Goji Berries: Surprising Side Effects And Incredible Health Benefits

Goji berries (Lycium barbarum), also known as wolfberries, Chinese boxthorn, or gǒu qǐ, are steeped in history and have existed for millennia. Native to Asia, particularly China, they have thrived in the wild for centuries.

Goji berries have a rich history that dates back an impressive 4000 years. Their cultivation originated in northwest China’s arid and semi-arid belts, a testament to their resilience and adaptability. This long chronology suggests that these hardy regions are the birthplace of goji berries, adding to their historical significance and intrigue.

For centuries, Goji berries have stood revered in China as a health food and a potent medicinal plant. Traditional Chinese medicine has long harnessed its power to promote liver and kidney health and nurture eye vision. This enduring use in ancestral Chinese medicine, where they have been affectionately dubbed the “red diamonds,” is a testament to their trusted and reliable health benefits.

Goji berries belong to the solanaceous or nightshade family and are far from ordinary. Unlike their cousins, such as tomatoes, potatoes, eggplants, bell peppers, and chilies, goji berries stand out with their vibrant hue and unique characteristics. That makes them a fascinating addition to any diet, sparking curiosity and interest.

These perennial, woody-stemmed large shrubs can reach a towering 12 feet in the wild. They produce tiny, vibrant orange-red ellipsoid berries measuring only 1-2 cm. Their flavor is a delightful combination of sweet and tangy, making them a distinct addition to any diet.

At first glance, they might be mistaken for tiny grape tomatoes or the Asian pygmy red chilly, adding to their mystique. The delightful cross between cranberry, cherry, and tomato taste is a unique experience that will pique your curiosity.

Hardy by nature, they can survive highly harsh winters on a par with USDA hardiness zone-3 (-40°F to -30°F). The goji plants flowers in spring and summer and bears fruits in early fall.

Most goji berries in the United States are dried and imported from China. However, in 2013-2015, goji berry farming was initiated in California, and it was called Goji Farm USA, America’s first. Following the US goji berry craze in the early 2000s, gastronomes touted it as a superfood, a term used to describe nutrient-dense foods beneficial to health. 

Some even dubbed it a miracle berry for its nutrient-dense properties. However, it’s important to note that, like any food, goji berries may have potential risks and side effects, and it’s crucial to exercise caution and consult with a healthcare provider before incorporating them into your diet.

You can buy goji berries from most health food stores or online. Being versatile, it pairs well, whether fresh or dried, with all kinds of foodstuff. If fresh, you may sip it as a juice, or you may add the wonder berries, fresh or dried, to:

• smoothies
• trail mixes
• oatmeal breakfast cereal
• yogurt
• salads
• baked goods
• desserts
• different sauces

Let’s delve deeper to understand if they have lived up to the hype or if more research is needed to support these claims.

Goji berries, rich in antioxidants, vitamins, and minerals, offer a unique nutritional profile. These benefits extend from slowing aging, promoting good eye health, and strengthening vital organs like the liver, lungs, and kidneys to preventing free radicals from harming DNA, lipids, and protein. This unique combination of health benefits and their long history of safe consumption makes Goji berries a confident addition to any diet, potentially improving overall health and well-being.

Goji berry

Goji Berry Nutrition Facts

Just five tablespoons (28 grams) of dried goji berries pack:

Even a small serving of this fruit contains fiber, iron, and vitamins A and C.

Source: https://www.healthline.com/nutrition/goji-berry#benefits

Health Perks of Goji Berry

• Safeguards the eyes

Goji berries contain lutein and zeaxanthin, potent antioxidants that support age-related eye diseases, including vision loss. Research studies and randomized trials, such as those conducted at the University of California, Davis, have authenticated that a regular small serving of goji berries may help prevent or delay the development of age-related macular degeneration, or AMD, in healthy middle-aged people by boosting the protective pigments in the eye. These studies provide scientific evidence of the potential health benefits of goji berries.

The pigments that increased in the group that ate goji berries, lutein, and zeaxanthin filter out harmful blue light and provide antioxidant protection. Both help to protect the eyes during aging.

Another American Academy of Optometry study found that seniors who consumed goji berry juice for three months substantially enhanced their zeaxanthin levels. Besides, routine intake of goji berries protects our eyes from UV light, oxidative stress, and free radicals.

• Builds stronger immunity

Along with the antioxidant properties that naturally enhance our immune system to ward off harmful free radicals, goji berries pack a large amount of vitamins A and C, strengthening our immune system to fight against ailments, from common colds, inflammations, and various infections to as critical as cancer issues.

Following a 30-day study in 60 older adults, drinking 4 ounces (120 mL) of goji berry juice daily significantly boosted immunological responses, raising the levels of immune cells in the body and subjective feelings of general well-being with no adverse reactions.

• Beneficial to diabetics 

In a clinical trial involving 67 people with type-2 diabetes, the participants consumed goji berries for three months. The results came out promising:

*Lower blood sugar level

*Elevated HDL or good cholesterol level.

Further research studies elucidated that goji berries were likely to help control the release of sugar into the blood, balancing the insulin and glucose levels in the blood cells. Experts also believe that the polysaccharides found in goji berries work as active ingredients to help type-2 diabetes lower serum glucose.

Goji berries

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• Safeguards against cancer

With their high levels of antioxidants, vitamin C, zeaxanthin, and carotenoids, goji berries are a powerful ally in the fight against cancer. A report published in the National Health Library (NIH) highlighted breast cancer case studies, indicating that goji berries could inhibit the proliferation of cancer cells, slow down tumor growth, and enhance the body’s anticancer activity. This chemo-preventive potential offers a glimmer of hope in the battle against cancer.

Scientists also maintain that goji berries may trigger apoptosis, a programmed cell death, thereby eliminating the threat of active cancer cells.

• Enhances skin health

Goji berries contain beta-carotene, an essential plant phytochemical, and nutrients like vitamin C and amino acids. These are vital for collagen synthesis, which obtains structural protein to help maintain the elasticity and firmness of the skin and slacken premature wrinkles.

Regular intake of goji berries may further stop skin irritation, protect against sunburns and UV light, and, due to its anti-inflammatory properties, safeguard against skin disorders such as acne and eczema.

• Safeguards liver

In traditional Chinese medicine, goji berries have been exploited since ancient times to treat liver diseases. Science-backed studies, too, have led to findings that the potent antioxidants in those berries enable liver detoxification and protect it from damage. Incredibly, those wonder berries may also reverse alcohol-induced fatty liver conditions.

• It works against anxiety and depression and improves sleep.

 A 14-day clinical study undertaken with humans in the United States showed that drinking goji berry juice could boost energy, improve mood, and induce better sleep quality, including calmness and well-being, with no adverse effects.

After researching the health benefits of goji berries, we can deduce that they are perfectly safe to eat. However, everything has its downside. Eating goji berries carries some risks and side effects, so exercising caution before introducing them into your meal plan is always wise.

Clinical studies support that goji berry consumption tends to interact with some drugs. Those taking warfarin, a blood thinner medication, are advised to avoid eating goji berries. Likewise, eating goji berries may interact with diabetes and hypertension medications.

These berries may also trigger an allergic reaction in rare cases, especially in persons with a particular fruit allergy or oral allergy syndrome. The best thing to do is consult your healthcare provider before incorporating them into your diet plan.

The bottom line: If you observe moderation, eating goji berries to satisfy your cravings and, as a welcome variation to your regular diet, is entirely safe.

Disclaimer: The views expressed in the above text are solely research-based, not medical advice; the author solicits reader discretion and cross-references or consulting a healthcare provider for further substantiation.