What are the real health benefits of Goji Berries?

Goji berries help fight against oxidative stress. The latter is an imbalance between pro-oxidant and antioxidant molecules. It induces oxidative damage to cells and is one of the main causes of diseases linked to cell aging (neurodegenerative, cardiovascular, cancers). The modern diet is too low in antioxidants, so it is essential to increase your intake.

In this context, the ORAC index of Goji berries (Oxygen Radical Absorbance Capacity = Absorption Capacity for Radicals Derived from Oxygen), which evaluates the antioxidant capacities of a food, is 3290. This means that Goji berries have a high antioxidant capacity (3,000 – 10,000). These antioxidant benefits are promoted by the polysaccharides that Goji berries contain. Indeed, the latter are considered very interesting antioxidant molecules, to the point that these polysaccharides have been isolated to produce certain treatments.

Advice from the dietician-nutritionist:

• Promote the intake of foods rich in antioxidants such as spices (turmeric, cumin, curry, ginger, oregano) and aromatics (thyme, clove, basil). Indeed, like any other food, Goji berries alone are not enough to effectively combat oxidative stress.

• Increase consumption of “colored” fruits and vegetables. Indeed, the pigments giving color to fruits and vegetables are antioxidants, so it is wise to include them with each meal.

• Consume a handful of Goji berries per day, which corresponds to approximately 30 g. It is nevertheless wise to remember that a food consumed alone cannot fight effectively against oxidative stress. It is therefore important to vary your sources of antioxidants to optimize their intake.

Goji berries can be useful as part of a vegetarian and vegan diet. Indeed, the latter are composed of a fairly interesting quantity of proteins and iron, two nutrients that are generally found in lower quantity and quality in foods of plant origin.

Plant proteins regularly contain limiting factors in protein synthesis, that is to say they contain one or more amino acids in insufficient quantity, or even absent. This compromises the synthesis of the protein, limiting its use in the body. As part of Goji berries, they contain 18 of the 20 amino acids essential for protein synthesis. In this sense, goji berry proteins seem to have two limiting factors (asparagine and glutamine), but they contain protein in good quantities, which may justify their consumption. In fact, 30 g of berries (a handful) contains 3 g of protein.

In addition, they contain a fairly interesting iron content, and its assimilation is favored by the presence of vitamin C which they possess. In general, non-heme iron (of plant origin) is very poorly assimilated unlike heme iron (of animal origin). However, vitamin C can help with iron assimilation. In this sense, iron from Goji berries can be better assimilated than its plant counterparts since the latter are also rich in vitamin C, which promotes the absorption of non-heme iron.

Advice from the dietician-nutritionist:

• Understanding the principle of complementarity between proteins, which consists of combining certain foods rich in protein but containing limiting factors. For example, a food with lysine as a limiting factor should be combined with a food rich in lysine in the same meal or on the same day. The best known complementarity is the cereal-legume pair.

• Promote the intake of foods rich in iron such as legumes and leafy vegetables (spinach in particular) in case of vegetarian or vegan diet. Indeed, an iron deficit or deficiency can cause intense fatigue or even iron deficiency anemia.

• Consume a handful of Goji berries per day, which corresponds to approximately 30 g, to promote protein intake.

• Supplement with vitamin B12 if you are vegan or if your consumption of animal products is low. In fact, this vitamin is only found in animals (except certain algae, even if the latter often contain too little). A vitamin B12 deficiency can therefore cause neurological disorders, as well as Biermer anemia (anemia, diarrhea, anorexia, neurological manifestations).

Goji berries have been studied for their potential role in the prevention of cardiovascular disease. Indeed, they would improve the blood lipid profile, which includes the levels of “bad” LDL cholesterol (Low Density Lipoprotein = Low Density Lipoprotein), “good” HDL cholesterol (High Density Lipoprotein = High Density Lipoprotein) , triglycerides and total cholesterol. A long-term disturbed lipid profile is a risk factor for cardiovascular diseases. The latter are regularly found in diabetics type II, since the majority have a disturbed lipid profile, are overweight or obese.

In this context, a study showed that a Goji berry extract helped improve the lipid profile (decrease in serum levels of triglycerides and LDL cholesterol) in some diabetics. It seems that this was possible thanks to the polysaccharides present in Goji berries. However, the mechanism of action is currently unknown. Thus, Goji berries can be included in a balanced and varied diet to improve a disturbed lipid profile and, therefore, partially prevent cardiovascular diseases.

Advice from the dietician-nutritionist:

Favor oils rich in omega-3 to balance the omega-6 / omega-3 ratio : flax vegetable oil, walnut vegetable oil, camelina vegetable oil, perilla vegetable oil, rapeseed oil, etc. Indeed, omega-6 intakes are very high in modern diets, despite omega-3 intakes. A balanced omega-6/omega-3 ratio promotes a good quality blood lipid profile.

Limit the consumption of meals that are too large and too fatty because these promote a disturbance in the blood lipid profile.. It remains obvious and important to want to treat yourself from time to time, but it is recommended to limit these excesses.

