Goji berries: Unlocking the health potential of the "red diamonds"

Goji berries are the fruit of the Lycium barbarum, a shrub originating from Asia, particularly China, Mongolia, and Tibet. This plant belongs to the nightshade family, akin to tomatoes or peppers. In their natural habitat, they can reach up to 3 metres in height and bear distinctive red fruits that ripen from August to October. As most goji berries are sourced from Asia, they are often dried for easier transportation, and we frequently find them in their dried form in our shops.

Goji berries are truly a superfood, used 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), which support the nervous and circulatory systems, along with vitamin C, known for its antioxidant and immunity-boosting properties. These berries also contain vitamin E (often called the vitamin of youth), as well as beta-carotene, lutein, and zeaxanthin, which support eye health, protect the retina, and improve visual acuity. The minerals in them, such as iron, zinc, selenium, calcium, phosphorus, and potassium, support the function of internal organs, positively affect the condition of skin and hair, and take part 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 helping regulate sleep. With their high fibre content, they aid digestion and provide a feeling of fullness, and their 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 makes these berries slow down the ageing process, support liver regeneration, and may have anti-cancer effects. Although they are quite caloric (about 167 kcal per 100 grams), when consumed in moderation, they are a valuable and tasty addition to a well-balanced diet.

Goji berries can be consumed in many ways. They are an ideal snack or an addition to muesli, yoghurt, or salads. They are also great as an ingredient in healthy smoothies. It is worth soaking them beforehand to enhance softness and sweetness. You can also prepare an infusion by pouring hot water over a tablespoon of dried fruits and allowing it to steep for a few minutes. Goji berries are successfully added to baked goods such as cookies, bread, or muffins.

Although it is challenging to import fresh fruits directly from Asia, fortunately, you can plant goji shrub seedlings in your own garden. This provides access to fresh fruits, which is particularly important, for example, for vitamin C, which is especially sensitive to oxygen and light, and its content in dried berries is significantly lower than in fresh ones. The shrubs prefer sunny locations and well-drained soil. They are frost-resistant, but young plants should be protected during the winter. The first fruits usually appear about two years after planting.

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 a lack of sufficient research, their consumption is not recommended during pregnancy and breastfeeding. People 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 excessive consumption may have a laxative effect.