The Potential Health Benefits of Goji Berries

Goji berries also known as wolfberries are small red fruits celebrated in traditional Chinese medicine for their healing properties. Today, modern research supports many of their traditional uses, highlighting their antioxidant-rich profile and potential benefits for the eyes, heart, liver, and more.

1. Supports Eye Health

Goji berries are rich in zeaxanthin, a pigment that protects the retina and may help prevent age-related vision loss. They're considered one of the best natural sources of this compound.

Research shows that goji berries may:

• Increase zeaxanthin levels: Just 28 days of goji berry consumption can more than double blood zeaxanthin levels.

• Improve macular pigment: Older adults with early macular degeneration who ate goji berries showed increased eye pigment density linked to slower vision loss.

• Outperform supplements: One small study found goji berries offered better eye protection than standard lutein or zeaxanthin supplements.

• Protect the retina: In a year-long study, people with retinitis who consumed goji berries saw improved retinal health and visual preservation.

2. Helps Manage Diabetes

Goji berries may help stabilize blood sugar levels in people with type 2 diabetes.

In a three-month clinical trial, participants who consumed goji berries daily experienced:

• Lower blood sugar levels

• Increased HDL cholesterol ("good" cholesterol)

• Stronger effects in those not taking diabetes medications

Always consult your doctor before adding goji berries if you're taking blood sugar-lowering drugs.

3. Promotes Heart Health

Goji berries may contribute to lowering triglycerides and raising HDL cholesterol, both of which reduce heart disease risk.

In one study of adults over 50:

• Participants who ate 15g of goji berries daily for six weeks saw higher HDL levels

• Combined with a healthy diet, goji berries may improve long-term cardiovascular markers

4. Supports Liver Function

Goji berries may improve liver enzyme levels and overall liver health.

A 12-week study showed that participants with elevated liver enzymes who consumed goji berries experienced:

• Reduced ALT and GGT levels, markers of liver inflammation

• Improved liver function, especially in those with mild liver concerns

Nutrition Facts: Dried Goji Berries (5 Tbsp / 28g)

• Calories: 98

• Protein: 4g

• Carbohydrates: 22g

• Fiber: 3.6g

• Vitamin A: 7500 IU

• Vitamin C: 13.6mg

• Calcium: 53mg

• Iron: 1.9mg

• Sodium: 83mg

They also contain riboflavin, thiamine, niacin, copper, manganese, magnesium, and selenium.

Fresh vs. Supplements

Goji berries are available as:

• Whole dried berries

• Juices and teas

• Powders or capsules

Whole berries are preferred for their full nutrient and fiber content. Supplements may be helpful for convenience but are not as well-studied.

Are Goji Berries Safe?

Goji berries are generally safe, but some people should use caution:

• Allergies: If you're allergic to tomatoes, peaches, or tobacco, use goji with care.

• Medication interactions: Goji berries may interfere with blood thinners like warfarin and diabetes medications.

• Pregnancy: Due to a risk of uterine contractions, goji berries are not recommended during pregnancy.

• Rare toxicity: One case report linked high intake of goji tea (3x/day) to liver inflammation, but this is uncommon.

Final Thoughts

Goji berries are more than a trendy superfood they may help protect your vision, heart, blood sugar, and liver. Enjoy them as a snack, sprinkle them over oatmeal or yogurt, or add them to smoothies for a nutrient-rich boost.

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