Generality
What are Goji berries?
Goji berries (in English wolfberries) are the fruits of a spontaneous shrub of Tibetan origin, belonging to the Solanaceae family, to the Genus Lycium and to the barbarum species. The binomial nomenclature of the Goji is Lycium barbarum .
Purposes
Since time immemorial, Goji berries have been an essential element of traditional Chinese medicine and, more generally, of the Asian territory.
Only recently, that is from the earliest years of the 21st century, have Goji berries been introduced (albeit marginally) to the Western diet. The interest in these fruits does not concern their gastronomic merit as much as their relative health benefits.
Today, Goji berries are used as a food supplement, a functional food and a phytotherapic principle by a large portion of the population, mainly with regard to their nutritional richness: unique molecules of their kind (see below), "rare" mineral salts, vitamins, antioxidants and more.
Phytotherapy characteristics
The great collective interest in Goji berries is mainly due to the nutritional richness of these fruits, in addition to the exclusivity of certain molecules contained in them.
Based on what the advocates of Goji berry consumption say, these fruits should serve as:
- Immunostimulators
- Antioxidants
- Tonics and favoring mental concentration
- Anti-allergic
- Protective towards eye motility
- Encouraging bowel function
- Blood pH balancers.
In the article we will try to understand what is true in these statements.
Nutritional Properties
Calories of Goji berries
Not all the bibliographic sources agree on the energy contribution of Goji berries, but it is reasonable to think that it is moderate and in line with that of most wild berries (blueberries, raspberries, currants, etc.).
Calories should be provided mainly by carbohydrates, but small doses of protein and lipids are not lacking.
Proteins and amino acids
Some argue that the peptides of Goji berries have a good pool of essential amino acids, useful in completing the biological value of proteins typical of vegan nutritional regimens. However, it is difficult to believe that a berry can contain proportions of essential amino acids entirely similar to those of human proteins, which is why - even with regard to the small quantitative entity - Goji berries should NOT be considered a significant protein source.
Goji berry fats
Goji berries contain a small lipid fraction, but of excellent quality, especially as regards the nature of fatty acids.
Predominantly unsaturated, an excellent percentage of these lipids is essential polyunsaturated:
- Linoleic acid (omega 6)
- Alpha-linolenic acid (omega 3).
The active derivatives of essential polyunsaturated fatty acids perform many irreplaceable functions, including:
- Constitute cell membranes and nervous tissue
- They are precursors of anti-inflammatory and proinflammatory eicosanoids
- They have a positive impact on metabolism (cholesterolemia, triglyceridemia, blood sugar, blood pressure)
- Lower vascular risk
- Preserve visual and cerebral function etc.
Goji berry sterols
The most abundant is called beta sitosterol which, although NOT considered an essential nutrient, should play a beneficial role for the body, hindering the increase in cholesterolemia and consequently moderating the cardiovascular risk.
Carbohydrates and fibers of Goji berries
The carbohydrate content of Goji berries is significant.
The glucides, simple and complex, are the most important quantitative energy macronutrients; as such, they participate considerably in total caloric intake (which we remember is not very high).
Dietary fiber intake is good.
In the context of a reasonable portion, these properties give Goji berries a moderate glycemic index and load, exerting a universally adequate glycemic - insulin impact.
Goji berries also contain carbohydrates with mainly metabolic functions; later we will analyze them in detail.
Vitamins in Goji berries
Fat-soluble vitamins
Goji berries contain a fair amount of liposoluble vitamins, in particular vitamin E (tocopherols or tocotrienols) and provitamin A (carotenoids), both with an antioxidant function.
To be precise, vitamin E interferes with the oxidative mechanism of cell membranes, protecting polyunsaturated fats.
Carotenoids are indispensable molecules also for the protection of the visual mechanism and are necessary for maintaining epithelial integrity.
Water-soluble vitamins
Remaining in the vitamin field, Goji berries seem to boast a moderate content of vitamin C (ascorbic acid), also strongly antioxidant. Moreover, this vitamin is a very important precursor of collagen (fundamental protein of connective tissues) and a necessary element for supporting immune defense systems.
