Have you heard of Goji Berries? Spoiler Alert: They’re mind-numbingly good for the skin and body. They’re much like blueberries and raspberries — but more powerful than them in some aspects. So — what are you waiting for? Here’s all you need to know about this expert-approved berry. Read on!
What Are Goji Berries?
Goji Berries, alias wolfberries, are tiny, blood-red itsy-bitsies power-packed with vitamins, minerals, antioxidants, and health-enhancing properties. They’re derived from a shrub native to China, and are revered by Asians as a superfood. They’re coveted for their ability to enhance your immunity, diminish signs of ageing, maintain the health of your eyes, and strengthen your lungs, kidneys, and liver amongst other things.
They’re often available in the form of powders or dried-up berries like raisins. Many add them to teas, medicines, and wine. You might have noticed them in superfoods-charged juices and blends too. Apart from benefiting your health, there’s a reason why dermatologists endorse them too — and it’s because they’re loaded with skin-loving ambitions. More on that soon.
Goji Berry Nutrition Facts
Here’s all you need to know about goji berry nutrients.
- Goji Berries are loaded with Vitamin C. This antioxidant enhances our immunity, makes our skin look firm and tight, and makes our face glow.
- They also contain Vitamins B1, B2 (riboflavin), B3, and B6 which keeps us energised and alert throughout the day. These vitamins diminish lines, wrinkles, sagging, and retains our skin’s moisture.
- Zinc, on the other hand, treats inflammation and regulates oil production — ideal for those with rosacea, eczema, and other such conditions. It can also promote the production of collagen and elastin.
- Vitamin A encourages cell turnover and this makes our skin look radiant and even-toned.
- They’re composed of polysaccharides that defend the skin from pollutants and help it retain moisture.
Now that you know about goji berry’s nutritional value, onto the benefits.
Dried Goji Berry Nutrition Facts
The nutritional value of dried goji berries is astounding. According to reports, just 5 tablespoons of dried-up berries pack:
- Calories: 98
- Protein: 4 grams
- Fat: 0.1 grams
- Carbs: 21.6 grams
- Fiber: 3.6 grams
- Sugar: 21.8 grams
- Iron: 11% of the Daily Value (DV)
- Vitamin A: 501% of the DV
- Vitamin C: 15% of the DV
Benefits of Goji Berries
- Goji Berries are a top-tier antioxidant. Each berry is packed with antioxidants like Vitamin C, polysaccharides, and flavonoids. This enables it to slow down signs of ageing by promoting the production of collagen and elasticity in the skin. This results in tight, firm-looking skin.
- They also protect your skin from UV-induced damage, target spots and pigmentation, seal moisture into the skin, and make your skin tone appear even. This reinstates your glow.
- Goji Berries are loaded with anti-inflammatory properties. The presence of Vitamin C and other antioxidants in the fruit interacts with an ingredient called betaine that can reduce the formation of ‘inflammatory’ chemicals in the skin. This quality allows it to treat and soothe conditions like eczema and psoriasis.
- Since these berries are chock-full of Vitamin A, Vitamin C, and zinc, they can enhance the health of your scalp and promote the growth of the mane. And thanks to their composition of antioxidants, they can help treat ‘scalp acne’ too.
- They can fortify and strengthen the skin barrier courtesy of fatty acids like linoleic acid. This improves the skin’s health.
- They’re believed to protect the eye from diseases and infection because of their composition of antioxidants.
- They can enhance your immunity and improve your overall health by fighting off free radicals, prevent liver damage, and stabilise blood-sugar levels too.
Now that you’re acquainted with the facts and nutritional content of goji berries, how do you incorporate them into your diet?
How To Eat Goji Berries?
You can add dried-up berries to your cereal, yoghurt, oatmeal, and other such foods in lieu of almonds, walnuts, and more. Adding them to cookies, brownies, muffins, and cupcakes works too. Though Goji Berries are often available in a dried-up format, you can rehydrate them by soaking them in a bowl of water for a couple of minutes. Softened, dehydrated berries can be added to salads and soup.
If you find these berries in the form of a powder, simply sprinkle some over your juice or smoothie, and you’re done. Or you always have the option of eating them raw.
3 Homemade Recipes Using Goji Berries
Goji Berry Tropical Fruit Juice
Ingredients:
- ¼ cup Goji Berry
- 2 cups of water
- ¼ cup banana, blueberries, raspberries (optional)
Method:
Add the berries to 2 cups of water overnight. Blend the two together the next day before adding the rest of the fruits to the mixer. You can add more water if you feel like the consistency isn’t runny enough.
Goji Berry Lemonade
Ingredients:
- 6 tablespoons Goji Berry
- 4 cups of water
- ¼ cup lemon juice
Method:
Add the berries to a jar of water. Shut the lid and let them soak overnight. The water will take on a reddish colour while the berries become plump. The next day, strain the berry-infused water and add lemon juice to it. You can use the berries for something else — like adding them to soups or salads.
Goji Berry & Pineapple Juice
Ingredients:
- ¼ cup goji berry
- 1 cup pineapple
Method:
Cut a pineapple into small pieces. Boil some water and pour it over the berries to rehydrate and soften them. Let them soak for about 10 minutes. Add both to a mixer and blend away. That’s it.
Now that you know how to add these berries to your diet, what are you waiting for? Throw in a handful of them in your smoothies, shakes, and juices. It’s that simple!
If you’re not much of a DIY person, these products have your back:
FAQs
- What happens if you eat goji berries every day?
From enhancing your immunity in the long-term to targeting spots and dullness on the face, daily consumption of these berries can improve your overall health as per studies.
- How many goji berries should you eat a day?
You can consume about two tablespoons of dried-up berries every day. This is around 20g to 30g.
- Are dried Goji berries good for you?
Yes — for all the reasons stated above.
- What vitamins are in Goji berries?
They contain large reserves of Vitamin A and Vitamin C.
- Are Goji berries better than blueberries?
It depends on what you’re looking for. While Goji Berries pack more calories than blueberries, the former is richer in iron, fibre, vitamin C, and calcium. Each fruit has its own benefits.
- Do Goji berries help hair growth?
Yes — thanks to Vitamin A, Vitamin C, and zinc. They also have antibacterial, antifungal, and anti-inflammatory properties that keep your scalp healthy.
- Who should avoid Goji berries?
Do consult your doctor before consuming these berries. They’re notorious for interacting with blood thinners and medications for diabetes and high blood pressure. They can also cause a life-threatening allergy called anaphylaxis if you’re allergic to them. If you’re pregnant, avoid Goji Berries as they contain a compound called betaine that can hurt the foetus.
- How many calories are in 100 g of Goji berries?
About 349 calories.
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Featured Image: Pexels
