Goji berries (Lycium barbarum) are tiny red berries native to Asia. They provide vitamins, minerals, and health-protective plant compounds. Research suggests that goji berries may help boost immune function, fight inflammation, and support eye health, among other benefits.
Goji berries are a concentrated source of vitamin C, providing 20% of your daily needs in a one-ounce dried serving.
Vitamin C boosts the production of white blood cells that help the body fight off infection and disease. It also acts as a powerful antioxidant to protect immune cells against damage from harmful free radicals.
Goji berries also contain other plant compounds and nutrients that support immune health.
In one study, older adults who drank 120 milliliters of goji berry juice daily for 30 days experienced improved immune function.
Goji berries contain carotenoids, flavonoids, and other compounds with antioxidant and anti-inflammatory properties.
These compounds help neutralize free radicals, which can damage cells and contribute to inflammation and chronic diseases.
Goji berries are known for their vision health benefits. They are rich in lutein and zeaxanthin, two carotenoids that help protect the eyes by reducing blue light damage.
Goji berries are also a good source of vitamin A, which plays a key role in maintaining healthy vision. Just one ounce provides over 100% of your daily needs.
Goji berries provide powerful antioxidants, including polysaccharides, flavonoids, carotenoids, and phenols. These compounds have been shown to help protect the skin from damage caused by sun exposure. They also boost your skin’s natural antioxidant defenses.
The vitamin C in goji berries helps stimulate the production of collagen, a protein that keeps your skin elastic to reduce wrinkles.
The antioxidants in berries may help protect the brain against oxidative stress. Oxidative stress occurs when there are too many free radicals and not enough antioxidants to neutralize them. This imbalance can damage brain cells and is linked to memory loss and age-related cognitive decline.
One study found that drinking 120 milliliters of goji berry juice daily for 14 days improved overall well-being and cognitive performance in 70% of the people in the study.
Several animal studies show that goji berry extract can improve decision making and reduce markers of oxidative stress and inflammation in the brain. More research is needed to determine whether similar effects will be seen in humans.
The plant compounds in goji berries may help lower blood sugar in people with diabetes. Early research suggests they work by improving insulin sensitivity, reducing inflammation, and keeping the cells in the pancreas that make insulin healthy.
Goji berries are also a good source of fiber, which can help slow the absorption of sugar into your bloodstream. This can help prevent blood sugar spikes.
A study found that 300 milligrams of goji berry extract daily for three months decreased blood sugar and improved insulin production in people with type 2 diabetes.
Goji berries are commonly eaten dried, like raisins. Below is the nutritional information for one ounce (28 grams) of dried goji berries:
- Calories: 100
- Fat: 0 gram (g)
- Sodium: 75 milligrams (mg)
- Carbohydrates: 21 g
- Fiber: 3 g
- Protein: 3 g
- Vitamin A: 7000 international units (IU), or 140% of the Daily Value (DV)
- Vitamin C: 12 mg, or 20% of the DV
- Iron: 1.8 mg, or 10% of the DV
Goji berries are an excellent source of vitamins A and C. Vitamin A is a fat-soluble vitamin needed for immune function, vision, and reproductive health. Vitamin C supports immunity and helps the skin make collagen.
They also provide a good source of fiber, a carbohydrate that the body doesn’t digest. Fiber can help you feel full longer, lower cholesterol levels, and support blood sugar control.
Like many other dried fruits, goji berries are reasonably high in iron, covering 10% of your daily needs in one serving.
Goji berries are generally a safe addition to your diet. Although rare, some people may be allergic to goji berries. Particularly, the berries may trigger an allergic reaction in people who are allergic to peaches, tomatoes, nuts, and tobacco.
Goji berries may interact with certain medications, especially blood-thinning medications like Coumadin (warfarin). If you take a blood thinner, talk with your healthcare provider before consuming goji berries.
Goji berries have a slightly sour, sweet taste similar to a cranberry. Fresh goji berries are difficult to find. They are most often sold dried, or in the form of a powder or juice. There are many ways to include goji berries in your diet, such as:
- Eat them alone as a snack
- Sprinkle goji berries on top of your salad
- Mixing them into oatmeal or yogurt
- Swap for raisins or other dried fruit in baked goods or homemade trail mix
- Add several into a glass of hot water and let them steep for five minutes for goji berry tea
Goji berries are rich in antioxidants and nutrients that can improve immune function, vision, and brain health. They may also help manage blood sugar levels, improve skin health, and reduce inflammation. Goji berries are commonly sold in their dried form, making them a great swap for other dried fruit like raisins in trail mix, oatmeal, and baked goods.
