Goji berries became all the rage for years. While they may not live up to their hype, the nutritional benefits of these berries are unmistakable. Known as wolfberries in English, "goji" is the transliteration of the Chinese name for this food. Their sweet taste makes them an enjoyable snack.
Calories and Fat
One 10 oz. serving of goji berries provides 104 calories and 13 g of fat. With no saturated fats, trans fats or cholesterol, they are a heart-healthy snack that will not undermine your efforts to maintain a healthy weight when eaten occasionally. Keeping well-provisioned with healthy, low-calorie snacks like goji berries makes it easier to eat a healthy diet.
Fiber
Ten ounces of goji berries provide 4 g of fiber. The Harvard School of Public Health recommends that adults and children consume 14 g of fiber for every 1,000 calories they eat. Since there are 38 g of fiber in 1,000 calories of goji berries, they far exceed this recommendation. Consequently, they are be an easy way to boost your fiber intake when you are running low on this nutrient.
Vitamins and Minerals
A 10 oz. serving of goji berries satisfies 30 percent of the daily requirement for vitamin C, 9 percent of the required calcium and 15 percent of the required iron. Best of all, a serving of these berries satisfies 120 percent of the required daily vitamin A. Meeting this requirement is important because vitamin A is essential for night vision, red cell formation and a health immune system.
Potassium
Goji berries are one of the very few foods that have absolutely no potassium. This is a relief for patients with advanced kidney disease and others who must restrict their potassium because this mineral is nearly unavoidable. Snacking on goji berries instead of other foods can help avoid the irregular heartbeats that result if the kidneys can no longer clear potassium from the bloodstream.
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