Goji Berries Nutritional Profile
Goji berries have a long history in Chinese traditional medicine, but they have only in recent years been widely available to Western markets. The berries themselves are most commonly sold in their dried form, but goji berry juice and juice blends are also easy to find at organic and health food stores. Nutrient-dense, goji berries are a food that can help you maintain your health.
Overall Profile
A serving of about a quarter-cup of dried berries, which is the most commonly available form of goji berries, contains approximately 150 calories. As a fruit, the goji berry is relatively high in carbohydrates, with 32 grams per 1-4 cup serving, 30 of them sugars and only 1 dietary fiber. The goji berry is higher in sodium than the average fruit, with 190 milligrams, or 11 percent of the USDA's recommended daily allowance, in each quarter-cup serving of dried berries. It's higher in protein than the average fruit, with 5 grams of protein per quarter-cup serving.
Vitamins and Minerals
Goji berries are an excellent source of vitamin A, vitamin C and iron. A quarter-cup serving of the dried berries contains 20 percent of the recommended daily allowance of Vitamin A and 10 percent of the recommended daily allowance of vitamin C for adults. Its iron levels are quite high, with 8 percent of the recommended daily allowance in a quarter-cup serving. They also contain B vitamins, including B1, B2 and B6, and vitamin E.
Antioxidants
Goji berries have very high levels of antioxidants. In the Oxygen Radical Absorbance Capacity (ORAC) chart, developed by the USDA to convey antioxidant levels found in foods, goji berries rank as the food with the highest level of antioxidants, coming out far ahead of other antioxidant-rich foods like other berries, spinach and prunes.
Other Health Benefits
Goji berries have been used in traditional Chinese medicine for treating such conditions as digestive problems, kidney problems and general malaise. A study published in 2008 in "The Journal of Alternative and Complementary Medicine" showed that it is likely that at least some of these traditional uses are supported by clinical trials. In the study, those who drank goji berry juice for a period of 14 days showed an improvement in gastrointestinal function as well as a stronger feeling of well-being than those in the control group.
Hype vs. Reality
With the strong marketing push for goji berry products, many companies make unsubstantiated claims about goji berries and goji berry products, such as juice. Additionally, some products that advertise goji berries as an ingredient only contain a small amount, so read labels carefully. Keep in mind that the goji berry is no miracle food. Instead, consider it a healthy addition to a well-balanced diet.
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