Las bayas de goji or goji berry son the fruit of two plants native to Asia llamadas Chinese Lycium and Lycium barbarum, and are distinguished by their high antioxidant potential, thanks to which they are rich in compounds such as carotenoids and vitamin C.
In addition, it is an excellent source of fiber, vitamins B1, B2 and B3, as well as minerals such as copper, magnesium, manganese and selenium, so they help to strengthen the immune system, prevent the emergence of chronic diseases and prevent premature aging of the skin.
This fruit can be consumed fresh, dehydrated or in the form of capsules, and can be bought in supermarkets, natural products stores and stores. online. Asimismo, in China the goji bays are also used to prepare soups and té.
The main benefits of including goji bays in food are:
1. Strengthen the immune system
Because they are rich in vitamin C and selenium, the consumption of goji berries could help increase the body’s defenses, as well as reduce inflammation through its antioxidant action, stimulating the cells of the immune system and preventing the emergence of illnesses such as flu and colds .
2. Protect vision
Goji berries are rich in carotenoids, especially zeaxanthin and beta-carotenes, the latter being a precursor of vitamin A, which helps to maintain eye health and prevent the onset of retinopathies, macular degeneration and cataracts.
Furthermore, they also contain polysaccharides and proteoglucans that exert an ocular neuroprotective effect.
3. Lower cholesterol
Thanks to its antioxidant effects, its fiber supply and its selenium content, the intake of goji berries could help to reduce the “bad” LDL cholesterol and increase the “good” HDL cholesterol, thus preventing the emergence of cardiovascular diseases such as atherosclerosis, infarctions or ACV.
4. Favor weight loss
The goji berries provide fewer calories and help to improve digestion, increasing the feeling of satiety thanks to its fiber content. In addition, they also contain vitamins from the B complex, which are important micronutrients for the proper functioning of metabolism and for obtaining energy from foods.
If you want to know what your ideal weight is, enter your data in the calculator below:
5. Prevent cancer
Some scientific studies have shown that the bioactive components of goji berries inhibit tumor growth and prevent the proliferation of cancer cells. In addition, it also prevents the damage to the cells of the organism caused by free radicals, thus preventing the emergence of other chronic diseases.
6. Improve mood and reduce stress
By containing vitamin B6, the consumption of goji berries could help to increase the production of serotonin, the hormone of the well-being and the happiness, reducing the stress and anxiety and improving the mood, because this vitamin acts as an enzyme in the conversion of the amino acid tryptophan in serotonin.
See other foods that also promote an increase in serotonin.
7. Prevent premature aging
The regular consumption of goji berries helps to prevent premature aging of the skin, as it is rich in vitamin C, a micronutrient that favors the formation of collagen and helps to give it firmness and elasticity, preventing the formation of wrinkles and lines of expression.
Asimismo, also has beta-carotenes, polyphenols and other antioxidants that produce a protective effect on the skin against ultraviolet (UV) rays and prevent the formation of stains.
8. Regulate the sugar in the blood
Some scientific studies have confirmed 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 be oxidized and affected in their functioning.
For this reason, it is believed that the antioxidant activity of the goji berries could help regulate blood sugar and prevent diabetes, but could inhibit free radical activity and instead reduce oxidative stress.
The table below shows the nutritional composition for every 100 grams of dehydrated goji berries:
|components||Quantity of 100 grams of goji berries|
|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|
To obtain the benefits of goji berries, it is important to include them in a balanced and healthy diet, in addition to practicing physical activity on a regular basis.
how to consume
To obtain these benefits, you must consume 2 tablespoons of dehydrated goji berries a day, 120 ml of juice or 2 to 3 capsules daily, this last dose will depend on the concentration of the supplement, having to read the manufacturer’s label before consuming it.
The goji berries can be consumed as a meal and added to yogurts, cereals, granolas, soups, juices or smoothies.
Possible side effects
It is likely safe to consume goji berries in moderation. However, in very rare cases this fruit could cause allergy or an anaphylactic reaction in some people who are sensitive to its components. For this reason, if you have any signs of allergy, you should stop using them.
See what are the symptoms of an anaphylactic shock.
The goji berries must not be ingested by people who are undergoing treatment with medications for diabetes, hypertension or who use anticoagulants, such as warfarin and aspirin, and they must consult their treating physician before consuming them.
Similarly, it has been found that this fruit could also interact with other drugs such as antibiotics, antifungals, antidepressants, antivirals, drugs against cancer, osteoporosis, lipid-lowering agents and for hormonal control.
Therefore, if you suffer from any of these diseases or use any of these medicines, you should consult a doctor before consuming this fruit, either in the form of a supplement or the fruit itself.
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