Unlocking the power of goji berries: A superfood from the east
Goji berries, often referred to as "red diamonds of the East," are small fruits with significant health benefits. Valued for centuries in Chinese medicine, they have recently gained popularity in Europe as one of the most valuable superfoods. Discover why they're worth incorporating into your diet and how you can add them to your meals.
Goji berries are the fruits of the Lycium barbarum, a shrub native to Asia, particularly China, Mongolia, and Tibet. This plant belongs to the nightshade family, similar to tomatoes and peppers. Under natural conditions, it can grow up to 3 metres tall and bears distinctive red fruits that ripen from August to October. Since most goji berries originate from Asia, transporting them fresh is challenging, so we usually find them dried in our stores.
Health benefits of goji berries
Goji berries are truly a superfood, and they have been utilized in the traditional medicine of Asian countries for over two thousand years. They are an excellent source of B vitamins (including B1, B2, and B6) that support the nervous and circulatory systems, as well as vitamin C, known for its antioxidant and immune-boosting properties. These berries also contain vitamin E (known as the vitamin of youth), along with beta-carotene, lutein, and zeaxanthin, which promote eye health, protect the retina, and improve visual acuity. The minerals present, such as iron, zinc, selenium, calcium, phosphorus, and potassium, support the function of internal organs, positively affect the condition of skin and hair, and participate in numerous metabolic processes.
Goji berries also contain up to 19 amino acids, including tryptophan – an amino acid that influences serotonin production, improving mood and regulating sleep. With their high fibre content, they aid digestion and promote a feeling of fullness. Regular consumption may contribute to lowering cholesterol and blood sugar levels. Interestingly, studies have shown that after just 30 days of daily consumption of goji berries, an increase in immune cell count and overall well-being can be observed. The presence of powerful antioxidants helps slow down aging processes, support liver regeneration, and may have anti-cancer effects. Although they are slightly caloric (about 167 kcal per 100 grams), when consumed in moderation, they are a valuable and tasty part of a well-balanced diet.
How to consume goji berries?
Goji berries can be enjoyed in various ways. They make an ideal snack or an addition to muesli, yogurt, or salads. They also work well as an ingredient in healthy smoothies. It's worth soaking them beforehand to gain softness and a sweet taste. You can prepare an infusion by pouring hot water over a tablespoon of dried berries and steeping it for a few minutes. Goji berries can also be added to baked goods like cookies, bread, or muffins.
Growing goji berries in Canada
Although importing fresh fruits directly from Asia is challenging, fortunately, you can plant goji shrub seedlings in your own garden. This provides access to fresh fruits, which is particularly important for vitamin C, as it is sensitive to oxygen and light, resulting in lower content in dried berries than fresh ones. The shrubs prefer sunny locations and well-drained soil. They are frost-resistant, but young plants should be protected for the winter. The first fruits usually appear about two years after planting.
Contraindications
Although goji berries are safe for most people, in some cases, caution should be exercised. They can interact with medications, particularly anticoagulants and those regulating blood pressure. Due to insufficient research, their consumption is not recommended during pregnancy and breastfeeding. Individuals allergic to other plants from the nightshade family, such as tomatoes or peppers, should also be cautious. They should not be consumed in excess; about 10 grams daily is sufficient, as an excess may have a laxative effect.
