Goji Berry (capsules, fruit): do you lose weight? See the benefits

Goji Berry is called in some places superfood due to the nutritional properties in a small fruit. However, there are exaggerations in the information disclosed. Read on to learn more!

What is Goji Berry?

Goji Berry is a fruit of Asian origin that has been used in traditional Chinese medicine for millennia. Currently it is present in healthy diets, being part of the diet of many people.

Orange-red and usually sold dry (similar to raisins), Goji Berry is usually imported. Its main producers are China and some European regions such as Portugal and the United Kingdom. It is also possible to find Tibetan versions.

There have been farms that have planted Goji in Canada and the United States since the early 2000s, when the fruit’s popularity began to increase.

The berries are used as a healthy food, being the basis for yoghurts, teas, juices, cereal bars and even products based on seeds, such as oils.

Goji Berry has two species, Lycium barbarum and Lycium chinense . Both are from Asia. They are often used in Asian cuisine, in addition to traditional Chinese, Korean, Vietnamese and Japanese medicine, due to the belief in their healing and nutritional powers.

In the cuisine of several regions (including Brazil), its leaves and stems are also used, in addition to fruits.

A good way to add Goji Berry to your routine is in the morning, using juices, accompanying cereals and other fruits or mixing them in yogurt.

Types

There are two different species of Goji Berry, but their properties are similar. The chinense Lycium and Lycium barbarum differ mainly in taste, which is slightly different, although the difference was noticeable. The taste of both is sour and sweet.

For sale, they are usually sold in two different ways.

Dehydrated

The parched version of the fruit is the most common, especially since it allows the fruit to be preserved for longer.

Fruits can be dried in two ways: through the sun or through machines.

In case they are dried out in the sun, the berries are exposed to direct and strong sunlight for more than a week, until all the water has evaporated.

In the case of mechanical dryness, 36 hours is enough. The fruits are heated in a machine that increases the temperature progressively at specific intervals so that all the liquid leaves the Goji Berry. What remains is the dehydrated version, which is sold in the markets.

Fresh fruit

The fresh version of Goji Berry, that is, the way it is harvested, without drying out, is a little more unusual. It is delicate and does not last long if it is not frozen, which means that, after all, it can be more expensive.

It is also used in healthy diets, but it is not sold in Brazil.

Capsules

Goji Berry is often sold in capsules. Usually the fruit is processed and mixed with nutrient additives, such as vitamin C, and other compounds, such as flaxseed oil. The capsules are filled with Goji Berry flour and additives.

You can find this type for consumption in pharmacies and health food stores.

Flour

Functional flours are mainly composed of fiber-rich foods, such as Goji Berry. Like capsules, they can be found in pharmacies and health food stores.

This type of product presents mixtures of different foods in a flour, which in turn can be ingested mixed with water in the morning. Thus it is possible to ingest the nutrients made available by the fruit and the other ingredients chosen by each brand for the manufacture of flour.

It is also possible to eat mixed in a detox juice , yogurt or skimmed milk, which adds even more varied nutrients. So you guarantee a reduction in appetite throughout the day and a healthier diet.

Goji Berry Dry Belly

The dry belly flour is a product sold as a slimming and vitamin and mineral supplement . It consists of Goji Berry flour with other mixtures, such as acerola, to complement vitamin C.

Dry belly flour is no different from Goji Berry flour or fruit capsules. Like these two versions, it brings all the benefits of eating Goji Berry to the intestine, due to the fibers, and the whole organism due to the varied nutrients found in the fruit.

In addition, extra vitamin C often added with other products has several benefits for immunity and skin, as well as Goji’s own vitamin C.

Read more: Exercises to lose belly: how to do, aerobic and abdominal

What is it for?

First of all, it is a food. Considered very nutritious, it is used in healthy diets everywhere.

It brings, in fact, several nutrients, being rich in fibers and antioxidants. The fruit is reputed to be ideal to aid weight loss by giving satiety, but be careful.

The portions of Goji Berry are small, but the fruit is not an example of low calories, especially since its most consumed and common version is dehydrated, which means that it concentrates its nutrients – and calories.

It is recommended to eat is 28 grams of Goji Berry per day, around 2 tablespoons. That’s about 70 to 100 calories. 100 grams of dehydrated Goji Berry has between 250 and 350 calories.

So remember to consume the fruit in moderation.

Despite this, Goji Berry is known to be nutritious. It brings several minerals and nutrients needed by the human body.

