Goji Berry & Vitamin C

Goji berries currently excite much interest as "superfoods." But while opinions vary on their ability to cure a range of illnesses, the dried fruits, also known as wolfberries or boxthorn berries, are undeniably rich in many nutrients, including vitamin C. One serving of goji berries won't give you all the vitamin C you need for the day, but adding the dried berries to your diet makes for a tasty addition to other vitamin C-rich foods such as orange juice and red peppers.

Nutrition Information

Although some goji berry distributors portray the fruit as vastly higher in vitamin C than other foods, in reality the berries provide about half the amount of vitamin C as a comparable serving of fresh oranges. Nutrient levels vary from supplier to supplier, but in general, a serving of about 40 grams of dried goji berries supplies about 10 percent of the recommended daily amount of vitamin C, along with 20 percent of the recommended amount of vitamin A and eight percent of iron. A 100-gram serving provides about 37 percent of the recommended daily amount of vitamin C. Eat the berries in cereals, baked goods or salads, or infuse the berries in boiling water and drink the steeped liquid as tea.

Benefits of Vitamin C

According to the University of Maryland Medical Center, foods with vitamin C play an especially important role because the body cannot store its own. A significant antioxidant, vitamin C may help protect the body from cancer, heart disease, hypertension, cartilage problems, eye problems, sunburn, colds and the effects of aging. UMMC suggests taking in up to 1000 mg of the nutrient daily, whether from food sources or from vitamin supplements. However, UMMC also states there is no evidence that taking vitamin C supplements will help or prevent these conditions.

Alternatives

Vitamin supplements are readily available. Look for capsules, tablets or powders labeled either "vitamin C" or "ascorbic acid." Alternative dietary sources include other berries, citrus fruits and juices, green and red peppers, leafy greens, tomatoes and pineapples.

Drawbacks

Overly high doses of vitamin C may cause diarrhea and other stomach problems, warns UMMC. Keep track of the amount of goji juice or berries you consume in order to keep your vitamin C intake lower than 2,000 mg per day. Vitamin C may interact with other drugs, either decreasing the benefits of the drug or the Vitamin C. In some cases, as with acetaminophen painkillers, high amounts of vitamin C may increase the amount of acetaminophen released into your bloodstream. The goji berry specifically has not been linked to adverse reactions, although more research is needed, notes Drugs.com.

Growing Goji Berries

According to garden author Eric Toensmeier, growing the goji berry shrub is relatively easy, provided you give enough room to the somewhat invasive plants. In the United States, goji berry shrubs thrive from zones 5 to 8. Plant them in sun or part shade. The shrubs, which have a vine-like growing habit, reach between 6 to 12 feet tall and broad, depending on the cultivar. Potential problems include slugs and powdery mildew. The latter can be avoided by not crowding the shrubs. The goji berry plant yields not only the famous red berries, but also edible leaves, notes Toensmeier. They are frequently used in Chinese dishes. Harvest them and serve them either raw, in salads, or stir-fry them. Harvest the berries and air-dry them in a low oven or in a dehydrator. Store them in an airtight container.