In the last decade, the consumption of goji berries, also known as goji, has expanded significantly. The studies that give them anti-aging properties and high contents of fiber, antioxidants and vitamins are to blame for this fruit becoming fashionable. Hence the growing interest in knowing the properties of goji berries, their benefits and also their possible contraindications.
But like all fashions, opinions for and against can leave the consumer with a sea of doubts. To solve them we have the experience of Laura García Iruretagoyena, dietitian-nutritionist and pharmacist.
What are goji berries and where do they come from?
The first thing you have to know is what it is about. Also known as Lycium fruits, goji berries come from plants in the Solanaceae family native to Asia called Lycium chinense and Lycium barbarum. They are small fruits, reddish orange in color and with a characteristic sweet flavor with acidic tints, which are harvested at the end of summer. It is usually consumed in a dehydrated form, although there are those who take it in soups, infusions, or even in juice.
Nutritional value of goji berries.
There is no single answer to that question, because the composition can vary depending on the crop, maturation, origin and processing (drying, storage…) it has. But it can be confirmed that some studies refer to the fact that “goji berries are an important source of nutrients and bioactive compounds,” says the expert. This is the basis of the nutritional information for goji berries that is often highlighted in scientific literature.
Minerals: «Goji berries provide significant amounts of potassium, copper, manganese, iron and zinc, essential micronutrients for metabolic, antioxidant and immune system functions. In addition, they have a moderate lipid content.»
Content in antioxidants and polysaccharides: polyphenols, including phenolic acids and flavonoids, carotenoids and other bioactive compounds such as phenylpropanoids, coumarins and lignans.
input calories and macronutrients:In dry format, the calorie intake varies between 300 and 350 kcal/100 g.
Carbohydrates: they are the predominant macronutrient; they represent approximately 46–87% of the dry weight.
simple sugars: glucose: 14.4–17.32 g/100 g dry weight; Fructose: 12.7–21.71 g/100 g dry weight.
proteins: they provide approximately 5.3–14.3% of the dry weight.
Several essential amino acids have been described in its protein fraction and, although it is true that it provides amino acids, the total amount of protein in a typical serving of goji is usually modest, so the practical relevance may be oversold if it is not quantified per serving.
«Goji berries stand out for their high proportion of carbohydrates, dietary fiber, vitamins and minerals, which could contribute to functions such as fluid balance, nerve function, energy metabolism and bone health. But studies are still limited,» says the expert.
What are the main properties of goji berries?
When analyzing what goji berries are for, the scientific evidence must be qualified. “Trials in humans have observed increases in serum zeaxanthin and measures related to macular pigment after supplementation with goji, both in populations with early macular degeneration and in healthy adults,” states the pharmacist.
On the other hand, they have a potential systemic antioxidant effect and some studies suggest improvements in some lipid glycemic parameters in certain contexts, «but this is not the same as saying that eating these berries can serve as a treatment against type 2 diabetes,» he clarifies.
Regarding the immunomodulatory and anti-inflammatory action, recent reviews highlight immune and anti-inflammatory mechanisms, “but highlight limitations and lack of robust clinical trials for many indications.” Finally, the expert states that “in vitro studies also seem to demonstrate anti-cancer properties.”
What does science say about goji berries (busting myths)?
myth: They are a superfood that prevents cancer and aging.
reality: “There are promising preclinical results (antioxidant, anti-inflammatory, etc.), but there is no basis to convert it into general clinical promise in humans.” More clinical research and better standardization are needed.
myth: They detoxify the liver.
reality: There are lines of research on hepatoprotection and metabolism, «but detox is a marketing term. The effects, when they exist, are interpreted as metabolic/oxidative modulation.» That is, it regulates cellular metabolism and the balance between the production and neutralization of free radicals.
myth: They serve everyone and are always safe.
reality: When reviewing the properties and contraindications of goji berries, there are clear warnings to take into account such as the interaction with anticoagulants. Cases of allergies have also been detected.
How to consume goji berries correctly?
The most common way to take them is dry, as a snack or topping, in yogurt, salads, or porridge. They can also be consumed rehydrated as an infusion.