Note : the presence of vitamins A, C and E exerts a synergistic protective action against very effective oxidative stress.
Among the other water-soluble vitamins, Goji berries show excellent concentrations of B2 (riboflavin), of which the ordinary source in Western food is milk and dairy products. This vitamin represents a very important and essential enzyme constituent in various biological mechanisms of oxidation-reduction and cellular respiration.
Minerals in Goji berries
Also with regard to mineral salts, Goji berries do not disappoint.
These fruits contain:
- Calcium: essential for bones; the absorption of that contained in vegetables is often compromised by the presence of anti-nutritional agents (oxalates and phytates)
- Iron: determinant for the synthesis of hemoglobin and for the transport of oxygen in the blood; that of plants (Fe3 + or ferric iron) is however not very bioavailable
- Potassium: an essential mineral salt for neuromuscular excitability, heart rhythm, osmotic pressure, acid-base balance and water retention; it is often lacking in athletes and the elderly
- Zinc and selenium: two powerful antioxidants, also important for bone metabolism and thyroid function.
What are Goji berries for?
Ultimately, by carefully scrutinizing the nutritional content of Goji berries, they seem to perform mainly the functions:
- Antioxidant
- Anti aging (anti-aging)
- antitumor
- Protective against some diseases of the part (hypercholesterolemia, hyperglycemia, hypertriglyceridemia, hypertension, metabolic syndrome, etc.).
Although it is an extremely rich food (but not for this "miraculous"), we remind you that commercially available Goji berries are predominantly dehydrated or powdered . This clarification is essential to say the least, since some of the nutrients already mentioned suffer negatively the effect of "food aging". In particular, by drying the berries, exposing them to light, oxygen and preserving them for a long time, there is a considerable reduction of polyunsaturated fatty acids, vitamin E and vitamin C (but not only), which tend to oxidize losing their function metabolic.
INFORMATION VIDEO ON GOJI BERRIES
Beneficial and Side Effects of Goji Berries
X Problems with video playback? Reload from YouTube Go to Video Page Go to Wellness Destination Watch the video on youtubePolysaccharides
As illustrated in the previous chapter, Goji berries undoubtedly represent a good food. However, the molecules that have attracted the attention of the scientific community are unique in their kind. These are polysaccharides (complex sugars) called barbarum polysaccharides .
Barbarum polysaccharides
Barbarum polysaccharides are involved in various metabolic processes:
- Anti-radical - antioxidant
- Immune
- antitumor
- antiinfective
- Allergy.
Do they work?
There is no reliable evidence to support the alleged health benefits of Goji berries.
Most of the research in this regard is small, of poor quality, in vitro or in guinea pigs, and they have taken into consideration the highly concentrated purified extracts of the fruits.
A small 2008 study looked at the effects of taking 120 ml of Goji berry juice a day for 14 days. There was an overall increase in psychophysical well-being and an improvement in brain activity as well as digestion. However, the study involved only 34 people and on the other conditions examined, the results of the study were inconclusive.
One of the most famous clinical studies on Goji berries is Chinese, dating back to 1994 and has observed 79 patients with various tumors in an advanced state. Those treated with immunotherapy in combination with Goji berry polysaccharides have observed a tumor regression. Unfortunately, general information on the study and concentration of the product is missing or incomplete, so it is difficult to fully assess the meaning of the aforementioned results.
There are still many uncertainties regarding the choice of a specific dosage and the "safety dose". The methods of use - among other things - should vary according to the state of preservation and the form of intake (fresh fruits, dried fruits, powders or capsules or tablets, fruit juices, etc.).
VIDEO RECIPE FOR SPORTS: ENERGETIC BARS WITH GOJI BERRIES
Quick-absorption Energy Bars
X Problems with video playback? Reload from YouTube Go to Video Page Go to Video Recipes Section Watch the video on youtubeOther Video Recipes with Goji Berries
Allergies and intolerances
Goji berries are not universally tolerated.
