What happens to your body when you regularly eat goji berries

Goji berries, known for their softened flavor and their bright red shade, have been used for thousands of years in traditional Chinese medicine. Although human studies are limited, first research suggests that they can support eye health, heart function and liver protection due to their powerful antioxidant effects.

Jump at the main dishes to remember.

1. Eye health supports

Some clinical trials have studied the effects of Goji berries on age -related macular degeneration (AMD), a cause of blindness. Goji Berry contains lutein and zeaxanthine, two carotenoids (red, yellow or orange pigments) which protect the eye from damage. Goji is the richest food source of zeaxanthine.

According to research, the consumption of goji berries can:

• Increase the levels of zeaxanthine: Studies show that the consumption of goji berries for 28 days may more than double the levels of zeaxanthine in the blood.
• Increase the macular pigment: A trial of 114 elderly people with early DMLA showed that Goji bay increased the macular pigment (a yellow pigment that helps absorb blue light and provides antioxidant effects) and zeaxanthine compared to placebo (sugar pill that does not contain any therapeutic ingredients). These increases can slow the progression of degeneration in the eye. Another study of 54 people with myopia (myopia) has shown that the Zeaxanthine in Goji bay increased the macular pigment, which is associated with better vision.
• Strengthen the eyes and help prevent DMLA: In another essay of healthy adults in good health, Goji berries were more effective than taking a supplement containing smaller amounts of lutein and zeaxanthine. This test was small, limited to only 27 people. However, the results suggest that Goji berries could help strengthen the eyes and prevent AMD, even in people without eye damage.
• Protect the retina and preserve vision: It has also been shown that Goji berries protect the retina and preserve vision in retinitis. However, this was based on a small study, made up of 42 people who took Goji for 12 months.

More important clinical trials are necessary to check these effects.

2. Helps manage diabetes

In a clinical trial, 67 people with type 2 diabetes ate goji berries for three months. He led to a drop in blood sugar and an increase in cholesterol in high density lipoproteins (HDL) (“good” cholesterol). The most significant effects have been observed in people who do not take other diabetes drugs.

3. Promote heart health

Goji berries, mainly when consumed as a whole food, can reduce the risk of heart disease. It has been shown to decrease triglyceride levels and increase HDL cholesterol, which protects the heart.

A small clinical trial of 40 adults over 50 compared the effects of a healthy diet with and without whole dried goji berries. People who ate 15 grams (G) of Goji berries daily as well as a healthy diet had higher levels of HDL cholesterol and a reduction in long -term risk of heart disease.

4. Supports the liver function

The consumption of goji berries for 12 weeks can improve liver function, depending on a trial of 90 adults with high liver enzymes.

In the study, Goji berries have reduced the following liver enzymes: Alanine Aminotransferase (ALT) and Y-GlutamyLtransferase (GGT). This was associated with a healthy liver function.

Goji Berry nutritional information

Goji Berry is available in full food, in commercially available foods and drinks, and in the form of a supplement. As far as possible, eat goji as a whole food to optimize its therapeutic effects.

The US Department of Agriculture (USDA) provides the following nutrition profile for 5 tablespoons, or 28 g, dried goji berries:

• Calories:: 97.7
• Protein:: 4 g
• Fat: 0.1 g
• Carbohydrates: 21.6 g
• Fiber:: 3.6 g
• Calcium: 53.2 milligrams (MG)
• Iron: 1.9 mg
• Sodium: 83.4 mg
• Vitamin C: 13.6 mg
• Vitamin A:: 7,500 international units (IU)
• Cholesterol: 0 mg
• Threonine:: 0.1 g
• Leucine: 0.128 g
• Lysine:: 0.065 g
• Phenylalanine: 0.076 g
• Tyrosine: 0.062 g
• Aspartic acid:: 0.479 g

Micronutrients such as the following elements are also found in Goji berries:

• Riboflavine
• Thiamine
• Nicotine acid
• Copper
• Manganese
• Magnesium
• Selenium

Goji bay supplements are available in capsule, extract and powder shapes. These forms can be less effective than incorporating fresh goji berries into your diet.

Are Goji’s berries sure to consume?

Goji berries are unlikely to cause side effects in healthy adults. However, consumption of a food like Goji berries can have potential side effects. These side effects can be common and light or less common and serious.

Keep in mind the following precautions before adding Goji berries to your diet:

• Severe allergic reaction: Avoid using Goji Berry if you have a known allergy or its ingredients. People allergic to tobacco, peaches, tomatoes or nuts may be more likely to be allergic to Goji.
• Toxic hepatitis (rare): A case of toxic hepatitis with stomach pain and jaundice (yellowing of the skin and whites of the eyes) was reported in an individual who consumed a Goji bay tea three times a day.
• Use during pregnancy or breastfeeding: There is not enough security data on the consumption of goji berries during pregnancy or during breastfeeding. But because it can cause a contraction of the uterus, it is generally not recommended to consume during pregnancy.

If you feel these symptoms, ask for medical help immediately.

Interactions

Goji berries can interact with the following drugs:

• Jantove (Warfarin): An increased risk of bleeding can occur.
• Diabetes drugs: Hypoglycemia (low blood sugar) is a risk because Goji has decreased blood sugar.

It is essential to carefully read the list of ingredients for a supplement and the panel of nutritional facts to find out which ingredients and the share of each ingredient included. Please consult the supplement label with your health care provider to discuss potential interactions with food, other supplements and medicines.

How many goji bays should you eat per day?

Goji berries are generally consumed at 15 to 30 g per day. Doses lower from 6 to 18 g per day can be used in the context of products based on combined plants.The dose studied in a clinical trial for AMD was 28 g five days a week for 90 days.

Main to remember

• Small studies have shown that goji berries can help preserve vision, promote heart health and reduce blood sugar. However, more important human clinical trials are still necessary to verify these results.
• Goji berries are the most beneficial when consumed as a whole food. Incorporate them into your diet as fresh or dried fruit or as an ingredient in commercially available food and drinks.
• Goji berries are generally safe to consume, but be careful with the potential medication interactions with anticoagulants and diabetes drugs. They can also cause uterine contractions, so talk to your health care provider before consuming them if you are pregnant.