Goji Berries: Nutrition, Potential Benefits, Uses and Precautions

The Legend of Li Qing Yuen

Goji berries are sometimes associated with stories about longevity,
including the legend of Li Qing Yuen. According to the story, Li Qing
Yuen lived to the age of 252 and consumed Goji berries regularly.

The legend describes encounters with Taoist sages who supposedly taught
him about longevity, nutrition, mineral water and herbalism. One version
of the story states that he was advised to consume a bowl of Goji soup
every day.

Other versions claim that Li Qing Yuen was invited to the imperial court
after the Emperor of China heard about his alleged age. These details
belong to the realm of legend and should not be treated as verified
historical evidence.

Although the story does not establish that Goji berries extend human
lifespan, it illustrates the cultural association between these berries,
traditional Chinese practices and longevity.

What Are Goji Berries?

Goji berries are the fruits of plants belonging to the
Lycium genus. Species commonly associated with the food include
Lycium barbarum and Lycium chinense.

Goji plants are shrubs that may develop a vine-like appearance under
certain growing conditions. The fruits are generally small, elongated
and orange-red to deep red in colour, although colour and appearance
vary according to the species and cultivation conditions.

Goji berries are commonly sold dried. The drying process changes their
texture and concentrates some nutrients and sugars by removing water.
Their flavour is often described as sweet, with similarities to raisins
and other dried fruits.

Different parts of Goji plants, including leaves, flowers, seeds and
roots, have also been used in traditional food and herbal practices.
Their use and safety may differ from those of the fruit.

The Origin of Goji Berries

Goji berries have a long history of use in parts of Asia, particularly
in China. They have traditionally been consumed as food and used in
soups, teas and other preparations.

The term “Goji” is used for several related Lycium species.
Their geographical distribution, nutritional composition and bioactive
compounds may vary according to species, cultivation, harvesting and
processing methods.

Asian Goji Berries

Asian Goji berries have been used in traditional Chinese food and
medicine for centuries. Their traditional uses should be distinguished
from modern clinical evidence regarding their effectiveness for specific
health conditions.

American Goji-Related Species

Related Lycium species are also found in parts of North and
South America. Similarities between plants do not necessarily mean that
all species have the same nutritional composition, traditional uses or
safety profile.

Goji berries became more widely known in Western countries through
interest in traditional foods, functional ingredients and so-called
superfoods. Popularity, celebrity endorsements and commercial
descriptions should not be considered scientific evidence of health
benefits.

Nutritional Characteristics of Goji Berries

Goji berries contain a range of nutrients and bioactive compounds. Their
composition varies according to species, growing conditions, ripeness,
drying methods and storage.

• Carbohydrates and dietary fibre.
• Plant-derived proteins and amino acids.
• Minerals, including iron, calcium, phosphorus and potassium.
• Vitamins and other micronutrients, depending on the product.
• Carotenoids, phenolic compounds and other bioactive substances.
• Polysaccharides that have been investigated in laboratory and animal studies.

The presence of these nutrients and compounds does not, by itself,
demonstrate that Goji berries prevent, treat or cure disease. Nutritional
composition should be assessed using a reliable food-composition database
or a laboratory analysis of the specific product.

Nutritional Values

Nutritional values per 100 grams can vary considerably between fresh and
dried Goji berries and between different commercial products. For this
reason, exact nutritional figures should only be published when their
source and serving basis have been confirmed.

When consuming dried fruit, it is also important to consider that the
removal of water increases the concentration of sugars and calories per
unit of weight compared with the fresh fruit.

Potential Benefits and Scientific Evidence

Goji berries have been investigated for their nutritional properties and
for the biological activity of their compounds. Research includes
laboratory experiments, animal studies, human studies and reviews.
However, the strength of evidence differs substantially between topics.

Reviews of Goji research describe promising biological activities, but
also emphasise the need for better-designed human studies, standardised
products and further clinical validation.

Antioxidant Compounds

Goji berries contain carotenoids, polyphenols and other compounds that
may demonstrate antioxidant activity in laboratory testing.

Laboratory antioxidant activity does not automatically establish that
consuming Goji berries prevents oxidative damage, slows ageing or
protects against a specific disease in humans. The effects of a food
depend on its composition, quantity, digestion, absorption and the
overall dietary context.

Traditional Uses and Adaptogenic Claims

Goji berries have been used traditionally in Chinese medicine and other
cultural practices. Some descriptions refer to them as a tonic or
adaptogenic food.

The term “adaptogen” is used in certain traditional and complementary
health contexts, but it should not be interpreted as proof that Goji
berries regulate stress hormones, support the adrenal glands or treat
chronic health conditions.

Longevity and Hormonal Health

Goji berries are sometimes described as a “fruit of longevity” or a
“fruit of happiness”. These expressions reflect traditional and
commercial associations rather than established clinical conclusions.