Add fibers to the feed

Goji Berry is a great source of fiber that serves to improve intestinal transit. Ingesting them daily helps to deal with constipation and trapped intestines, thus facilitating trips to the bathroom.

Adding flavor to recipes

With a characteristic flavor, slightly sour and sweet, adding Goji Berry in juices, shakes or in recipes that you already make can give you a little more taste. Try adding a tablespoon of dried Goji Berry to your yogurt and see how it tastes!

More nutrients in the diet

Eating Goji Berry can be a way to compose the necessary intake of fruits.

In addition to providing nutrients, the fruit has a strong and beautiful red color. You can use it as a garnish for dishes, giving it a nice look.

Properties: what are the benefits of consumption?

Goji Berry has several properties that can be beneficial. Among them are:

Antioxidants

Goji Berry has the antioxidants Betacarotene , and Zeaxanthin , which have a cell protection effect, due to the inhibition of free radicals . In addition, they have an anti-inflammatory effect, helping to prevent chronic diseases.

Carotenoids

Goji Berry is one of the fruits with a high content of carotenoids , most of them being zeaxanthin . Carotenoids are pigments present in plants and which, in the body, act as antioxidants and one of the possible types of Vitamin A, therefore, they bring several benefits for vision.

Amino Acids

Goji Berry has a total of 19 amino acids, including 8 of the 9 essential amino acids (that is, they are not produced by the human body itself and need to be ingested in food).

This means that eating Goji Berry brings a wide variety of amino acids, bringing in a little bit of most of what we need to eat in our diet.

Minerals

Potassium, iron, manganese and calcium are some of the minerals that are present in Goji Berry.

It is important to emphasize that it is the soil that defines which minerals are present in a plant, therefore depending on where the cultivation occurs, there may be a variation in the quantity of each of these.

But the species of the plant is also relevant in this regard.

The minerals present in Goji Berry are as follows:

Calcium

The most well-known function of calcium in the human body is the structuring of bones and teeth, but there are still other functions. The mineral is also used for muscle contraction, transmission of nerve impulses and even blood clotting.

It is the mineral in greater quantity in our body. Lack of calcium for long periods can cause serious problems like osteoporosis , as well as weakness.

In Goji Berry, the calcium concentration is as follows:

  • Fresh fruit: 26.6mg / 100g of fruit or 2.6% of the daily intake.
  • Dried fruit: 101.3mg / 100g of fruit or 10.1% of the daily intake.

Potassium

Potassium is also used in muscle contraction, in addition to helping protect bone calcium from acids. When it is absent, pain and cramps can appear, as well as headaches, weakness and tiredness .

The heart, being a muscle, needs potassium to contract properly and it is essential that this mineral is present in the body.

In Goji Berry, it can be found in the following quantities:

  • Fresh fruit: 276.2mg / 100 g of fruit or 7.8% of the daily intake.
  • Dried fruit: 881.9mg / 100g of fruit or 25.1% of the daily intake.

Magnesium

Magnesium is also used in muscles. It is essential for muscle relaxation and regulation of the effort that the muscles make. The lack of magnesium is the biggest responsible for cramps, even more than the lack of potassium.

In addition, the mineral is important for protecting blood vessels from accumulations of fatty plaques and for controlling blood pressure.

Magnesium can be found in Goji Berry in the following quantities:

  • Fresh fruit: 12.7 mg / 100 g of fruit or 3% of the daily intake.
  • Dried fruit: 45.9mg / 100g of fruit or 10.9% of the daily intake.

Sodium

Sodium is important for maintaining cardiac health and adequate muscle contraction, combined with potassium, calcium and magnesium.

The substance is also part of the process of metabolizing macronutrients for the cells. Without sodium, their transformation into energy is impaired.

In addition, it is one of the mineral salts that ensures the proper concentration of liquid in the cells. In excess, it causes them to become dehydrated and the liquid to accumulate outside them and the lack of sodium can cause them to swell with liquid and be damaged.

Each serving of Goji Berry contains:

  • Fresh fruit: 57.3mg / 100 g of fruit or 2.8% of the daily intake.
  • Dried fruit: 209.8mg / 100g of fruit or 10.4% of the daily intake.

Phosphor

Phosphorus is the second largest quantity in our body, behind only calcium. It is also part of bones and teeth, in addition to assisting the metabolism of muscles and the nervous system.

When it is lacking, it can cause bone pain, memory loss, tachycardia and problems with muscle metabolism.

