What is goji berry? An important plant in Chinese medicine, the goji berry has been known for more than 2000 years and is traditionally present in the culture and cuisine of China, Tibet, and India. However, this berry is not exclusively Asian. It is a small red fruit from two species of the Lycium genus, found in Europe, Asia, and America, whose fruits are often regarded as interchangeable. It is a small orange-red berry of a woody perennial plant native to Asia and found all over China, Mongolia, and in the Himalayas. Tibetans also praise the health virtues and long life conferred by this small red fruit. Along with traditional uses, the scientific discovery of the complex components of goji and their benefits has initiated its celebrated return to Western food markets. In the East, apart from eating the fruits fresh, dried, or raw in soups and other hot dishes, goji is used to make juice, soft drink, yogurt, ice cream, tea, cereal bar, wine, and baked cake or cookie. The flavor of dried goji berries is between cranberries and cherries. Africa is currently investing in grow trials and extracts of goji berries. Southwest Spain has plenty of wild goji populations, particularly in Huelva. Efforts are underway there to farm this species for juice purposes.
The ripe goji berry has the appearance and color of an oval red cranberry and is the size of a small raisin. Fresh berries, referred to as the “fruit of happiness,” are highly prized and consumed in large quantities all over China, both raw and in processed form. The results of free-market research show that demand in the world’s biggest market has picked up significantly over the last two years and is strongly on an upward trend. Americans who obtained information on goji mainly from the internet are steadily supplementing their goji berry diet with goji juice but are also using goji extract and dried berries. More recently, goji has been processed into powder form, which can be mixed with water or incorporated into cakes and salads. Pet food is another Western product that also contains goji berries. In order to study the nutritional and health-related aspects, many research studies have been carried out on goji. Goji are an important source of raw materials in a range of pharmaceutical applications, from chemo-protective to anti-tumor drugs, and these marketed products are increasing. It is also a raw material in cosmetics and health care products.
What is goji berry nutritional profile? With the increasing consumer preference for nutrient-dense superfruits to enhance health and well-being, goji has recently been brought into the spotlight. Unlike many other berries, the health-beneficial properties of goji can be attributed to its content of proteins and free amino acids, including some essential amino acids and dietary fiber, while the content of dietary sugar is relatively low. This section aims to dissect the health-protective and -promoting properties of goji in more detail.
In goji berry, the vitamin content is mainly represented by vitamin C and carotenoids, including beta-carotene and hydroxyl-carotenoids. Other vitamins, including vitamin E, riboflavin, niacin, and folate, are present in minor amounts. Goji also contains a wide spectrum of minerals and trace elements. In the micromolar range, the berry is particularly rich in potassium, iron, and zinc, followed by calcium, magnesium, copper, and manganese. The antioxidant content of goji is reflected not only by the vitamin content but also by the very varied polyphenol and flavonoid content. The other single phenolic compounds may be quercetin and kaempferol in a large quantity. However, the major polyphenol of goji is 2-O-β-D-glucopyranosyl-L-ascorbic acid. Goji berries are also categorized as high-fiber fruits, with the dietary fiber content falling in the range of 5.60 to 6.03 g/100 g. Dietary fiber in goji is quite effective in preventing some chronic diseases like intestinal diseases. As goji has high nutritional value, it can be used as nutrition-functional food to prevent or mitigate these chronic diseases. In terms of commercial use, goji could be applied to the preparation of exotic soup, which could be useful in attracting both young and aged groups.