They can also be cooked in breads, compotes and mixtures with nuts, as well as in juices and drinks fermented with lactic acid or as goji wine.
Frequently Asked Questions About Goji Berries
Our expert answers the most common questions about goji berries:
Are goji berries suitable for children?
In healthy children, as food (without supplement), they could be consumed in small specific quantities, «but there is no solid basis of specific trials in the pediatric population to recommend functional use», that is, a use justified by specific beneficial properties for health, the expert emphasizes. On the other hand, he points out that you have to be cautious due to the possibility of an allergy occurring. For this reason, García Iruretagoyena recommends that the first time they are offered they be given very little and that they be avoided in children with known food allergies.
Can goji berries be consumed during pregnancy?
The nutritionist’s response is once again in line with the lack of sufficient evidence in adults. And he adds that «there are animal studies that conclude that supplementation with goji berries had beneficial effects on breeding rabbits, mainly through an improvement in milk production, better growth of offspring and the modulation of reproductive hormones.» In any case, the use of goji berries during pregnancy should be done under the supervision of the doctor who controls the pregnancy.
Do goji berries help you lose weight?
«There is no evidence to support that gojis lose weight by themselves. The fact that they provide fiber can help control satiety, and if they are used to replace ultra-processed snacks and portions are controlled, they can help indirectly. But like all foods, they also provide calories, so their intake should also be moderated,» clarifies García Iruretagoyena.
How to properly preserve goji berries at home?
The ideal way to preserve them is to use an airtight container and place it in a cool, dry and dark place to minimize oxidation and moisture absorption (which promotes deterioration). If you live in a place with a humid environment, it is recommended to put them in the refrigerator and, if they can stand it, rehydrate them before consumption.
Do goji berries lose properties when cooked?
Heat and time can reduce sensitive compounds, such as vitamin C, and some carotenoids can change bioaccessibility. Therefore, the expert suggests gentle cooking or adding them at the end. If they are infused, it is recommended to eat the whole berry to take advantage of the fiber and less soluble compounds.
Can you take goji every day? What is the maximum recommended dose?
One of the most common questions is how many goji berries should you eat per day. The answer is yes, if there are no contraindications such as anticoagulant medication (such as warfarin) or allergies, but in a moderate way. It must also be taken into account that, as the pharmaceutical company indicates, “these berries, imported from Asian countries, may contain relevant amounts of pesticides and heavy metals.” This is the reason why the expert recommends its occasional consumption and accompanied by a varied diet.
Although there is no clinical consensus on the maximum dose (guidelines range from 6g to 12g per day), “megadoses or unsupervised extracts should be avoided.”
Can goji berries cause allergies?
There are publications that report anaphylaxis and allergy, more frequently in people with a peach skin allergy and a history of food allergies.
Where to buy goji berries?
It is recommended to opt for establishments that guarantee quality controls and food safety, checking labeling and origin, since they may present relevant amounts of pesticides and heavy metals.
The ALDI Council
Goji berries are nutritious, but they are not essential or superior to other dried fruits of the Mediterranean diet (plums, raisins, dates, figs, etc.). If you like them, add them to your recipes, and alternate with other dried ones, ensuring at least three servings of fresh fruits daily.
Laura García Iruretagoyena. Member of the Spanish Academy of Nutrition and Dietetics. After studying Pharmacy, Nutrition and Journalism, he has worked for more than six years in pharmacy offices in San Sebastián, Bilbao and Düsseldorf (Germany). In the latter, he passed the exam to validate his degree to be able to practice as a pharmaceutical professional. Back in Spain he worked as a journalist for a health communication office. Without losing sight of this field and after the arrival of the pandemic, he decided to embark on a new adventure and try teleworking to guide health professionals and patients with questions related to the COVID-19 vaccine. A year later he moved back to Germany and continued in the field of medical information and began his journeys in the world of pharmacovigilance, where he continues to this day while pursuing a part-time doctorate in Nutrigenomics and Personalized Nutrition. He is currently a Senior Specialist in Pharmacovigilance and integrated medical information, at PharmaLex (Germany).
