Goji Berry: 9 Benefits of Fruit That Helps You Lose

Goji berry is the fruit of the Lycium barbarum plant, originating in the Tibetan mountains. It stands out for being rich in vitamin C, nutrient that improves the immune system, mood and avoids ophthalmic problems and strokes and helps to lose weight. In addition, the fruit has antioxidant and anti-inflammatory action, balances cholesterol levels and protects the heart and brain.

Goji berry still helps decrease cellulites and prevents diabetes and cancer. Food is the largest known source of carotenoids and thus contribute to prevent vision problems and can provide additional photoprotection in people who are more susceptible to ultraviolet rays.

Goji berry nutrients

100 grams of goji berry count 50 times more vitamin C than an orange. This nutrient is responsible for a number of benefits to the body. Vitamin C improves immunity, mood, helps you lose weight, lowers stress, prevents skin aging, provides bone resistance, prevents and improves colds and flu, contributes to iron absorption, prevents strokes and has antioxidant action.

Food is still the largest known source of carotenoids. This substance is important for skin health and vision. A research from the University of Sydney suggests that goji berry can provide additional photoprotection in people more susceptible to ultraviolet rays.

The fruit is also rich in B vitamins, especially B1, B2 and B6. Vitamin B1 helps in the functioning of the nervous, muscular and cardiac system and is responsible for participating in the metabolism of glucose. The deficiency of this nutrient can cause potentially irreversible brain damage.

Research indicates the importance of vitamin B2 as a protective factor against cardiovascular diseases and tumor processes. But vitamin B6 helps in the degradation of homocysteine, a substance that when it is in excess in the bloodstream can increase the risks of cardiovascular diseases. In addition, it plays an important role in the metabolism of proteins, carbohydrates and lipids and its main function is the production of epinephrine, serotonin, which provides well-being, and other neurotransmitters.

Goji berry also has 19 amino acids, including the eight essentials that our body can not produce and need to acquire through food. Amino acids have an essential function in maintaining muscle mass, forming cells, proteins and important tissues.

The fruit has 21 minerals, these substances have a primordial function in maintaining the body's hydroelectrolytic balance, maintaining pressure inside and outside the cells and protective function reducing the risks of diseases. Among the minerals, the food is distinguished by the presence of germanium that has anti-cancer activity.

Goji berry has beta-sisterolol, which has anti-inflammatory action, cyperone, a phyto-nutrient that provides benefits to the heart and blood pressure and fisalin, important for hepatitis B and C carriers. Betaine is also present in the fruit, it is used by the liver to produce choline, a substance required for the formation of phospholipids, components of all cell membranes. Finally, goji berry counts on polysaccharides, especially the beta-glucans known as modifiers of the immune response against infectious processes.

Proven benefits of goji berry

Helps to lose weight: A research published in 2011 in the Journal of the American College of Nutrition showed that the daily intake of 120 ml of goji berry juice for 14 days was able to reduce waist circumference and increase metabolic rates in humans relative to the control group who took a placebo juice.

Another study published in 2005 in the same journal found that individuals with adequate amounts of vitamin C have 30% more efficiency in oxidizing fat during a moderate exercise session than subjects with low nutrient intakes. low vitamin C intake may be more resistant to loss of fat mass. 45 grams of goji berries rely on 90 grams of vitamin C, which is exactly the recommended daily allowance of the nutrient for the Recommended Dietary Allowances of the United States Government. In addition, goji berry is low calorie, a tablespoon of the fruit has 50 calories.

Decreases cellulite:

The fruit is rich in beta-sisterol, an anti-inflammatory nutrient that improves cellulite , since it is characterized by inflammation. In addition, the high fiber content of the fruit allied to beta-sisterolol helps to stabilize cholesterol levels, which in excess can increase cellulites. Improves immune system:

Goji berry is rich in vitamin C .This nutrient increases the production of white blood cells, cells that are part of the immune system and that have the function of combating microorganisms and structures extraneous to the body. Vitamin also increases the levels of antibodies in the body. Thus, it helps to strengthen the immune system, leaving our body less susceptible to disease. Improves vision:

The fruit is the largest known source of carotenoids. This nutrient is responsible for preventing and assisting the health of vision. Some studies also point out that goji berry has significant amounts of zeaxanthin that improves retinal function. Protects the skin:

Carotenoids in goji berries will also provide skin benefits. Research from the University of Sydney suggests that goji berry can provide additional photoprotection in people who are more susceptible to ultraviolet rays. Anti-cancer action:

A survey conducted in 2012 and published in the Journal of the American College of Agriculture suggests that polysaccharides present in goji berry can inhibit the proliferation of HeLa cells, the type of cancer cells, by induction of cell death. The results showed that the fruit may act mainly in colon and cervix cancer. Prevents cardiovascular diseases:

Studies published in Nutrition Research in 2009 indicate that increased consumption of goji berry because it contains vitamins C , E and A causes the antioxidant action to increase and the oxidation of bad cholesterol, LDL, to decrease. As a result, the risk of cardiovascular disease decreases. Goji berry also prevents cancer - Photo: Getty Images

In addition, the beta-sisterolase present in goji berry has anti-inflammatory action and also helps to stabilize levels of cholesterol. Vitamin B6 helps in the breakdown of homocysteine, a substance that, when it is in excess in the bloodstream, can increase the risk of cardiovascular disease.

Protects the brain:

Goji berry has essential fatty acids that are needed for synthesis of hormones and regulate the functioning of the brain and nervous system. In addition, the B vitamins and the strong antioxidant action of the fruit also contribute to avoid neurological problems. Provides well-being:

Vitamin B6 present in food has as its main function the production of some neurotransmitters, they are serotonin, which provides well-being. Antioxidant action:

Goji berry has a strong antioxidant action, this is because it is the largest known source of carotenoids, a substance that stands out for this benefit. In addition, vitamin C present in large amounts in food also has antioxidant action. Possible benefits of goji berry

Prevents diabetes:

A preliminary study published in the African Journal of Traditional, Complementary, and Alternative Medicine has shown which by having polysaccharides goji berry produces a significant hypoglycemic effect when administered orally in rats, improving not only fasting glycemia but also total cholesterol and triglyceride levels in diabetic animal models. However, there are no studies demonstrating this action in humans. Recommended amount of goji berry

To achieve the medicinal effect, the recommended daily dosage of goji berry is between 15 and 45 grams or 120 ml of your juice.

How to consume goji berry

The ideal is to consume the goji berry in the morning as it will provide energy for the day that will start. Food can be mixed with other fruits or salads, juices and yogurts. In Brazil it is difficult to find the fresh version of goji berry, usually it is consumed dehydrated. If the food is ingested in the dehydrated version it is recommended to ingest it with a liquid to hydrate the fibers and potentiate the beneficial effects. Another interesting option is to consume the goji berry in the form of juice.

Recipe with goji berry

Recipe for goji berry jelly and chia helps to lose weight

Some people choose to drink goji berry tea, but there are as yet no scientific indications or scientific studies that prove the benefits of this drink. Goji berry supplements can only be ingested after medical advice and there is no known scientific research showing that they have any health benefits.

Compare goji berry with other foods

When compared to other foods, the goji berry stands out for the great amount of nutrients. 45 grams of goji berries count 22 times more vitamin C than an orange.

The fruit still has six times more vitamin C than kiwi, another food has high values ​​of this nutrient. Goji berry still has more carotenoids than any other known food, such as carrots.

Contraindications

Goji berry has antioxidant action - Photo: Getty Images

Some goji berry substance is believed to interact with the P450, a local in the liver where many medicines are metabolized. Therefore, the consumption of food is not indicated for those who use important daily medications as for glycemic control and pressure.

Risks of overconsumption

Some studies conducted in the United States indicate that excessive consumption of Goji berry teas have inhibitory action of medication used to prevent thrombosis or anticoagulants.

Where to buy

It is harder to find the goji berry in natura, the dried version can be purchased in natural food stores.

-Professor Dr. Edson Credidio, medical nutrologist, Ph.D. in Food Sciences from the State University of Campinas (Unicamp).

Patrícia Bertolucci, nutritionist at PB Consultoria em Nutrição.

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