WHAT ARE GOJI BERRIES?
The “goji”, goji berries or goji berry, is the small, red fruit of a plant from Asia. Goji has been used in the traditional Chinese cuisine and medicine and other Asian countries for many years. Since the year 2000 this fruit became more popular in the Western diet, being sold as a "superfood" for its beneficial properties for our health. Generally its sale and consumption is in dehydrated format, but there are countries that make fresh Goji juice, in order to concentrate it and make different derived products, such as wine and tea. Now, we will review the following information, to really know what benefits Goji brings to us as well as recommendations regarding its consumption.
WHAT ARE THE BENEFITS AND PROPERTIES OF GOJI?
Now a days, the research and studies done on Goji Berries is extensive, but not always conclusive. The most mentioned characteristic is that it has a high content of bioactive components, among which several phytochemicals with high antioxidant capacity. As well as it being a source of different vitamins, minerals, carotenoids and flavonoids, among others.
Because of what we mention above, we get benefits such as; anti-aging, neuro protection, improved glycemic control, anti-glaucoma, immunomodulatory, anti-tumor and cytoprotective effects. There has been human studies that have shown how it helps strengthen the immune system (post Influenza vaccination), maintain body weight as well as of visual acuity, and protection against hypopigmentation in older adults.
In regards to fitness and people who stay active, it has been shown that the consumption of Goji can reduce the feeling of tiredness after exercise, reducing stress and facilitating adaptation to physical stress during exercise.
Now, regarding its effects on blood sugar, which is one of the most "sold" benefits or sought after by people with diabetes or any condition involving blood sugar, there are studies that show that Goji consumption effectively helps lower its levels. Although people with diabetes or hypertension, should always seek medical advice before supplementing or consuming this type or any type of product.
As you can tell by now, the range of benefits and properties studied varies, however, most of the current evidence concludes that there is still a lot that has to be researched and a higher level of evidence has to be gathered. But, we have to keep in mind that it is a natural fruit, so like all fruits, vegetables and nuts, Goji can be part of a healthy, balanced and beneficial diet. If we start looking for information about apples, watermelons, grapes or oranges, we would probably be talking about something super similar, multiple health benefits! Let's not forget.
HOW IS GOJI CONSUMED?
There are multiple ways to include Goji in our diet. The most common way is in the form of a dehydrated fruit, which is recommended to take between 15 and 30 grams per day, but there are some studies that say of 50 grams a day approx. is okay as well, it all depends on your diet.
Now, as I mentioned before, there are other ways to consume Goji, such as concentrated or extracted into capsules or juices. Studies vary greatly on how to supplement Goji, and therefore results and recommendations also vary.