It can be found in Goji Berry in the following quantities:

  • Fresh fruit: 48.4 mg / 100 g of fruit or 3.8% of the daily intake.
  • Dried fruit: 174.3mg / 100g of fruit or 13.9% of the daily intake.

Cobalt

We don’t need a lot of cobalt daily, but it is essential for vitamin B12 , which acts on all cells but especially those in the bone marrow, affecting our blood.

The lack of cobalt can cause anemia , fatigue and, in children and adolescents, growth retardation.

The amounts of cobalt in the Goji Berry are small, but as we need little daily, it covers all of our daily needs:

  • Fresh fruit: 0.001mg / 100 g of fruit or 100% of the daily intake.
  • Dried fruit: 0.001mg / 100g of fruit or 100% of the daily intake.

Copper

Copper helps the intestine to absorb iron as well as helping bone minerals to settle. Copper is also important for the formation and maintenance of the central nervous system.

When it is absent, there may be diarrhea, fibrosis in the myocardium (heart), anemia and paralysis.

  • Fresh fruit: 0.3mg / 100g of fruit or 33.3% of the daily intake.
  • Dried fruit: 0.8mg / 100g of fruit or 88.8% of the daily intake.

Iron

Iron is the main mineral used in the formation of blood cells and is what gives our blood red color. It is thanks to iron that hemoglobins are able to absorb oxygen and transport it to the body’s cells through the bloodstream.

The lack of iron causes the reduction of blood cells, which characterizes anemia. There may be tiredness, lack of appetite and pallor.

At Goji Berry we find:

  • Fresh fruit: 0.9 mg / 100 g of fruit or 5% of the daily intake.
  • Dried fruit: 3.4mg / 100g of fruit or 18.8% of the daily intake.

Manganese

Manganese is an essential mineral for the human organism and serves for bone growth, mental functions, in addition to being important for the digestive process and for reproduction.

However, care must be taken as it is considered a toxic mineral. Too much can cause erection problems, by affecting the testicles, and brain damage, causing symptoms such as memory problems and hallucinations.

This mineral can be found in Goji Berry in the following quantities:

  • Fresh fruit: 0.2mg / 100g of fruit or 8.7% of the daily intake.
  • Dried fruit: 0.5mg / 100g of fruit or 21.7% of the daily intake.

Zinc

Zinc is used in the body for the activation of enzymes and is also necessary for the immune system, in addition to bringing benefits to the health of hair and nails. The skin also benefits, since zinc can accelerate healing processes.

Goji Berry contains the following quantities:

  • Fresh fruit: 0.5mg / 100g of fruit or 4.5% of the daily intake.
  • Dried fruit: 0.15mg / 100g of fruit or 13.6% of the daily intake.

Selenium

Selenium is a mineral that, in addition to improving immunity, has antioxidant effects.

It is needed in our bodies in very low quantities. Only 55 to 70 micrograms are needed per day. From 400 micrograms daily, there may be poisoning by the nutrient, but below that it is safe and necessary.

In Goji Berry, selenium can be found in the following quantities:

  • Fresh Fruit: 0.1µmg / 100g of fruit or 0.18% of the daily intake.
  • Dried fruit : 0.17µmg / 100g of fruit or 0.3% of the daily intake.

Vitamins

Goji Berry is a great source of vitamins. Among those present are:

Vitamin A

In fruits, like all vegetables, vitamin A is present in the form of beta-carotene and zeaxanthin, which are antioxidants. It has benefits for the eyes, skin and aids in cell growth and division.

Vitamin C

Famous for its importance for immunity, vitamin C is also essential for the production of collagen, which is an essential material for the skin, muscles and bones, in addition to being an antioxidant.

Complex B vitamins

Vitamins B1, B2 and B6 are present in Goji Berry. All of them are used by the body to convert carbohydrates into glucose, which is used as energy for the body. The B vitamins are essential for the functioning of our body.

Vitamin E

This vitamin is used by the body to prevent cardiovascular disease. It is an important antioxidant, in addition to helping control LDL (bad cholesterol) and protecting brain cells.

Fibers

Goji Berry is full of fibers, which are essential for the digestive system to function properly and stay regulated. This property helps against constipation and benefits digestion, in addition to promoting a feeling of satiety and reducing appetite.

Vitamin C in Goji Berry

A great ally of our immune system and the production of collagen in the human body, vitamin C is present in Goji Berry. However, it is important to pay attention to one detail.

The fruit does indeed have vitamin C, but information is spread around the internet saying it has 50 times more vitamin C than an orange, according to a study published in the American Journal of Clinical Nutrition .