Favor the consumption of fatty fish (tuna, mackerel, sardines, herring) and oilseeds for their richness in omega-3, compared to that of red meat which rather provide saturated fatty acids.

Goji berries could help prevent cancers. Indeed, they contain polysaccharides recognized for their interesting antioxidant roles. Antioxidants help fight oxidative stress, which is one of the main causes of cancer. One study evaluated the impact of a Goji berry extract on the viability and proliferation of NK-92 cells in human colon cancer cells. These NK cells are considered our natural killer cells, and are the body's first line of defense against cancer.

This extract was reported to significantly increase NK cell proliferation, but had no impact on NK viability. This means that 25 g Goji berry extract increased the multiplication of NK cells in 48 hours, and significantly improved their ability to recognize and eliminate colon cancer cells.

Thus, the Goji berries could constitute an interesting support for a balanced, varied diet rich in antioxidants, in order to prevent cancer. Indeed, they cannot alone prevent cancers since the latter have very variable factors.

Advice from the dietician-nutritionist:

• A diet to prevent cancer focuses on a balanced and varied diet composed of sufficient proteins, good fats, fiber, minerals, vitamins and antioxidants. Goji berries can therefore be consumed to support this diet thanks to their nutritional contributions.

• Promote a diet rich in antioxidants every day. Indeed, antioxidants are the main molecules capable of helping antioxidant enzymes fight against oxidative stress, which can induce the formation of cancer.

• Don't hesitate to add spices (turmeric, cumin, garlic, etc.) and aromatics (thyme, bay leaf, etc.) at each meal because the latter are the main sources of antioxidants.

• Favor the consumption of “colored” and seasonal fruits and vegetables. Indeed, the pigments giving color to fruits and vegetables are antioxidants. For this, it is recommended to consume 2 fruits per day (breakfast, at the end of a meal, as a snack, etc.) as well as vegetables at each meal. Furthermore, generally speaking, it is recommended to eat 5 servings (80-100 g per serving) of fruits and vegetables per day.

Goji berries have been the subject of studies in the prevention of cancers as seen previously. However, studies showing an effective impact of Goji berries as a potential cancer treatment are highly questionable. Indeed, the compounds used are generally not the Goji berries as such, but extracts or purified and/or isolated active molecules.

Furthermore, a study demonstrated that the addition of polysaccharides present in Goji berries to an immunotherapy treatment had promising results. Nevertheless, These results cannot conclude that Goji berries or Goji berry juice are effective in treating cancer, as the food was modified for the study. Indeed, for this, it would have to be the consumption of Goji berries or Goji berry juice that brings these results.

No study proves the benefits of goji berries on the skin. In fact, the Potential benefits of Goji berries on the skin have been estimated because of their antioxidant composition. The latter are found in particular in the form of polysaccharides and make it possible to fight against oxidative stress and its consequences on the body (acceleration of cell aging, inflammation, etc.). Nevertheless, these antioxidants depend on other antioxidants to perform this role, especially since no study has shown that the antioxidants present in Goji berries play a role on the skin. Additionally, it is often said by manufacturers or sellers that Goji berries “may take time to show benefits.” This therefore emphasizes the fact that Goji berries do not seem to be effective for skin problems.

So, Goji berries contain interesting antioxidant molecules, but no studies prove their benefits for the skin. This is also the reason why they are rarely used in cosmetics. In fact, it is easy to replace them with other cosmetic treatments, to treat any problem (skin, hair, etc.).

Goji berries have been the subject of studies regarding their potential benefits in the fight against infertility in men. Certainly, these studies have shown interesting results on infertility thanks to the interesting antioxidant properties of polysaccharides. However, the polysaccharides were in a purified form. This therefore does not allow us to conclude that whole Goji berries in their natural state can help fight infertility. Additionally, these benefits were only noticed in rats. This therefore does not allow us to affirm that these benefits can be transposed to humans.

For this reason, Goji berries have not shown any proven effectiveness against infertility since they have never been used whole, and in their natural state, during studies.

Goji berries are not “miracle” foods for losing weight. In fact, only a balanced, varied and calorie-deficient diet, accompanied by physical activity and good mental health, makes it possible to lose weight optimally. In addition, dried Goji berries contain a fairly high sugar content, which is not necessarily sought after when losing weight. Moreover, no substantiated study has shown that Goji berries help you lose weight, either directly or indirectly..

However, Goji berries provide nutrients in good quantities, which allows them to be included in a balanced, varied and calorie-deficient diet, even if they are not essential for weight loss. Indeed, they provide interesting contents of proteins, iron, in vitamin C and in antioxidants.

• He is not recommended to consume goji berries for people allergic to Solanaceae (tomatoes, potatoes, eggplants, etc.).

• Regular consumption of Goji berry is not recommended for people taking anticoagulant treatment.

• THE pregnant women can consume Goji berries, but it is best to avoid excess, that is, no more than a handful per day, and not every day. Indeed, no study proves either the safety or the potential danger of Goji berries during pregnancy.

• Choose organic Goji berries to avoid them containing synthetic pesticides or being ionized. In fact, the “Organic Agriculture” label requires manufacturers not to use synthetic pesticides or ionization processes to preserve the food.