At Spatz3 we ask ourselves the following question: Are goji berries a superfood and if so, what makes these delectable fruits so nutritious? While goji berries might not be as familiar as blueberries or raspberries, you will be surprised to learn about their unique nutritional qualities. Whether you have been hoping to add a bit of variety into your diet or you are plan on embracing a more healthy lifestyle, the advantages of goji berries warrant a closer examination.
What Exactly Are Goji Berries?
Goji berries are a type of fruit that is traditionally native to the Asian continent. Interestingly enough, this species is closely related to a family of plants collectively known as nightshade (known for their toxic qualities). You will still be happy to learn that goji berries are perfectly safe to eat and they have become quite popular within the western world over the past few decades. These fruits are famous for their tart flavour as well as their on-to-go convenience in terms of a quick snack. All practicality aside, why have some called goji berries a superfood?
Goji Berries Nutrition: What Makes Them Unique?
Superfoods are generally defined as any type of food that provides the body with a wide spectrum of nutrients that it requires to function properly. Some examples include peanuts, kale, spirulina, and blueberries (more on these a bit later). Goji berries fall into this category for several reasons and here are some of their primary ingredients:
- Vitamin C.
- Fiber.
- Calcium.
- Iron (more than 80 per
- cent of the recommended
- daily intake).
Goji berries are also known for their relatively high concentration of antioxidants. Antioxidants are a group of nutrients that help to protect cells from damages caused by free radicals. Antioxidants have been linked to lower levels of inflammation, less chances of developing cardiovascular disease and they are even thought to help prevent certain forms of cancer.
How do Goji Berries Stack up Against Blueberries?
If you like blueberries, the chances are high that you will absolutely love goji berries. However, is one type of fruit better than the other? This depends on the healthy benefits that you wish to achieve. For example, goji berries are a much richer source of vitamin C, vitamin A and iron.
Conversely, blueberries contain much less sodium and they are excellent sources of vitamin K as well as manganese. Blueberries are likewise known as a low-carb fruit while goji berries might not be the best options if you are counting carbohydrates. So, it is clear to see that personal goals are important to take into account.
Can You Eat Goji Berries on a Daily Basis?
Most experts agree that consuming between 20 and 30 grams of goji berries on a daily basis will not lead to any adverse health effects. Having said this, we need to remember that these berries are quite high in sodium (roughly 298 milligrams per serving). This could represent an issue if you are on a low-sodium diet or should you be concerned about hypertension. Of course, it is also possible to enjoy a handful of blueberries as a substitute if desired.
Are There Any [Goji Berries Side Effects] that You Should be Concerned About?
Similar to many other berries, any side effects are rare and quite mild. However, individuals who are allergic to goji berries might experience issues such as abdominal pain, cramping and diarrhoea. There are also instances when consuming large quantities may impact your blood sugar (a concern for those who have been diagnosed with type 2 diabetes). If you happen to be taking medicines such as blood thinners or substances intended to counteract hypertension, always make it a point to consult with a physician.
A Humble Fruit Packed Full of Goodness
Goji berries are surprisingly nutritious and you will not be disappointed with their taste. They can also be used as a means to obtain additional vitamins and minerals if you are already limiting your caloric intake with the help of a Spatz3 adjustable gastric balloon.
Why not add a bit of variety to your diet? These fruits are an excellent alternative to consider. Are goji berries a superfood? The ultimate answer comes in the form of a resounding “yes” in our book!
