Goji berry

Buckthorn, also known as witch's twine, devil's twine, goji or wolfberry, is a Chinese bush with red berries. The dried berries and bark are used to make medicine. Goji berries were already used as a medicinal plant in ancient China due to their health benefits. Even today, many people still use goji berries to treat eye, liver and kidney problems. Goji berries have a sweet, slightly sour taste. They are often available in dried form.

Nutritional values

30 grams of dried goji berries provide

Calories: 98 kcal
Protein: 4 grams
Fat: 0.1 gram
Carbohydrates: 21.6 grams
Dietary fiber: 3.6 grams
Sugar: 21.8 grams
Iron: 11% of the daily requirement
Vitamin A: 501% of the daily requirement
Vitamin C: 15% of the daily requirement

Even a relatively small portion of this dried fruit is packed with fiber, iron, vitamin C and vitamin A. Iron is an essential mineral involved in oxygen transport and the production of healthy red blood cells. Vitamins A and C play a central role in immune function and act as antioxidants in the body. Antioxidants are compounds that help to neutralize harmful free radicals and prevent cell damage. Indeed, an in vitro study showed that treatment of cells with a goji berry extract significantly increased antioxidant levels and reduced several markers of oxidative stress (1).

Scientific research suggests that increasing antioxidant intake reduces inflammation and may protect against chronic diseases such as cancer, heart disease and diabetes (2). Goji berries also contain all 8 essential amino acids. And due to the high fiber content of these berries, blood sugar levels will rise more slowly, reducing the risk of a post-meal blood sugar crash.

Health benefits of goji berries

Goji berries can boost immune system function and protect against flu Goji berries have long been used in traditional medicine to protect against disease and infection, as well as to naturally support the immune system. According to a 30-day study of 60 older adults, daily consumption of 120 ml of goji berry juice increased the amount of immune cells and improved general well-being (3). In a three-month study of 150 older adults, goji berry supplements improved immune function in response to a flu vaccination (4). Studies conducted with animals confirm these results (5).

Goji berries could potentially support weight loss

Goji berries provide healthy energy in small portions. Their full, sweet flavor combined with their high fiber content can help you stick to a healthy diet. They can be consumed as a light and healthy snack to prevent overeating. Their nutritional value makes them a low-calorie and low-sugar alternative to other dried fruits with higher sugar content. A 30 gram portion of dried goji berries provides around 100 kcal.

Goji berries act as an antioxidant for eyes and skin

Studies mention the high levels of antioxidants - especially zeaxanthin - in goji berries (6). It is zeaxanthin that gives goji berries, saffron and red peppers their bright color. Antioxidants protect cells from damage when exposed to environmental factors such as smoke and radiation. In addition, foods with healthy levels of antioxidants are often also high in fiber and low in unhealthy fats. Promising research suggests that goji berries may promote eye health and protect against eye diseases such as macular degeneration - a progressive disease that can lead to vision loss (7).

A 90-day study of 150 older adults found that supplementing with goji berries increased antioxidant levels in the blood, prevented hypopigmentation of the macula (the central area of the retina) and helped to soften fatty protein deposits under the retina (6). Another study of 114 subjects with early-stage macular degeneration showed that a daily goji berry supplement improved the density of macular pigment, which could protect against progression of this eye disease (8). The antioxidants contained in goji berries may also help protect the lens and retina of the eyes from damage.

Goji berries can help maintain healthy blood sugar levels

Goji berries can help to

potentially lower blood sugar levels
Improve sugar tolerance
increase insulin sensitivity
regenerate the cells involved in the production of insulin

People who use medication to control their blood sugar levels should discuss the consumption of goji berries with their doctor. If consumed regularly, blood sugar levels should be checked more frequently.

Goji berries could increase testosterone levels

Goji berries have a long history of use to support fertility. A study conducted with rats (13) showed that goji berries

increased sperm motility and quantity
shortened the ejaculation response
improved sexual ability
improved the recovery of testosterone levels

Scientific research suggests that goji berries could be an alternative to medication for the treatment of erectile dysfunction.

Are goji berries a superfood?

