The goji berry is a small red berry grown on vines in China and Mongolia. Recognized for its nutrition and health benefits, the goji berry is commonly labeled as a "super-food." While the goji berry contains numerous vitamins, minerals and nutrients that carry health benefits, it is only one component of an overall healthy nutrition plan.
Nutrients
Goji berries contain a variety of macronutrients and micronutrients essential to a healthy diet. One 40 g serving of goji berries contains about 150 calories with no calories coming from fat or cholesterol. Each serving contains 32 g of total carbohydrates including 1 g of dietary fiber and 30 g of sugars. Goji berries also contain 18 amino acids that provide about 5 g of protein per serving. Micronutrients include 21 trace minerals, including zinc, copper, iron, calcium, selenium and phosphorus, and vitamins such as vitamin C and A.
Comparison
The variety of nutrients in goji berries compares nutritionally to numerous other foods considered to be healthy. For example, goji berries contain more vitamin C than oranges, more beta carotene, or vitamin A, than carrots and more iron than steak. The goji berry also contains more iron and antioxidants than spinach and 10 times more antioxidants than red grapes. The fatty acid content of goji berries includes a blend of monounsaturated fats and polyunsaturated fats that resemble the fatty acid content in olive oil.
Benefits
With this collection of nutrients, goji berries provide numerous health benefits. For example, the fatty acids and dietary fiber promote cardiovascular and digestive health, while the amino acid complex promotes lean muscle development and proper muscle contractions. The beta carotene content is linked to reducing your potential for heart disease and skin cancer. The antioxidants support a healthy immune system, which protects your body from free radicals that can potentially cause certain diseases.
Considerations
Jacqui Lowdon, dietitian at the University Hospital in Cardiff, comments that goji berries aren't going to magically turn your life around, but can be an essential addition to a healthy and balanced diet. Lowdon suggests adding servings of goji berries to a diet plan consisting of sufficient amounts of macronutrients, fiber intake, vitamins and hydration. A healthy amount of goji berries includes about 1/4 cup serving, which can be mixed into smoothies or eaten as a dried fruit for snacks.
References
- Natural Organic Health: Goji Berry Properties
- BBC News; Berry Good For You?; Claire Heald; September 2006
- Goji Berries Health Benefits; Number 1 Superfood!; Dr. Shiroma
- Abaco Health: Goji Berries
- The Diet Channel; The Goji Berry and Goji Juice; Erica Lesperance; November 2007
- The Daily Plate: Himalania Goji Berries
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