Goji berries are bright red with a sweet, tangy flavor and grow on a shrub native to Asia
The berry has been used for thousands of years in traditional Chinese medicine as a tonic for the eyes, kidneys, and liver. Today, it is often consumed for its antioxidant effects and to lessen the signs of aging. There aren't many human trials of goji berry, and many are small. But they suggest that goji may protect against vision loss, heart disease, diabetes, and liver problems.
May Protect Eye Health
A few clinical trials have studied the effects of goji berry on age-related macular degeneration (AMD), a leading cause of blindness.Goji berry contains lutein and zeaxanthin, two carotenoids (red, yellow, or orange pigmennts) that protect the eye from damage. Goji is the richest dietary source of zeaxanthin. Studies show that taking it for 28 days can more than double the levels of zeaxanthin in the blood. A trial of 114 older patients with early AMD showed that goji berry increased macular pigment and zeaxanthin compared to placebo (sugar pill containing no therapeutic ingredients). These increases may slow the progression of degeneration in the eye.
In another trial of healthy middle-aged adults, goji berry was more effective than taking a supplement containing smaller amounts of lutein and zeaxanthin. This trial was small—limited to just 27 people. However, results suggest that goji berry could help strengthen the eyes and prevent AMD, even in people without eye damage. Goji berry has also been shown to protect the retina and preserve vision in retinitis pigmentosa. This was also small, consisting of 42 people who took goji for 12 months. A trial of 54 people with myopia (nearsightedness) showed that zeaxanthin from goji berry increased macular pigment, which is associated with better vision.
Larger clinical trials are needed to verify these effects.
May Help Manage Diabetes
In a clinical trial, 67 people with type 2 diabetes took goji berries for three months.
It resulted in the following:
Lower blood sugar
Increased high-density lipoprotein (HDL) cholesterol ("good" cholesterol)
The most significant effects were seen in people not taking other diabetes medications.
May Lower Heart Disease Risk
Goji berries, mainly when eaten as a whole food, may lower the risk of heart disease. It has been shown to decrease levels of triglycerides and increase HDL cholesterol, both of which protect the heart. A small clinical trial of 40 adults over age 50 compared the effects of a healthy diet with and without whole dried goji berries. People who ate 15 g of goji berry daily in along with a healthy diet had higher levels of HDL cholesterol and a decreased long-term risk of heart disease.
May Improve Liver Function
Taking goji berry for 12 weeks may improve liver function, according to a trial of 90 adults with elevated liver enzymes.
Goji berry decreased the following liver enzymes:
Alanine aminotransferase (ALT)
Y-glutamyltransferase (GGT)
This was associated with healthy liver function.
Sources of Goji Berry & Nutrition Facts
Goji berry is available as a whole food, in commercially available food and drinks, and in supplement form. Whenever possible, eat goji as a whole food to optimize its therapeutic effects. Goji berry supplements are available in capsule, extract, and powder forms. These forms may be less effective than incorporating fresh goji berries into your diet. Goji berry is a nutrition-rich food comprising 46% carbohydrates, 13% protein, 1.5% fat, and 16.5% dietary fiber. Dried goji berries can be eaten raw or cooked and used in teas and soups. Goji berries are also ingredients in commercial products such as cookies, chocolates, and wine.
How to Store Goji Berry
Fresh goji berry: Fresh goji berry is perishable and has a short shelf life. The berry will generally stay fresh for up to nine days if it's refrigerated.
Dried goji berries or juices: Dried goji berries or juices are typically found in health food or grocery stores. For these products, follow the manufacturer's directions regarding storage and expiration date. Juices may need to be refrigerated after opening.
Goji berry supplements: Supplements like capsules or powders should be stored in a cool, dry place, away from children or pets. Discard them after one year or according to package labeling.
What Are the Side Effects of Goji Berry?
Goji berry is unlikely to cause side effects in healthy adults. However, consuming a food like goji berry may have potential side effects. These side effects may be common and mild or less common and severe.
Goji has been associated with:
Allergic reactions
A case of toxic hepatitis with stomach pain and jaundice (yellowing of the skin and whites of the eyes)
Should you experience these symptoms, seek medical help right away.
Precautions
Do keep the following precautions in mind when using goji berry:
Severe allergic reaction: Avoid using goji berry if you have a known allergy to it or its ingredients. Ask your pharmacist or healthcare provider for a complete list of the ingredients if you're unsure. People with allergies to tobacco, peaches, tomatoes, or nuts may be more likely to be allergic to goji.
Pregnancy: There's not enough safety data about consuming goji berry during pregnancy. But because it may cause uterus contraction, it is typically not recommended.
Breastfeeding: There's not enough safety data to recommend goji berry during breastfeeding.
Children: There isn't enough safety data to recommend goji berry in children.
Goji berry is a popular functional food. Small studies have shown that it may help preserve vision, guard against heart disease, and decrease blood sugar. Larger, human clinical trials are still needed to verify these results, though. Although it's available in dietary supplement form, goji berry is more beneficial when consumed as a whole food. It can be incorporated into the diet as fresh or dried fruit or as an ingredient in commercially available foods and drinks.
Side effects are rare, but goji berry may interact with the blood-thinning medication warfarin and medicines for diabetes.
Adapted from: VWH
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