THE LITTLE RED BERRY WITH A
2,000-YEAR HEAD START
Red. Chewy. And seriously interesting.
Known botanically as Lycium barbarum and also called wolfberries, goji berries have been used as both food and medicine in China for more than 2,000 years. In Traditional Chinese Medicine (TCM), they are considered a gentle, nourishing tonic — referred to as gǒu qǐ zǐ (枸杞子) — that supports liver and kidney health, vitality, eye health, and healthy aging.
Humans ate this powerful berry long before scientists had names for the molecules inside it. But as is the way in North America, it seems to take us time to catch up, and often we don't believe unless science tell us to believe…
Several peer-reviewed studies and clinical trials have investigated the nutritional benefits of goji berries. The evidence is strongest for eye health, immune function, and general well-being — so read on to learn more and how to easily incorporate one of our fave superberries into your daily routine!
Eye Health and Macular Protection
- Protection against harmful blue light: Goji berries are a rich source of zeaxanthin, a carotenoid that accumulates in the retina and helps filter harmful blue light (think screen time- phone, tablets, computer).
- Increased Protective Pigments: A 2022 randomized trial from UC Davis found that healthy middle-aged adults who ate about one ounce (28g) of dried goji berries five times a week for 90 days significantly increased the density of protective pigments (lutein and zeaxanthin) in their eyes.
- Protection against age-related macular degeneration (AMD): The form of zeaxanthin in goji berries is considered highly bioavailable (which means a large percentage is absorbed and used) and research suggests that regularly eating a small serving may help prevent or delay the development of age-related macular degeneration, the leading cause of vision loss in older adults.
Immune Function and General Well-Being
- Improved Well-Being: A 2012 meta-analysis of four randomized, double-blind, placebo-controlled trials (161 participants total) concluded that consuming standardized goji juice led to statistically significant improvements in fatigue, stress, mental acuity, sleep quality, and overall feelings of health and well-being compared to a placebo.
- Immune Support: A 2014 evidence-based review noted that clinical studies in healthy subjects showed consumption of goji berry juice improved general well-being and immune functions. The polysaccharides (LBPs) in goji berries are considered the primary active components for these effects.
Cognitive Function
- Enhanced Attention: An 11 week trial with 74 healthy young adults found that taking a standardized goji fruit extract significantly improved measures of verbal learning and attention - both short term and sustained attention over time- as compared to placebo. So possibly no more, 'look, squirrel' …haha, hope you get it!
SO WHAT'S ACTUALLY INSIDE A GOJI?
Quite a lot for such an unassuming berry.
Gojis naturally contains:
- Vitamin C
- Beta-carotene & zeaxanthin
- Polyphenols & flavonoids
- Anti-inflammatory molecules
- Polysaccharides (complex carbohydrates that serve as the berry's primary bioactive compounds)
- Trace Minerals (zinc, iron, copper, calcium, germanium, selenium and phosphorus)
FYI: Some research indicates that organic goji berries tend to have higher vitamin C levels than conventional gojis.