However, on the magazine’s portal, Hickey solution found only two studies that mention Goji Berry, including by the other name of the fruit, wolfberry , and by its scientific names, Lycium chinense and Lycium barbarum .

One is about the effects of fruit and vegetable consumption on inflammatory biomarkers and in the immune cell population, and the other is about the effects of egg consumption on the absorption of carotenoids from raw vegetables. None of them mentions the amount of vitamin C.

On the actual amount of vitamin C from Goji Berry, Minute Healthy found another study that set out to carry out the analysis. The result was an average of 48.94mg of vitamin C for every 100g of the fruit.

Lime orange has 43mg of vitamin C for every 100g of fruit and pear orange has 53mg / 100g, which means that the amount of Goji Berry vitamin is close to that of oranges.

To have 50 times more vitamin than orange, it would be necessary for the fruit to have approximately 2500mg for every 100g of fruit.

Only one fruit has all this amount of vitamin C, camu-camu, which is born in the Amazon and is not produced commercially.

All studies are referenced at the end of the text.

How many calories does a spoon of Goji Berry have?

On average, each tablespoon (about 10g) of dried or dehydrated goji berry contains 50 calories.

If consumed in the correct amount, the food can bring several health benefits, including, favoring weight loss. However, as it is considerably caloric, overeating may result in weight gain.

Goji Berry lose weight?

Indirectly . The slimming properties of Goji Berry are attributed to two factors. Inhibition of appetite and acceleration of metabolism. However, there are a few points to note.

The inhibition of appetite is due to the presence of fibers in the food and this really happens. Weight loss, in this case, is indirect. Goji Berry does not cause weight loss, but it does make it easier to regulate your diet.

As for metabolism, the statement is due to research published in the scientific journal Medicine and Science in Sports and Exercises (in free translation) which points out that consumption below the recommended amount of vitamin C causes less capacity to burn fat.

Since Goji is supposed to have a lot of vitamin C, it would have slimming properties.

Only it’s not like that. The study pointed out that the consumption of extra vitamin C makes no difference in weight loss and does not help you lose weight. It is important for metabolism, but it does not speed it up.

In addition, we have already talked about how Goji Berry does not have that much vitamin C , with approximately 49mg for every 100 grams of fruit, more or less the same as orange.

Read more: Understand how speeding up your metabolism helps you burn fat

Ultimately, what really helps with weight loss is a balanced diet and exercise.

What are the side effects of goji berry?

In general, the consumption of the fruit is safe, but it is necessary to pay attention to the quantity, because in excess there may be side effects. For example, nausea, vomiting and intestinal changes may occur. In addition, allergic people can manifest reactions, such as hives.

Contraindications

There are some contraindications for Goji Berry consumption. Are they:

Use of the anticoagulant Warfarin

There are studies that link the intake of Goji Berry with a drug interaction with warfarin , an anticoagulant medication, being responsible for enhancing the effect of the medication.

The connection was not proven during the study, but the relationship is still possible and further studies may be needed to confirm or not that this is the case. Therefore, it is recommended that people taking the warfarin medication avoid the consumption of Goji Berry and inform their doctor if they are already eating the fruit.

Allergies

If you have any allergies to tomatoes , tobacco , nuts , peaches , there is a possibility that you may be allergic to Goji Berry as well. In that case, it is recommended to avoid. Food allergy is extremely dangerous and an anaphylactic attack can be fatal.

Pregnancy

Pregnant women should avoid taking Goji Berry in capsules or flour, as other products and substances are usually added to the formulation. Remember to read the package leaflet and do not consume this type of product without talking to your doctor first.

How to consume Goji Berry?

The recommended intake for Goji Berry is around 15g and 45g. That is between 1 and 3 tablespoons.

Dried fruit

With the intake of 15g to 45g, it is possible to properly enjoy the benefits of the fruit’s nutrients. You can mix them in cereals like granola or yogurt. In addition, it is possible to ingest them in shakes, juices or even pure.

Capsules

As for the consumption of Goji Berry capsules, it is recommended to observe the instructions on the packaging, which, in general, can vary between 1 and 3 capsules.

The capsule formulation usually contains Goji Berry flour plus other ingredients, which add more nutrients to the mixture.

The ideal is to consume according to the orientation of the package, usually with water.

Goji Berry Flour

You can eat Goji Berry flour mixed in a glass of water or in yogurt. To know how much of the substance to use, read the packaging and don’t overdo it!

