Goji berries: what happens to the body by taking one tablespoon a day

Goji berries, a highly appreciated and emblazoned superfood. But what are their benefits ? What are the properties ? Are there any contraindications ? And exactly what happens to the body by taking them every day?

In recent years, goji berries have gained a good share of the market thanks to the success achieved above all among those who appreciate the news in the health sector. As you all know by now, these are originally from Tibet where they earned the nickname of fruits of life and longevity because of the precious nutrients they are made of. The precious Goji berry, whose botanical name is Lycium barbarum , in shape resembles a little tomato even if the flavor is more similar to that of strawberries and berries. Generally they are consumed dried or in the form of juice, much more difficult to find and then enjoy them fresh.

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  • Benefits and what happens to the body with daily use
  • Goji berries, nutrition facts and calories
  • Doses: how many to take each day
  • How to insert goji berries into daily nutrition
  • Contraindications

Benefits and what happens to the body with daily use

A daily consumption of goji berries offers our body various useful nutrients and other substances that are valuable for well-being. Many advantages that we could notice:

  • Nutrients and energetics:these small fruits are an important source of amino acids (including essential ones), vitamins of group B and E, but above all C as well as mineral salts, including magnesium, potassium, silicon and germanium (very rare to find in other foods natural). The presence of all these substances means that those who consume the right dose of berries every day see their energy level increase in a short time.
  • Antioxidants:goji is rich in substances with antioxidant power (in particular carotenoids and flavonoids) which help to counteract the effect of free radicals. This is why the use of these berries or the juice obtained from them is often recommended for those who want to prevent cellular aging and keep their skin young and elastic. Increasingly, among other things, there are anti-wrinkle or beauty creams enriched with goji berries.
  • Stronger immune defenses:another advantage of those who regularly consume goji berries is to have their immune defenses strengthened and therefore to have a more efficient organism in fighting external microorganisms but also possible internal degenerations.
  • Anti-inflammatory:the active ingredients present in these small berries guarantee a good anti-inflammatory effect
  • Healthy intestine:thanks to the presence of fibers that best regulate intestinal functions, goji berries are a good anti-constipation remedy.
  • Better metabolism:these berries seem to aid the metabolism and therefore can contribute to weight loss as well as regularize cholesterol and blood sugar.
  • Sense of satiety:another advantage that the intake of these berries offers is a good sense of satiety in the face of low calories. Excellent as a mid-morning or mid-afternoon snack.
  • Healthy circulatory system:thanks to the antioxidant substances contained in them, goji berries support blood circulation ensuring greater health.
  • They protect the eyes and eyesight:thanks to the presence of carotenoids, these small fruits are precious allies of eyes and eyesight.

Of course, these small fruits should not be considered as the miraculous panacea for all ills . The always valid advice to stay healthy is to follow a healthy lifestyle and a balanced diet, remembering that simple and fast solutions do not exist!

Goji berries, nutrition facts and calories

100 grams of goji berries bring about 340 calories, vitamins and minerals to our body , in particular:

  • Vitamin A 26822.00 IU
  • Vitamin C 48.4 mg
  • Calcium, Ca 190.00 mg
  • Iron, Fe 6.80 mg
  • Sodium, Na 298.00 mg


  • Alanine 0.698 g
  • Arginine 0.722 g
  • Aspartic acid 1,711 g
  • Cystine 0.144 g
  • Glutamic acid 1,431 g
  • Glycine 0.304 g
  • Histidine 0.157 g
  • Isoleucine 0.261 g
  • Leucine 0.456 g
  • Lysine 0.233 g
  • Methionine 0.087 g
  • Phenylalanine 0.271 g
  • Proline 1.000 g
  • Serina 0.498 g
  • Threonine 0.358 g
  • Tyrosine 0.222 g
  • Valine 0.316 g
  • carbohydrates

Carbohydrates 77.06 g:

  • Fiber 13.0 g 52%
  • Sugars 45.61 g

Doses: how many to take each day

Generally we recommend taking 10-20 grams, or 1 or two tablespoons of dried berries a day. To have benefits, it is necessary to consume them daily for at least 3 or 4 weeks, then you can choose to continue or stop and return to consume them after some time, in cycles. These would be the optimal doses to properly benefit from their properties. If instead you choose to use the juice, a consumption of 120 ml per day is the ideal quantity.

How to insert goji berries into daily nutrition

Goji berries can be used in daily nutrition in different ways. For example, you can mix them with:

  • yogurt
  • salads
  • extracts
  • shakes
  • juices

Also excellent for enriching a homemade granola made from cereal flakes, fresh or dried fruit, oil seeds, etc.

You can then prepare energy bars based on goji berries , red fruit jams, tea and other drinks and why not cover the chocolate berries and taste them as a dessert.


The b see to it that goji are not without drawbacks. The situations in which to pay more attention are those in which we are taking anticoagulant drugs or to keep hypertension at bay since some active ingredients of these red fruits could interfere with medicines. Even in case of diabetes, it is better to seek the advice of your doctor.

Since there are no studies on the subject, it is good to avoid taking it daily if you are pregnant and breastfeeding. Finally, pay attention to the possible allergenic effect, goji berries are part of the Solanaceae.

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