Some subjects show nausea, vomiting and / or intestinal compromises almost immediately after taking them.
Reactions of an allergic type to these fruits are poorly documented, but still probable.
Contraindications
In addition to intolerance and allergy, supplementation with Goji berries is to be avoided during pregnancy and lactation, due to the considerable concentrations of:
- Betaine: a product that interferes with DNA synthesis
- Selenium: antioxidant nutrient that in excess can become very harmful to the body
- Molecules that interfere with the metabolism of certain drugs (anticoagulants, antihypertensives, hypoglycemic agents and other molecules processed in the liver).
Side effects
The side effects of Goji berries include more frequently:
- Hemorrhages and petechiae due to altered coagulation
- Illness and fainting due to the collapse of blood pressure and blood sugar.
Mode of use
Goji berries appear as small fruits with a diameter of 1-2 cm. Once ripe, they change color from green to orange - intense red and take on a pleasantly sweet taste, reminiscent of blueberries.
In Asia, Goji berries are also used in the kitchen for preparing soups or for seasoning meats.
Currently, in the Western market these fruits are sold mainly as dried berries or concentrated juices. In herbal medicine, Goji berries can be found in the form of juice or dried powder:
- Goji Juice: allows you to take full advantage of Goji's immunostimulant properties. The juice can be consumed concentrated or diluted with natural mineral water: it is sufficient to take one scoop a day (about 20 ml) for a whole month, in the morning on an empty stomach, just before breakfast. In Italy, finding 100% pure Goji juice on the market is still quite difficult.
- Dried Goji powder: obtained by grinding the dried berries. The powder can be taken together with half a glass of natural mineral water. Food supplements such as capsules based on standardized dry extracts are also available.
Furthermore, dried Goji berries (distributed in bags) can be eaten dried or rehydrated, soaking them in water or yogurt for about 15 minutes.
In organic or exotic food stores, the Goji fruit can also be found as dried berries, prepared for tea or as an ingredient in candy bars or fruit juices.
Conclusions
Ultimately, Goji berries are a functional type of food, which perfectly plays the role of an antioxidant supplement, characterized by excellent phytotherapeutic and nutraceutical properties. It is however necessary to pay attention to any possible drug interactions and to potentially risky conditions.
Botany
When we talk about Goji, we mainly refer to the fruit of the Lycium barbarum plant. However, it should be remembered that Goji berries can also be harvested from other closely related Lycium Species, such as Lycium chinense .
These shrubs are very similar and often confused: some salient morphological characters, highlighted with certain taxonomy studies, underline their discrepancies, which affect the structure of the flower and the shape of the leaves.
The two species of Lycium are different, especially because:
- The plant of the Lycium barbarum is cultivated in the northern area of the Chinese area, mainly in the Chinese province of Ningxia. The shrub has narrow and long leaves. The fruits are of a greater size and are sweeter than those of the Lycium chinense . Most of the scientific studies conducted on the properties of Goji refer to the berries from this quality of Lycium, as well as this article.
- The Lycium chinense plant, on the other hand , is grown in southern China. The leaves are shorter and broader than those of the Lycium barbarum . Moreover, the berries are more bitter and less palatable.
The barbarum is the Lycium Species that deserves more attention as regards the health aspects of the resulting fruits.
If until the end of the twentieth century this food was completely ignored by the Western scientific community, at present it is instead available a good number of scientific research aimed at demonstrating (or "trying to prove") the alleged health benefits conferred by the berries of this truth of Lycium .
The plant looks like a perennial shrub, capable of reaching 3 meters in height. Lycium barbarum has oblong leaves and produces purple flowers. The ripe fruit is a fleshy oblong berry, bright red or orange: it contains all the interesting properties of the Goji.
Note: The European Commission for food safety supervision has defined the consumption of Lycium barbarum berries as a food ingredient safe. Moreover, in Italy, the "Ministry of Health" mentions those of the Goji ( Lycium Barbarum L.) in the list of plant extracts that can be used as an "antioxidant" supplement (legislative decree 21 May 2004, no. 169).