Some manufacturers or brands may mix substances to enrich the nutritional value of flour. So pay attention to what the packaging says.

Price and where to buy: goji berry in capsules or dry

The price of Goji Berry, because it is imported, is a little high. The dried fruit costs around R $ 50 / kg, and may vary. It can be found in pharmacies, bakeries, fruit shops, markets and houses of natural products.

The Goji Berry extracts in capsule, which have added vitamins and minerals, can be purchased for prices ranging from R $ 18 to R $ 100 over.

Some examples are:

  • Goji Berry Minas Brasil ;
  • Goji Berry with Chrome VitaminLife Actives ;
  • Goji Berry Tea More .

You can find more versions and other products with the fruit, in addition to comparing prices at Consulta Remédios .

Recipes

There are several recipes with Goji Berry that you can make to take advantage of all the nutrients available in the fruit. Some of them are:

Goji Berry Juice +

Goji Berry juice is simple, healthy and can be combined with other fruits to improve its nutritional potential. To make one you will need:

  • 1 tablespoon of dried Goji Berry;
  • 1 teaspoon of grated ginger;
  • Crushed ice;
  • 1 dessert spoon of honey.

In addition to the extra flavors you want to add, like:

  • 150mL of orange juice;
  • 1 cup of strawberry with 150mL of coconut water;
  • 1 cup of chopped carrots and beets with 150mL of coconut water;
  • 150mL of lemon juice.

Beat the main ingredients with the chosen extra flavor and drink ice cream! You can also do without additions, joining only water or coconut water, or create your own mixes.

Goji Berry wholemeal cake

To make a brown cake with Goji Berry, you will need:

  • ¾ cup of skimmed yogurt tea;
  • ¾ cup of tea of ​​soy oil;
  • 4 eggs;
  • 2 cups of brown sugar;
  • 1 cups of wheat flour;
  • 1 cup of whole wheat flour;
  • 1 tablespoon of baking powder;
  • 1 teaspoon of cinnamon powder;
  • 1 tablespoon of vanilla essence;
  • ½ cup of dried Goji Berry;
  • Orange juice (enough to dip the Goji Berries).

First of all, soak the Goji Berries in orange juice for 15 minutes. This will make them hydrated again, absorbing the juice and uniting the benefits of the two fruits.

It is also important to turn on the oven and let it preheat to 200 degrees for 15 minutes.

While waiting, mix all the other ingredients in a blender and blend until the dough is smooth.

Sift the Goji Berry, removing the orange juice, and mix the fruits in the dough, without hitting them in the blender. The intention is to make the fruits appear in the dough.

Grease a pan with butter and sprinkle a little flour to make sure the cake won’t stick.

Take the pan to the oven and let it bake for 30 minutes.

You can make icing on your cake or sprinkle with cinnamon. You are ready to eat!

Substitutes for Goji Berry

We have seen so far that Goji Berry is nutritious, but a little expensive. Therefore, we mention here some foods that can serve as a substitute for Goji Berry in terms of health.

Antioxidants

Several cheaper foods bring amounts of antioxidants. The beta – carotene , one of the main antioxidants Goji Berry can be found (even in larger quantities) in the carrot , the pumpkin , the beet , the potato -doce and papaya , as well as in smaller quantities in spinach , kale and broccoli .

None of these foods cost more than R $ 5 a kilo, some of them do not even reach R $ 2. In addition, all of them (including sweet potatoes!) Are less caloric than Goji Berry.

Vitamin C

Goji Berry is a good source of vitamin C (which is also an antioxidant), but if your goal is this nutrient, many foods bring more of the vitamin for much less money.

The famous orange is a source with the same amount of vitamin C as Goji Berry. In addition, other fruits have more of the nutrient than either. Some of them are:

  • Strawberries;
  • Mango;
  • Kiwi;
  • Tangerine;
  • Acerola.

This last item on the list is especially rich in vitamin C. We have already mentioned that Goji Berry does not have 50 times more vitamin C than orange and that the only fruit that reaches these quantities is camu-camu, which is not produced commercially.

But acerola is. The kilo can be found in the markets for less than R $ 4.00. The price of this fruit has recently risen, but it is still much less than the R $ 50 per kilo of Goji. And different from Goji, it really has a lot of vitamin C .

Acerola is the second fruit with the most vitamin C in the world, containing around 1046mg for every 100g of fruit. It is 20 times more vitamin C than an orange, and this is for real. A single acerola has all the vitamin C you need on a daily basis.

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