There’s a reason health-conscious celebs like Madonna, Victoria Beckham, and Gwyneth Paltrow swear by goji berries. The tiny superfruits known as “red diamonds” have a ton of anti-aging health benefits—including more vitamin C than oranges, more beta-carotene than carrots, and more iron than a steak weight for weight. They’re also rich in antioxidants and full of vitamins and minerals like B2, A, potassium, calcium, and more.
But modern-day wellness influencers aren’t the first ones to have sung the praises of the goji berry. Originally from Asia, where they have been consumed for thousands of years, goji berries have long been considered an elixir of long life and are thus frequently used in traditional Eastern medicine. They’re used in tonics for the liver and kidneys, to stimulate the immune system, and even to help treat vision problems.
Want to know more about the health benefits of goji berries and how these little gems might help you? Read on to find out more.
What are goji berries?
Goji berries, or Lycium barbarum, are the fruit of a bushy shrub from the Solanaceae (nightshade) family which includes peppers, tomatoes, eggplant, and potatoes. The plant is native to Asia—specifically China, Mongolia, and Tibet—where it grows in mineral-rich, alkaline soils. Today, the precious “red diamond” is also cultivated in some regions of Southern Italy, including Basilicata, Sicily, and Calabria.
The lore around goji berries goes back centuries. According to legend, 2000 years ago a doctor visited a village in China where centenarians abounded. Upon investigation, the doctor discovered that they were all drinking from a well surrounded by goji bushes. The ripe berries had fallen into the well and created a natural tea—the secret to the locals’ longevity. This is how the myth of these longevity berries was born.
The nutritional properties of goji berries
Because of the age-old use of goji berries for health, many of the claims surrounding their benefits have been—and continue to be—researched. So far, science has backed the following attributes:
- Goji berries contain high levels of vitamin C, vitamin A, and vitamin B2 or riboflavin
- Goji berries are rich in minerals such as calcium, iron, potassium, zinc, and selenium
- Goji berries are rich in antioxidants such as beta-carotene and zeaxanthin
- Goji berries contain all the essential amino acids
- Goji berries contain “good” fatty acids such as linoleic and alpha-linolenic acid
The health benefits of goji berries
- Goji berries have strong antioxidant properties, protecting the cells from oxidative stress and enhancing tissue oxygenation
- They promote eye health and protect them from pathologies such as macular degeneration, thanks to the presence of antioxidants such as zeaxanthin
- Thanks to their content of polysaccharides and vitamins, they support the immune system
- They’re rich in carotenoids and vitamin A, which promote healthy skin and prevent acne
- They improve bad cholesterol levels and blood pressure
- Thanks to amino acids such as L-arginine and L-glutamine, they provide energy, combat tiredness and stress, and improve memory, concentration, and mood
- They promote the health of the cardiovascular system
- Thanks to fibers and polysaccharides, they rebalance the intestinal flora
Is there any risk to eating goji berries?
It’s safe to eat goji berries in moderation, but the following potential risks should be noted:
- Goji berries may interfere with some heart, hypertension, and diabetes medicines
- Due to their betaine content, they should be avoided during pregnancy and breastfeeding
- Choose organic if possible to ensure they haven’t been contaminated by toxic substances.
How many goji berries should I eat per day?
When it comes to goji berries, a little goes a long way. Most recommendations call for eating 15-20 grams, 1-2 tablespoons, or approximately 60 berries per day.
How to eat goji berries
Most goji berries available in natural food shops are sold dried and have a bitter-sweet, tangy-tart flavor and chewy texture. This makes them an ideal energizing and hunger-reducing snack; you can eat them as you would dried cranberries or raisins. Sprinkle them on salads for a hint of sweetness, or add them to rice, spelt, barley, or oats dishes. You can even add them to baked goods like tarts, cookies, cakes, and muffins.
You can also do as Paltrow does and soak them overnight in water to plump them up and use in smoothies and juices. I like to add them to my morning smoothie—like Cami Morrone—with protein powder and almond milk; the goji berries give it a beautiful pink hue and an aromatic flavor. Or, I add them to my yogurt, to my muesli, or to my fresh fruit and granola. I also add them to my favorite desserts made with cocoa and chia seeds, which Meghan Markle apparently also loves (recipe below).
Goji berry recipes
Ingredients (serves two):
- 4 heaped tablespoons of chia seeds
- 2 tablespoons of goji berries
- 2-3 dates
- Two tablespoons of cocoa powder, possibly raw and organic
- A spoonful of cinnamon powder
- A spoonful of grated coconut
- A handful of almonds
- Almond, coconut, soy or oat milk, or cow’s milk
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To prepare:
Place the chia seeds and goji berries in a bowl, submerge them in the milk, mix well. Leave to rest in the fridge for a couple of hours or overnight until the milk has been totally absorbed by the seeds of chia and goji berries have softened. Pour the contents of the bowl into a blender, add all the other ingredients and more milk to taste, and blend until you obtain a creamy consistency. Serve cold.
Goji berries can be used to prepare an antioxidant-rich and immuno-stimulating herbal tea. The preparation is very easy: heat water in a saucepan until just under boiling. Place a spoonful of goji berries in a large cup, then pour the hot water over them. Let the infusion rest for 5-10 minutes. Serve hot or cold.