According to Healthline - The goji berry is a fruit rich in carotenoid compounds and vitamin C, possessing great antioxidant power and serving to strengthen the immune system, protect vision, prevent the onset of chronic diseases, and prevent premature aging.
In addition, goji berries are an excellent source of fiber, vitamins B1, B2, and B3, as well as minerals such as copper, magnesium, manganese, and selenium.
The goji berry is a fruit native to Asia called Lycium chinense and Lycium barbarum. This fruit can be eaten fresh, dehydrated, or in capsule form, and can also be used in the preparation of recipes, and can be purchased in supermarkets, health food stores, and online stores.
What it is used for
The main benefits of goji berries are:
1. Protect your eyesight and skin
Goji berries are rich in carotenoids, mainly zeaxanthin and beta-carotenes, the latter being a precursor to vitamin A, which help maintain eye health and prevent the onset of retinopathies, macular degeneration and cataracts. In addition, it also contains polysaccharides and proteoglycans that exert an ocular neuroprotective effect.
This fruit can also exert a protective effect against UV rays, helping to care for the skin when one is exposed to the sun for a long time.
2. Strengthen the immune system
Due to the fact that they are rich in vitamin C and selenium, the consumption of goji berries can help increase the body's defenses and reduce inflammation in the body due to their antioxidant property, stimulating the cells of the immune system and preventing the onset of diseases such as flu and colds.
3. Lowering cholesterol
Due to its antioxidant effect and the amount of fiber and selenium, the consumption of goji berries can help lower bad cholesterol, LDL, and increase good cholesterol, HDL, thus preventing the onset of cardiovascular diseases such as atherosclerosis, heart attack and stroke.
4. Promote weight loss
The goji berry has few calories and helps improve digestion, increasing the feeling of satiety due to the fiber it contains. In addition, they also have B vitamins, which are important micronutrients for the proper functioning of the metabolism and to obtain energy from food.
5. Prevent cancer
Some studies have shown that the bioactive components of goji berry inhibit tumor growth and prevent the proliferation of cancer cells. In addition, they also prevent cell damage caused by free radicals, thus preventing premature aging and the onset of other chronic diseases.
6. Improves mood and reduces stress
Because it contains vitamin B6, the consumption of goji berries can help increase the production of serotonin, which is a neurotransmitter related to the feeling of stress and anxiety and improving mood, because this vitamin acts as an enzyme in the conversion of the amino acid tryptophan into serotonin.
7. Preventing premature aging
Regular consumption of goji berry helps prevent premature aging of the skin, because it is rich in vitamin C, a micronutrient that promotes the formation of collagen and helps to give firmness and elasticity to the skin, preventing the formation of wrinkles and expression lines.
In addition, it also has beta carotenes, polyphenols, and other antioxidants that produce a protective effect on the skin against the ultraviolet (UV) rays of the sun, preventing the formation of spots.
8. Regulate blood sugar
Some studies indicate that diabetes is related to oxidative stress, a process that occurs in the body due to an excess of free radicals that cause cells to oxidize and have their functions affected.
Therefore, it is believed that the antioxidant activity of goji berries could help regulate blood sugar and prevent diabetes, as it inhibits free radical activity and in turn decreases oxidative stress.
The following table gives the nutritional composition of 100 g of dehydrated goji berries:
Components Amount in 100 grams of goji berries
Energy 349 calories
Proteins 14.3 g
Carbohydrates 77.1 g
Fats 0.39 g
Fiber 13 g
Vitamin A 26.800 IU
Vitamin B1 0.013 mg
Vitamin B2 0.028 mg
vitamin B3 0.55 mg
vitamin B6 0.04 mg
vitamin C 48.4 mg
Vitamin E 2,1 mg
Calcium 190 mg
Selenium 17,8 mcg
Iron 6,8 mg
Magnesium 4 mg
Potassium 49 mg
To obtain the benefits of goji berries, it is important that they are included in a balanced and healthy diet, and physical activity is essential.
How to consume
To obtain the benefits, you must consume 2 tablespoons of dehydrated goji berries per day, 120 mL of juice or 2 to 3 capsules daily, the amount of capsules, however, may vary depending on the concentration of the supplement, and it is important to read the manufacturer's label before consuming.
In addition, goji berries can be eaten as a snack or incorporated into yogurts, juices, granolas, soups, and vitamins.
Goji Berry Capsules
In the case of goji berry capsules, the recommendation is to consume 2 to 3 capsules of 500 mg per day. The dose depends on the concentration of the supplement, and it is important to read the manufacturer's label before consuming it and consult a health professional or herbalist.
Are goji berries dangerous
The recommendation is that the goji berry is consumed in moderation, because it was found that this fruit can cause allergy or anaphylactic reaction in people sensitive to its components. Therefore, if the person shows any signs or symptoms of allergy, should stop consuming this food. In addition, goji berries can interact with some medications, such as anticoagulants and hypoglycemic agents.
When not to eat goji berry
Goji berry should not be consumed by people who are on medication for diabetes, hypertension, or who take anticoagulants such as warfarin and aspirin.
In addition, it has been found that goji berry may also interact with antibiotics, antifungals, antidepressants, antivirals, cancer drugs, osteoporosis, hypolipemics, and hormone control drugs.
Therefore, if a person suffers from any of these diseases or takes any of these medications, he/she should consult a doctor before consuming the fruit, either in supplement form or fresh.
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