Goji Berries
Goji Berries
Snapshot
Goji berries, also known as wolfberries, are nutrient‑dense fruits prized for their antioxidant, immune‑supportive, and vision‑protective properties.
What are Goji Berries?
Goji berries are the bright red fruit of the Lycium barbarum and Lycium chinense plants. Dried or juiced, they provide a concentrated source of vitamins, minerals, and unique phytonutrients that contribute to overall health.
Where It Comes From
Native to Asia, especially China’s Ningxia region, goji berries are hand‑harvested, sun‑dried, and then processed into dried whole berries, powders, or extracts for supplements and functional foods.
Key Nutrients & Compounds
Goji berries contain polysaccharides (LBP), carotenoids (zeaxanthin, beta‑carotene), vitamins C and A, B‑complex vitamins, iron, zinc, and essential amino acids. Their polysaccharides and carotenoids drive much of their antioxidant and immune‑modulating activity.
Health Benefits
The antioxidants in goji berries protect cells from oxidative stress and support healthy aging. Goji polysaccharides enhance immune cell activity and may improve immune resilience. Zeaxanthin promotes eye health by filtering blue light and supporting macular function. Additional benefits include improved energy, mood, and blood sugar balance.
Recommended Dosage
Typical dosages range from 10–30 grams of dried berries daily, or 1,000–1,500 mg of goji extract. Juices and powders are often dosed at 15–30 mL or 3–6 grams per day, respectively.
How to Use It
Add dried goji berries to trail mixes, oatmeal, or smoothies. Mix powder into beverages, yogurt, or recipes. Liquid extracts and juices can be taken straight or diluted in water or other drinks.
Who Should Use It?
Ideal for individuals seeking antioxidant support, immune enhancement, or eye health maintenance. It’s also popular among those looking for natural energy and mood support.
Possible Interactions or Cautions
Goji berries may interact with warfarin, potentially altering INR levels. Mild digestive discomfort can occur in sensitive individuals. Those on blood sugar‑lowering or blood pressure medications should monitor effects and consult a healthcare provider.
Final Thoughts
Goji berries are a versatile superfood delivering broad‑spectrum antioxidant, immune, and vision benefits. Incorporating them into daily routines is an easy way to boost nutrient intake and support long‑term wellness.
Scientific Studies
Amagase, H., & Farnsworth, N. R. (2011). A review of botanical characteristics, phytochemistry, clinical relevance in efficacy and safety of Lycium barbarum fruit (goji). Food Research International, 44(7), 1702–1717.
https://doi.org/10.1016/j.foodres.2011.03.027
Zhao, R., et al. (2014). Protective effects of goji polysaccharides on oxidative stress and cellular aging. Oxidative Medicine and Cellular Longevity, 2014, 418, 1–10.
https://doi.org/10.1155/2014/418082
Polito, L., et al. (2013). Role of goji berry (Lycium barbarum) extract in eye health: focus on the macular pigments. Journal of Functional Foods, 5(4), 1741–1750.
https://doi.org/10.1016/j.jff.2013.07.020