All about Goji Berries aka “Happy Berries” and Why We Love Them <3
The definition of a what a superfood is varies depending on the source, but there is agreement that they are nutrient dense. So then we need to figure out what exactly it is to be a nutrient dense food. In order to do this lets briefly discuss the Nutrient Density Ratio. This is the ratio of micronutrients to calories. Micronutrients are vitamins and minerals that are only needed in our bodies in very small amounts. But even these small amounts are very necessary for our bodies to function properly. A food that is nutrient dense had lots of vitamins and minerals and little calories (a blackberry for example). Low density foods would have little nutrients and lots of calories (a piece of cheese for example).
The large quantities of vitamins and mineral present in superfoods helps your immune system, fight disease, promote heart health, and lower your risk of many lifestyle related health conditions. It only makes sense to make sure these nutrient power houses find their way into our everyday diets.
This Sunday lets talk about that little magnificent goji berry. Goji berries grow on a deciduous bush that is native to Asia. They have been used in Eastern medicine for over 2,000 years. The first record of goji berries is found in a collection of oral traditions detailing the agricultural and medical knowledge of that time in history. It notes goji berries for its positive effects on eye and liver health. This is interesting because goji berries contain high levels of betacarotene and zeaxanthin. Both of these are very beneficial to healthy eye functioning. Betacarotene and zeaxanthin are organic plant pigments. The zeaxanthin in goji berries can help protect your eyes for harmful ultraviolet rays, acting a natural blue light blocker.
There is an ancient Chinese legend that tells the story of a doctor who finds a village where all the residents are centurions (over the age of 100). The villagers all drank from a well that was surrounded by goji berries. As the berries ripened they fell into the well creating goji berry infused water. This water was what gave the villagers their longevity.
Goji berries are closely related to to nightshade vegetables like potatoes, tomatoes, and eggplant. This mighty berry is sweet and a reminiscent of a raisin. The most readily available form of goji berries are dried. Other forms are powdered, fresh, and juice.
Let get into nutrients now. Goji berries have 18 amino acids. Amino are molecules that bind together to form proteins. The type of amino acid and the way they bind together determines the function of the protein in the body. Fascinating! Goji berries are rich in vitamin C and vitamin E. Vitamin C is necessary for the growth, development of all body tissues. It is also needed for the absorption of iron and wound healing. Also important to note the roll it plays in the maintenance of bone, teeth, and cartilage. Vitamin E is needed in our bodies for proper functioning of our immune system. Vitamin E helps our skin to be healthy.
Goji berries are loaded with potassium, copper, and zinc. Potassium is vital for helping to maintain normal levels of fluid inside our cells, versus sodium which keeps fluid levels outside the cells in check. Potassium also helps muscles to contract, including the heart, and supports normal blood pressure. Potassium is vital for synthesizing proteins and burning carbohydrates. Copper is essential making energy, connective tissue, and blood vessels. It also helps to maintain the nervous system. Zinc is needed in our bodies to carry out almost a 100 enzymatic functions. Enzymes act as a catalyst to carry out chemical reactions in the body. Zinc is also a key in the creation of DNA, growth of cells, and protein building.
Goji berries are rich in flavonoids. Flavoniods are types of phytochemicals. Phytochemicals are non-nutrative chemicals compounds that have many health benefits such as anti-inflammatory, anti-cancer, and anti-viral effects. They can help you ward off everyday toxins and reduce the risk of many chronic health conditions. Phytochemicals also have pharmacological properties such as antidepressant effects.
Goji berries are rich in protein and fiber. A 1/4 cup of dried goji berries has 9 grams of protein and 6 grams of fiber. Fiber is beneficial for weight loss because it helps to keep you feeling full longer and can help with food cravings. Goji berries are a low glycemic food meaning they release sugar in to the blood stream more slowly, keeping the sugar levels from spiking in our systems.
Goji berries also have been found to boost the production of lymphocytes. Lymphocytes are white blood cells responsible for protecting the body from viruses and bacteria. These little berries have protective effects on brain health. They help fight plaque build up in the brain (a trademark of Alzheimers disease). They may also enhance blood flow to the brain.
An easy way to incorporate goji berries in your diet is simply by tossing them in trail mixes, in your morning oatmeal, or in your salads. A daily serving is 1 ounce (2-3 tablespoons).
Below is a recipe for a delicious superfood trail mix! Feel free to use different nuts/seeds if you have other preferences! Enjoy :)
Written by: Hannah Thyne
SUPERFOOD TRAIL MIX
1/2 c almonds
1/2 c walnuts
1/2 c cashews
1/2 c pistachios
1/3 c pumpkin seeds
1/3 c sunflower seeds
1/2 c goji berries
1/2 c dried cranberries
add all ingredients into large mixing bowl and gently toss together
store in tightly sealed container
**before adding them to your diet consult your doctor for possible drug interactions. Pregnant and nursing women are cautioned against eating goji berries