There is not sufficient evidence to conclude that eating Goji berries
increases human growth hormone, reverses the ageing process, stimulates
the pituitary or pineal glands, or produces a general anti-ageing effect.

Claims about increased hormone production, testosterone, menopause or
longevity should therefore not be presented as proven effects of Goji
berry consumption.

Libido and Sexual Function

Goji berries have traditionally been used as a tonic in some Asian
practices. However, traditional use does not establish that Goji berries
increase libido, testosterone or sexual performance.

Sexual function can be influenced by many factors, including age,
physical health, medication, stress, sleep, psychological factors and
hormonal conditions. Persistent changes should be discussed with a
qualified healthcare professional.

Eye Health

Goji berries contain carotenoids, including compounds related to eye
health. Lutein and zeaxanthin are naturally occurring pigments that have
been studied in relation to the retina and visual function.

Nevertheless, the presence of these compounds in Goji berries does not
demonstrate that eating the fruit prevents macular degeneration, loss of
vision or other eye diseases. Goji berries should not replace professional
eye examinations or prescribed treatment.

Immune Function

Polysaccharides and other Goji compounds have been investigated in
laboratory and preclinical research involving immune-related processes.

These findings do not establish that Goji berries activate the human
immune system in a clinically meaningful way or prevent infections,
cancer or other diseases.

Claims concerning organic germanium and the treatment of cancer are not
supported by sufficient clinical evidence to recommend Goji berries or
germanium-containing products as cancer treatments.

Cardiovascular and Metabolic Health

Research has investigated Goji compounds in relation to glucose
metabolism, lipids, oxidative stress and inflammation. Much of this
evidence is preliminary, laboratory-based, animal-based or limited by
the design of human studies.

There is insufficient evidence to claim that Goji berries prevent heart
disease, reduce oxidised cholesterol, treat hypertension or regulate
blood glucose in people with diabetes.

Brain and Neurological Health

Some Goji compounds have been investigated in preclinical research
related to neurological function and oxidative stress.

These findings should not be interpreted as proof that Goji berries
prevent Alzheimer’s disease, reverse neurological degeneration or treat
cognitive disorders.

Liver, Kidney and Digestive Health

Goji berries have traditional associations with liver, kidney and
digestive health. Certain compounds have also been investigated in
laboratory and animal studies.

There is not enough clinical evidence to recommend Goji berries as a
treatment for hepatitis, liver disease, kidney disease, ulcers, irritable
bowel syndrome or other digestive conditions.

The body has complex mechanisms for maintaining hydration and processing
substances. Claims that Goji water “detoxifies” the body or replaces
medical treatment should be avoided.

Goji Berries: Precautions and Contraindications

Goji berries can be included in a varied diet, but they are not
automatically suitable for every person or every situation. People with
medical conditions or those taking medication should seek advice from a
qualified healthcare professional before using Goji products regularly,
particularly in concentrated forms.

Possible Interaction with Warfarin

Published case reports have described possible interactions between
Lycium barbarum products and warfarin, an anticoagulant
medication. Reported cases involved changes in anticoagulation and
bleeding-related symptoms.

These reports do not establish that every person consuming Goji will
experience an interaction. However, people taking warfarin should avoid
starting Goji juice, tea, extracts or supplements without discussing
the matter with their healthcare professional.

People taking other medication, including medicines for diabetes, blood
pressure or other chronic conditions, should also ask a healthcare
professional whether a relevant interaction is possible. Do not stop or
change prescribed medication without medical advice.

Pregnancy, Breastfeeding and Children

The safety of medicinal quantities, concentrated extracts and supplements
during pregnancy, breastfeeding and childhood has not been adequately
established. Professional advice is recommended before using these
products in such situations.

Quantity and Product Quality

There is no universally established daily dose of Goji berries that is
appropriate for every person. Intake should take account of the product,
serving size, dietary context and individual circumstances.

Check product labels and choose reliable suppliers. The composition of
dried berries, juices, extracts and supplements can differ considerably.
Food supplements and concentrated products should not be assumed to have
the same safety profile as ordinary food portions.

How to Consume Goji Berries

Dried Goji berries can be eaten as a snack or added to a variety of
preparations. Common uses include:

• Yogurt and breakfast cereals.
• Fruit or vegetable salads.
• Smoothies and juices.
• Bread, cakes and desserts.
• Soups and other cooked dishes.
• Infusions and traditional beverages.
• Mixtures containing nuts, seeds or other dried fruit.

Goji berries can be soaked in water to soften their texture. The soaking
water may be used in a culinary preparation, provided that the ingredients
are handled hygienically and the preparation is consumed or stored safely.

Goji berries may add flavour, colour and texture to meals, but they
should be considered one food among many in a varied and balanced diet.

