Goji berries: nutritional values, properties and benefits of these miraculous fruits!
Goji berries have been known since ancient times for their multiple benefits. The ingredients contained in these fruits, in fact, are full of properties recognized since the most ancient traditional Chinese medicine.
Goji, whose botanical name is Lycium barbarium, is a shrub belonging to the same family as potatoes and peppers. Its berries, on the other hand, resemble small red cherry tomatoes (the shape is similar) and are usually eaten dried, but not only. Originating from the Himalayas, these fruits with incredible properties are rich in vitamins and antioxidants and today they are also very much appreciated in the West, especially by those who love the healthiest cuisine.
So let's find out together everything there is to know about Goji berries, from the nutritional values to the benefits that these berries bring to our body and the many ways we have to consume this truly special product of nature.
Goji berries: nutritional values and calories
Goji berries are full of active ingredients, and it is their very nutritious content that makes them a real cure-all, 100% natural! First of all, for those who are always worried about the figure, let's say that in 100 grams of berries there are 340 calories.
These special fruits contain a very high quantity of vitamins, and in particular of vitamin A and vitamin C. They are also rich in mineral salts: calcium, iron and sodium. They also provide our body with a high number of proteins. These include: alanine, arginine, aspartic acid, cystine, glutamic acid, glycine, histidine, isoleucine, leucine, lysine, methionine, phenylalanine, proline, serine, tronine, tyrosine. The carbohydrates contained in the berries are mainly fiber (52%) and sugars.
All the properties and benefits of Goji berries
Given the high amount of active ingredients in Goji berries, it is no wonder that their intake can bring so many benefits! First of all, these fruits have recognized energetic properties: the vitamins they contain, as well as the mineral salts, make them super-nutritious, excellent for increasing your energy level.Try consuming them as a snack before going to the gym or immediately after: they work as an anti-fatigue, return lost salts and are also light!
Another recognized property of Goji berries is the antioxidant: these berries are excellent, in fact, in fighting free radicals, thus delaying all the effects of aging. Often, not surprisingly, this fruit is used to make cosmetic products such as anti-wrinkle creams or for the body: it helps, in fact, to keep the skin soft and supple.
Again: Goji berries help speed up the metabolism, rebalancing the blood sugar level. They also give a sense of satiety that really represents a plus if you are on a diet or, in any case, you want to lose weight and do not want to give up health and quality: eating a few berries as a snack in the middle of the morning or afternoon will help us avoid binging at main meals!
Goji berries also strengthen our immune defenses, making us stronger even in view of seasonal ailments. Their anti-inflammatory principle is great for fighting colds and flu symptoms. What's more, these small red fruits, so rich in fiber, help regulate intestinal transit, favoring the functions of this organ. Finally, their high content of vitamin C and carotenoids is good for eye health and at the sight.
Goji berries: how to take these fruits and recommended daily amount
Even if Goji berries are so good, you should never overdo their intake to prevent any contraindications: the recommended daily amount is about 10-20 grams, which is good or bad for two tablespoons of dried berries. To obtain greater benefits, it will be good to consume these berries regularly for at least 3-4 weeks, and then resume their intake after some time. For the juice, however, the recommended amount is 120 ml per day.
Dried berries, preferably organic because of controlled origin, are quite easy to find on the market. You can also find them fresh, but they are more complicated to find: even in this case, it is good to make sure that they come from organic cultivation. These products can be consumed either alone or added to salads, soups, or together with milk and muesli or yogurt.
There are already products on the market that contain them such as energy bars or fruit jams or, again, tea and infusions, not to forget the juice! You can also try adding them in a nice smoothie: try the recipe that we suggest below in our video, tasty and great for your health.
Goji seeds and plant: to grow berries at home!
If you want to grow Goji berries directly at your home, you just have to buy Goji seeds and then plant them: the best time to do it is undoubtedly spring! You can also purchase a small plant directly and then transfer it, making sure the roots are moist and the soil is sandy or with a gravel bottom.
Be careful when taking care of your plant: Lycium barbarum has thorns! Both the shrub and the seeds must be exposed to sunlight in order to fully develop. The plant will flower between May and July, while the berries will be ripe at the end of summer. At that point, all you have to do is dry the small red fruits in the sun and store them in airtight jars. Voila, ready for consumption!
Contraindications of Goji berries
If the recommended quantities are not exceeded, Goji berries are almost completely free of contraindications. But beware of allergies! The only possible contraindications are those related to allergic reactions to solanaceae. Therefore, if you are allergic to tomatoes, peppers, potatoes and aubergines, it is better not to eat these fruits because they could make you very sick.
Also be careful if you suffer from health problems such as diabetes and hypertension, or if you take anticoagulant or hypoglycemic drugs because complications could occur.
For more scientific information on Goji berries, you can consult the Humanitas website.