Some retailers market goji berries as a superfood. One study compared the results of subjects who consumed goji berry juice daily for 14 days with subjects who did not (14). An improvement in the following parameters was observed in the subjects who drank the goji berry juice

energy
Sports performance
Sleep quality
Ability to concentrate
calmness
General well-being

The same group also reported significantly better results for problems such as fatigue, stress and digestive problems. However, these results were based on subjective assessments. Some other claims regarding the effects of goji berries include

Increased life expectancy
A reduced risk of heart disease
A reduction in blood pressure
Reduced arthritis pain

An older study also concluded that goji berries could help in the treatment of cancerous tumors (15). Goji berries contain a substance called beta-sitosterol. This could help to reduce the growth of proliferating cells and induce a controlled cell death known as apoptosis in tumor cells. However, these studies show poor study design and inconclusive and insignificant results. Further studies are therefore needed to confirm the health benefits of goji berries.

What to consider with goji berries

Most healthy adults can safely consume goji berries in moderate amounts as part of a healthy diet. However, goji berries may interact with certain medications, so it is wise for people taking medications to discuss consumption of goji berries with their treating physician.

Precautions and warnings

Pregnancy and breastfeeding: It is not safe to take buckthorn during pregnancy. Buckthorn contains the chemical betaine, which can cause miscarriages. Buckthorn should not be taken during pregnancy and breastfeeding.
Low blood pressure: Buckthorn could lower blood pressure. If you already suffer from low blood pressure, then buckthorn could cause your blood pressure to drop too much.
High blood pressure: buckthorn could lower blood pressure. It could lower blood pressure too much if taken in combination with medication for high blood pressure.
Diabetes: Buckthorn bark can lower blood sugar levels. Buckthorn could cause an excessive drop in blood sugar levels if taken in combination with diabetes medication. Diabetics should therefore carefully monitor their blood sugar levels.

Interactions with medication

Care should be taken when combining buckthorn with the following medications:

Medications that are broken down by the liver (cytochrome P450 2C9 (CYP2C9) substrates).

Some drugs are broken down by the liver. Buckthorn can slow down the rate at which the liver breaks down certain medicines. Taking buckthorn in conjunction with medications that are broken down by the liver can increase the side effects of some medications. For this reason, you should consult your doctor before taking buckthorn if you are taking medication that is broken down by the liver.

Diabetes medication

Buckthorn bark could lower blood sugar levels. Diabetes medication is also used to lower blood sugar levels. Taking buckthorn bark in combination with diabetes medication could result in an excessive drop in blood sugar levels. For this reason, blood sugar levels should be carefully monitored. It is possible that the dosage of diabetes medication may need to be adjusted.

Medication for high blood pressure

Buckthorn appears to lower blood pressure. It may lower blood pressure too much if taken in combination with high blood pressure medication.

Are there any interactions with medicinal herbs or supplements?

Medicinal herbs and supplements that can lower blood pressure:

Buckthorn bark could lower blood pressure. The use of buckthorn bark in conjunction with other medicinal herbs or supplements that lower blood pressure could result in an excessive drop in blood pressure. Some of these products include ginger, panax ginseng, tumeric, valerian and others.

Medicinal herbs and supplements that can lower blood sugar levels:

Buckthorn bark could lower blood sugar levels. Taking it in combination with medicinal herbs or supplements, which can also lower blood sugar levels, could lead to an excessive drop in blood sugar levels. Medicinal herbs and supplements that may lower blood sugar levels include bitter melon, ginger, fenugreek, fenugreek, willow bark, copoubean and others.

Are there any interactions with food?

There are no known interactions with food.

Dosage

The appropriate dosage of fenugreek depends on various factors such as age, state of health and others. At this time, there is insufficient scientific data to determine an appropriate dosage range for buckthorn. For this reason, you should follow the dosage instructions on the label and/or consult a doctor or pharmacist before using buckthorn.

How to use goji berries

Many supermarkets sell packaged, dried goji berries. However, you can also find fresh goji berries. Goji berries can be used like raisins or fresh berries. You can add them to breakfast cereals, yogurt or trail mix or consume them as juice or tea. In addition, goji berries can also be used in cooking to add some sweetness to savory dishes. In addition, their vitamin C content can improve the absorption of iron from meat and other foods. Goji berries are generally well tolerated. However, some people report mild digestive problems when eating goji berries for the first time. This is a known side effect. People who suffer from chronic gastrointestinal problems should consult their doctor before eating goji berries for the first time.