How to Buy and Store Goji Berries

Goji berries are commonly sold dried, in juices, powders, extracts and
other processed products.

When buying dried Goji berries:

• Check the ingredient list and product information.
• Choose products from reliable suppliers.
• Check the best-before date and storage instructions.
• Look for information about additives and preservatives.
• Do not assume that organic or premium labelling guarantees a medical benefit.
• Be cautious of products making claims to cure or prevent disease.

Store dried berries in a cool, dry place, in a tightly closed container,
and follow the manufacturer’s instructions.

Other Goji Products

• Goji powder.
• Goji juice.
• Liquid tinctures and extracts.
• Fresh Goji berries.
• Goji seed oil for cosmetic applications.
• Chocolate products and energy bars containing Goji.

Extracts, tinctures and supplements may contain more concentrated amounts
of compounds than ordinary food portions. Their use should be evaluated
separately from the consumption of dried fruit.

Growing Goji Berries

Goji plants can be grown in suitable climates and may also be cultivated
in containers when adequate conditions are available.

Growing conditions depend on the species, soil, temperature, water
availability and local climate. Information about cultivation should be
adapted to the specific variety and growing environment.

If you want to try growing Goji berries, use seeds or plants from a
reliable horticultural source and follow the recommended germination and
planting instructions.

Germination time, growth and fruit production can vary. It should not be
assumed that every seed will germinate or that all plants will produce
fruit in the same year.

How to Eat Goji Berries: Three Recipe Suggestions

The following recipes offer simple culinary ways to use Goji berries.
They are food suggestions and are not intended as medical treatments.

1. Goji Water

Ingredients

• 1 large handful of Goji berries.
• 3 cups of water.

Instructions

1. Place the Goji berries in a clean container and add the water.
2. Leave the berries to soak for approximately 2 to 4 hours.
3. Strain the mixture through a sieve if desired.
4. Serve the Goji water or use it as a base for a smoothie.

2. Goji and Fruit Smoothie

Ingredients

• Goji berries, blueberries, cherries, apples, raspberries and blackberries in equal quantities.
• 1 glass of water, Goji water, rice milk or orange juice.
• Cinnamon or cocoa powder.
• Pine nuts.

Instructions

1. Place the fruit in a blender and blend for a few seconds.
2. Add the chosen liquid and blend again until the mixture reaches the
   desired consistency.
3. Pour into a glass or bowl.
4. Sprinkle with cinnamon or cocoa powder and add lightly chopped pine
   nuts before serving.

3. Goji Jelly

Ingredients

• 85 g of Goji berries.
• 3 tablespoons of coconut sugar.
• 1 litre of water.
• 2 tablespoons of agar-agar powder.

Instructions

1. Soak the Goji berries in water for approximately 1 hour.
2. Reserve a few whole berries.
3. Blend the remaining berries with the water to make a juice.
4. Pour the juice into a saucepan and add the coconut sugar.
5. Bring the mixture to a boil.
6. Add the agar-agar and the reserved whole berries. Simmer on low heat
   for 1 to 2 minutes, stirring well.
7. Turn off the heat.
8. Pour the mixture into small bowls and allow it to cool.
9. Place the bowls in the refrigerator until the jelly sets.

Suggestion: If preferred, strain the Goji juice before
boiling to remove the seeds from the final preparation.

Conclusion

Goji berries are a traditional food containing a variety of nutrients
and bioactive compounds. They can be used in snacks, drinks and recipes
as part of a varied diet.

Scientific research has investigated several Goji compounds and possible
biological effects. However, current evidence does not justify presenting
Goji berries as a treatment or cure for cancer, Alzheimer’s disease,
diabetes, hypertension, liver disease or other medical conditions.

If you take medication or have a medical condition, ask a qualified
healthcare professional about possible precautions or interactions before
using Goji products regularly, especially concentrated preparations.

Welcome to CPYOGA. Book a trial class at our Yoga centres in Braga,
Lisbon or Santo Tirso.

Scientific References

1. Ulbricht, C. et al. (2014).
   
   An Evidence-Based Systematic Review of Goji (Lycium spp.)
   .
   Natural Standard Research Collaboration.
2. 
   Health Benefits and Applications of Goji Berries in Functional Food Products Development: A Review
   .
   Antioxidants, 2022.
3. 
   Probable Interaction Between Lycium barbarum (Goji) and Warfarin
   .
   Pharmacotherapy, 2012.
4. 
   Bleeding due to a probable interaction between warfarin and Gouqizi (Lycium barbarum L.)
   .
   Toxicology Reports.
5. 
   Goji Berries as a Potential Natural Antioxidant Medicine: An Insight into Their Molecular Mechanisms of Action
   .
   Oxidative Medicine and Cellular Longevity, 2019.