The benefits and harms of goji berries — 8 facts about their effect on the human body
You've probably heard a lot about goji berries, as well as their supposed health benefits. Thanks to the legends and aggressive marketing campaigns of 2007-2010, these berries have become widespread all over the world as a remedy for almost all diseases.
But is it true that they are so useful? What are their properties confirmed by modern research, and what is a myth? All the answers are below.
Content
What are goji berries?
Goji (dereza vulgaris, wolfberry) is a shrub with red fruits that have a sweet, slightly sour taste. They are often consumed in dried form or in the form of juice.
Berries are high in vitamins (C and A) and antioxidant substances.
Studies claim that regular consumption of berries can improve the health of the cardiovascular and endocrine systems, normalize the emotional background and skin condition, and reduce the likelihood of malignant neoplasms.
But there is also a high incidence of side effects: from banal urticaria to fatal uterine bleeding or termination of pregnancy.
8 proven properties
The 8 main beneficial properties of goji berries are discussed below, based on the evidence base.
1. The source of a number of valuable substances
Goji berries are high in calories (349 calories per 100 grams) and contain the following groups of nutrients:
| Name of the component | Percentage of the recommended daily requirement (per 100 grams of product) |
| Vitamin A | 895 % |
| Vitamin C | 53 % |
| iron | 39 % |
| sodium | 23 % |
| dietary fiber | 65 % |
Fruits also contain a small amount of antioxidant substances that prevent the development of malignant neoplasms and a number of chronic pathologies.
2. Prevention of cardiovascular diseases
Violation of cholesterol metabolism with subsequent atherosclerotic lesion of arterial vessels is one of the main and extremely dangerous problems of modern society.
The appearance of atherosclerotic plaques leads to almost complete blockage of blood vessels and the appearance of diseases such as: coronary heart disease, myocardial infarction, acute cerebral circulatory disorders, chronic cerebral ischemia, etc.
Research by Chinese scientists demonstrate that goji berries, when consumed regularly, reduce the blood content of total cholesterol, as well as its atherogenic fractions (LDL and TAG). As a result, the formation of atherosclerotic plaques is prevented.
The plant also reduces the likelihood of any cardiac arrhythmias and conduction disorders, thereby reducing the risk of sudden cardiac death and severe heart failure.
3. Normalization of sleep
According to the data studies have shown that eating goji fruits before going to bed reduces the time needed to fall asleep, and also significantly improves the quality of sleep (it becomes deeper, sleep interruptions under the influence of external stimuli are less frequent).
At the same time, the development of any side effects (even despite the extremely high level fiber in the composition) was not noted.
Berries are recommended to be consumed when stress , various Depressive disorders and severe somatic diseases in order to improve the quality of sleep.
4. Antioxidant effect
Specialists from Switzerland found out
that goji berries are rich in zeaxanthin, an extremely valuable antioxidant.
Zeaxanthin protects all cells of the body are affected by free radicals (during oxidative stress) and, accordingly, from subsequent destruction or malignant degeneration.
In addition detected that eating goji for 3 months protects the organs of vision from many severe age-related diseases that lead to complete loss of vision. Scientists also associate this property with antioxidants in the composition of berries.
5. Improving the emotional background
According to the data foreign studies, the use of goji for 14 days contributes to
Mood boost
and emotional well-being (the participants in the experiment became more calm and balanced). They also activated the work of the brain.
In addition, the subjects showed improved athletic performance, increased desire for life.
Additional benefits of berries include: Reducing fatigue and the severity of stress disorders, normalization of the digestive system.
6. Skin benefits
Goji berries are rich in beta-carotene, ascorbic acid and zeaxanthin. These substances, as claimed
experts from Australia have the following positive properties in relation to the skin and its appendages:
- Increased smoothness and elasticity. Preventing the formation of wrinkles.
- Reducing the severity of skin irritation during shaving or depilation.
- Protection from harmful solar radiation.
- Slowing down aging. Antioxidants contained in fruits normalize metabolic processes, protect epidermal cells from premature death.
- Reduction of brittle hair and nails.
7. Normalization of blood sugar levels
Installed
that goji fruits increase the sensitivity of peripheral tissues to insulin. As a result, the cells absorb glucose from the blood more efficiently.
Thus, the plant affects the main mechanism of development of type II diabetes mellitus – insulin resistance.
Research demonstrate that the effect of berries is most pronounced in people who have problems with the glycemic background, but do not take sugar-lowering drugs at all.
Therefore, goji can be used to prevent the development of type II diabetes mellitus, as well as to improve its course in the initial stages together with a change in eating behavior.
8. Weight loss
Goji berries can be used for weight loss. Thanks to high content
dietary fiber, vitamin C and antioxidants, they have the following positive effects on body fat:
- Reduced absorption of fats from the lumen of the digestive system.
- Decrease insulin resistance. With hypoglycemia, the rate of formation of fat depots is significantly lower.
- Improvement of metabolic processes at the level of adipocytes (fat cells). As a result, they are spent more efficiently in order to meet the energy needs of the body.
Harm and contraindications
Unfortunately, when taking goji berries, side effects often develop. These include:
- Allergic reactions. Non-systemic pathologies in the form of rhinitis, conjunctivitis, urticaria are usually found. There are even cases of contact dermatitis when processing berries.
- Improving the tone of smooth muscles. Tropicity to the uterus and sphincter of Oddi is noted.
- Dyspeptic disorders. Develop with excessive consumption of berries (over 200 grams at a time) and manifest themselves in the form of bloating and constipation.
It is important to note that goji berries are forbidden to be consumed by women during pregnancy. They increase the tone of the uterus and can cause premature detachment of the normally located placenta, uterine bleeding, and termination of pregnancy.
How to take it correctly?
Due to its pleasant taste, goji berries can be taken raw, which is the most preferable.
Due to the high calorie content, it is recommended to normalize consumption - up to 50-75 grams per day.
They go well with any drinks (milkshakes, teas). On their basis, you can prepare a lot of desserts: from jelly to pastries or smoothies.
In addition to fresh berries, the following methods of consumption are also widespread:
- Dried berries. Can serve as a great option for a snack. They are extremely high in calories (up to 700-900 calories per 100 grams). The daily norm is no more than 2-5 berries at a time.
- Concentrated freshly squeezed juice. Contains a large amount of vitamin C and antioxidants. It is usually used for the prevention of cancer and a number of pathologies from the heart and blood vessels, the endocrine system. The daily norm is up to 200 ml per day.
- Extract. There are many commercial forms, including dietary supplements in the form of capsules, tablets.
- Whole or ground seeds. Are different high fiber content . They are used to combat constipation.
Conclusion
- Despite the extremely aggressive advertising, goji berries are not a cure for all diseases.
- At the same time, they do contain a number of valuable vitamins and antioxidants necessary for the human body.
- Scientists confirm that with daily consumption of berries, there is a decrease in blood sugar levels, an improvement in the condition of the skin and its appendages, a decrease in the incidence of cancer and a number of diseases of the cardiovascular system.
- Goji fruits are also good for the eyes and the central nervous system.
- It is necessary to treat the inclusion of the product in the diet correctly: it is necessary to normalize consumption and be aware of possible side effects.
- Goji is prohibited during pregnancy.
