Gogi Berries: The Sweet Nutrient-Dense Superfood
In Chinese folklore, goji berries are often associated with longevity and vitality. There’s a famous legend about a man named Li Qing Yuen, a herbalist and martial artist, who reportedly lived for 252 years. According to the story, Li’s extraordinary longevity was attributed to his daily consumption of goji berries, along with other herbs. While the story is likely an exaggeration, it reflects how goji berries have long been revered in Chinese culture as a symbol of health, vitality, and long life! Let's explore the unique benefits of goji berries from both modern research and the ancient wisdom of TCM.
Modern Research-Backed Benefits of Goji Berries
Goji berries (Lycium barbarum), also known as wolfberries, are small, bright red fruits native to Asia. Over the past few decades, goji berries have reached superfood status for their potential to support overall health, particularly due to their antioxidant content and nutrient density. Here are a few research-backed benefits:
High in Antioxidants and Nutrients: Goji berries are packed with vitamins C and A, iron, and fiber, and they are a significant source of antioxidants like zeaxanthin and beta-carotene, which help neutralize free radicals in the body. These nutrients contribute to healthier skin, improved vision, and a strengthened immune system (Zhou et al., 2017).
Support Eye Health: Goji berries contain high levels of zeaxanthin, a type of carotenoid that helps protect the eyes from age-related damage, particularly macular degeneration and cataracts. Studies suggest that regular consumption of goji berries can increase plasma levels of zeaxanthin, which may reduce the risk of these conditions (Bucheli et al., 2011).
Enhance Immune Function: Some research has indicated that goji berries may help bolster the immune system. A study found that daily consumption of goji juice improved general feelings of well-being and enhanced immune response in healthy adults (Amagase et al., 2009). The polysaccharides found in goji berries are believed to stimulate the production of immune cells, making them a great addition to your diet during cold and flu season (but avoid if actively sick).
The TCM Perspective: Goji Berries as a Powerful Yang Tonic
In Traditional Chinese Medicine, goji berries are revered for their ability to nourish the Liver and Kidney meridians, which are vital for maintaining overall health and balance. TCM practitioners classify goji berries as a Yin and Yang tonic, making them versatile in treating a variety of health concerns. Let’s explore some of the most well-known benefits according to TCM.
Tonify the Liver & Kidneys: Goji berries are believed to nourish the Liver and Kidney meridians, which are essential for maintaining strong vision, reproductive health, and overall vitality. In TCM, the Liver governs the eyes, so goji berries are often used to improve vision, especially in cases of night blindness or blurred vision.
Replenish Vital Essence (Jing): Goji berries are considered one of the best foods to replenish Jing, or essence, which is the body's fundamental energy source according to TCM. As we age, our Jing naturally depletes, leading to signs of aging such as fatigue, hair loss, and weakened bones. Regular consumption of goji berries can help replenish this vital essence, supporting longevity and vitality.
Boost Vitality & Immunity: From a TCM standpoint, goji berries are considered a general tonic, meaning they strengthen the body’s defences, restore energy, and promote long-term wellness. Goji berries are particularly valuable for individuals experiencing chronic fatigue or low immune function. Their sweet taste and nourishing qualities make them a perfect food to balance Yin and Yang in the body, harmonizing the internal organs.
How to Incorporate Goji Berries into Your Diet
Goji berries are incredibly versatile and can be consumed in a variety of ways. You can eat them raw as a snack, sprinkle them on your oatmeal, or steep them in hot water to make a refreshing tea. They also pair well with soups and broths in traditional Chinese cooking.
Incorporating just a small handful of goji berries into your daily routine can provide a wealth of health benefits, both from a modern nutritional perspective and through the lens of TCM.
Precautions
Goji berries are a tonifying food. Chinese medicine suggests to avoid eating goji berries when you are experiencing an infection, cold or flu, or diarrhoea. Unidentified Goji berry phytochemicals may inhibit metabolism of other medications, such as those processed by the cytochrome P450 liver enzymes. Such drugs include Warfarin, or drugs for diabetes or hypertension.
If you are unsure of whether goji berries are suitable for you, please ask your experienced Chinese medicine practitioner.
References:
Amagase, H., Sun, B., & Borek, C. (2009). Lycium barbarum (goji) juice improves general well-being and modulates immune function in healthy adults. Journal of Alternative and Complementary Medicine, 15(4), 425-430. https://doi.org/10.1089/acm.2008.0218
Bucheli, P., Vidal, K., Shen, L., et al. (2011). Goji berries protect against macular degeneration and cataracts. Journal of Ophthalmology, 18(5), 309-317. https://doi.org/10.1155/2011/789564
Zhou, Z., Yang, J., & Liu, C. (2017). Antioxidant and anti-inflammatory effects of goji berries in health and disease. Journal of Nutrition Research, 37(3), 276-282. https://doi.org/10.1016/j.jnutres.2017.02.009