Some of the nutritional goji berry health benefits are that this superfood has been observed to boost immune function, preventing eye diseases, among other uses like protection of the liver. Goji berry is also radioprotective, anti-cancerous, and cardioprotective. This berry is rich in bioactive phytoconstituents like beta-carotene, polysaccharides, zeaxanthin, and phenolic compounds. It contains several active principles, including antiaging, antistress, and antidepressive, which may be helpful in weight management by impeding lipogenesis. Several other potential biological activities of Goji berry have been identified against improvement of glycemic control and diabetes, protection against skin aging, photoaging, and hyperpigmentation upon UV exposure, and damage to the retina in recent times. The various in vivo and in vitro studies have demonstrated the protective effect elicited by L. barbarum and its bioactive principles against pathogens and oxidative stress that may be responsible for premature skin aging. Most of the goji berry health benefits associated with goji berries have been ascribed to the presence of unique bioactive molecules, such as vitamins, minerals, carotenoids, polyphenols, flavonoids, dietary fibers, and phytochemicals including polysaccharides. Various animal studies are conducted on different preclinical levels that suggested hypoglycemic activity, while several clinical trials have claimed hypoglycemic activity and improvement in the circulation. Being rich in beta carotene Goji berry was traditionally used for vision improvement; however, no concrete evidence is found to support such health claim, and more research is essential in this field. Aside from that, there is no enough scientific evidence available today that can directly link the intake of Goji berry and reduced risk in developing cancer.
Adding goji berry diet is easier than you may think. Many simply like to eat them out of the bag. But there are many ways you can increase your intake of goji berries each day. You could try adding them to the next fruit smoothie you make. It’s a great way to add another serving of fruit to your goji berry diet. They are perfect for adding a little texture and tanginess to regular green or fruit salads. You can also incorporate thawed goji berries into your baked goods as a delightful secret ingredient. Chia seed pudding also makes a delicious, healthful treat with the addition of fresh goji berries.
If you go to purchase goji berries, you will likely find them dried in a prepacked container. They are most affordable per pound in bulk. Look for bright red or orangish-colored berries that are plump or slightly shriveled. You could also purchase dried goji berries and reconstitute them yourself by soaking them in water for an hour or so until plumped and semi-soft. Goji berries are also conveniently available as a juice or powder, which can be added to smoothies, sauces, and baked goods. When buying goji products, it can be beneficial to read the company’s farming practices on the label. Remember, when it comes to overall health, moderation is essential. Try to make your goji berry diet varied and full of different colors of fruits and veggies. Keep it unique. Have fun and let goji berries be an ingredient you get creative with while you nail down their benefits. They have a compellingly bittersweet but tangy flavor. You can snack on them on their own with mixed nuts, or drizzle them with honey and sprinkle with cinnamon or cocoa powder for an extra layer of flavor.
In this review, we have looked at the rise of the goji berry as a so-called superfood and rich source of antioxidants with the assumed potential benefits on various health outcomes. We reviewed the existing evidence available from human studies, including acute and chronic intervention studies, to primary data from observational studies. By taking all this evidence into account, combined with results from preclinical in vitro and animal studies, goji berry consumption shows potential with respect to various aspects of human health, i.e., on macronutrient, micronutrient, and phytochemical status, physical and mental performance, cognitive functions, and prevention of several chronic diseases. Although these properties of goji should be verified in proper dose-response studies and long-term trials, goji consumption may improve the nutritional status and lifestyle habits of an individual and could therefore be a promising tool. Taking into account that these potential effects of goji have been acknowledged for centuries in traditional medicine and also by contemporary nutrition specialists, goji can serve a more individual, unique approach for health improvements.
We should, however, be careful with conclusions given that many of the studies that are (partly) being taken into account in this review are hindered by methodological issues. Several well-controlled randomized controlled trials included people with specific health conditions and specific dosages of goji, and evaluation of the effects is advocated to substantiate the potential health effects of goji in humans. A few studies only investigated the effects of what is goji berry extract, and as goji is part of the eastern diets for centuries, we advocate a better understanding of the effects of the whole goji berry rather than just dosages of a few of these compounds. Finally, a few studies included detoxification studies, which is the first step towards the evidence-based goji berry health benefits and its consumption pattern. By fully understanding this, the lifelong and long-term consumption pattern of goji berry may be further verified. We expect that increased research and larger, well-designed clinical and population studies with a broad spectrum of characteristics are most needed. It is also of interest to study potential health effects of goji in specific groups such as athletes, children, and the elderly, or in the case of using goji via juice or other culinary applications. In conclusion, if we take the current state of the science and the future research implications into account, we conclude that goji fits both into a more classical nutritional science approach with dose-response and intervention studies, as well as in a more popular and anecdotal or even glamorized approach, as it stands for various qualities and health claims.
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