Benefits and Applications of Goji Berries in Functional Food Products Development: A Review
Goji berries: a review of their bioactive components and health-promoting properties
Focus on eye health: analysis of the potential application of carotenoids from goji berries sources
Health-Promoting Effects of Goji Berries (Lycium barbarum): A Literature Overview
Flavonoids from Lycium barbarum Leaves Exhibit Anti-Aging Effects through the Redox-Modulation