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Goji berry is a little-known fruit, but it has several health benefits.

Goji Berry (Lycium barbarum L.) is a family plant Solanaceae - the same as eggplant and peppers - and one of the best known and most admired fruits in Asia, used in traditional Chinese medicine for over two thousand years. The goji berry is considered one of the fruits that provide the most health benefits. Widely used by the Chinese as part of their diet, goji berr y is commonly consumed along with other foods and serves as a supplement, and can be added to soups, teas and even in wine production.

Benefits of goji berry

The goji berry is very rich in nutrients and bioactive compounds, which earns it the classification of superfruit - learn more in the article "Are superfoods really super?". The goji berry has antioxidant properties, is immunostimulant and has anticancer action.

A study published by National Center for Biotechnology Information points out the various health benefits of goji berry:

• Slows down premature aging;
• Increases the feeling of well-being;
• Improves sexual function;
• Increases immunity;
• Helps prevent cardiovascular disease;
• Helps lower cholesterol levels;
• Prevents cancer;
• Fights arthritis;
• Helps strengthen bones;
• Helps protect skin from sun damage.

Goji berry loses weight?

Edited and resized image by Angela Pham is available on Unsplash

Lately it has been heard a lot that the goji berry gets thin, but beware of this information. It is true that the goji berry has only 50 calories per tablespoon, but the fruit should not be consumed in excess, nor in conjunction with industrialized ingredients, full of unhealthy fat, sodium, sugar and preservatives. For it to really help with weight loss, it must be associated with a balanced diet, along with the habit of exercising. Because it is stimulating, it gives you a greater desire to exercise - which can help you lose weight.

According to the Journal of Alternative and Complementary, another benefit that the daily consumption of goji berry provides is the increase in energy level and the ability to concentrate. It can also improve athletic performance, sleep quality, and ease of waking up.

Goji berry composition

The goji berry is made up of about 15% of proteins, which are made up of 19 amino acids. Of these, eight are part of the so-called essential amino acids, which are those that the human body cannot produce and needs to obtain through diet. Two examples of essential amino acids present in goji berry are isoleucine and tryptophan (which acts in the production of serotonin), which are related to feelings of well-being, joy and satisfaction.

• What are amino acids and what are they for

Also present in the composition of goji berry are several minerals, such as zinc, iron, copper, calcium, selenium and phosphorus. Beta-carotene is found in concentrations even higher than in carrots. Other important substances present in goji berry are: zeaxanthin, lutein (which is protective for the eyes) and anthozianidins, which are anti-inflammatory and cardioprotective.

Other factors that make the goji berry an ally for health are the high concentration of vitamins - 2500 mg of vitamin C for every 100 grams of the fruit - and the presence of vitamins B1, B2, B6 and E. The bioactive compound beta-sisterol it is also present and very important for its anti-inflammatory action, for helping to balance cholesterol levels, and it is used in the treatment of sexual impotence and prostate balance. Cyperone, also contained in food, regulates blood pressure, relieves menstrual discomfort, protects the cell at the DNA level and is used in hepatitis B disorders.

how to drink goji berry

Nutritionist Patricia Davidson Haiat, from the Federal University of Rio de Janeiro, indicates that the consumption of goji berry should be two tablespoons a day (from 6 grams to 15 grams). Fruit can be mixed with fruits, salads, cereals, juices and yogurts. The goji berry can be found for consumption in a dry, powdered form and there is also the goji berry extract in capsules. Not many studies have been conducted on the fruit yet, but so far there are no known side effects of moderate consumption of goji berry. With the exception of a few reported cases of allergic reactions, consumption of goji berry is considered safe.

Below is an easy recipe for yogurt mousse with goji berry:

Ingredients

• ½ cup of dried goji berry;
• 1 pot of natural coconut milk yogurt;
• 1 box of soy cream (200g);
• 2 unflavored agar-agar gelatin envelopes;
• 1 cup (tea) of coconut milk;
• 10 tablespoons of demerara sugar.

How to prepare the goji berry mousse

1. Leave the goji berry in water for 30 minutes;
2. Dissolve 1 packet of gelatine in 300 ml of water, lower the heat and mix the goji berry and 3 tablespoons of brown sugar;
3. Beat the other ingredients with 2 tablespoons of sugar until you get a smooth mixture;
4. Distribute the gelatins into bowls and pour in the creamy mixture;
5. Refrigerate for 5 hours. Serve chilled.

• Yield: 9 servings
• Preparation time: 50 minutes
• Calories: 130 per serving

You can grow the goji berry tree at home, buying the seed, seedlings and even older trees, to be planted in the garden or in small pots. In China, each seedling of goji berry produces, on average, two kilos per year, and it takes, on average, two years to harvest the fruit. Goji berry seedlings are usually affordable and the tree should be planted in shady places. If growing indoors, you must ensure natural light for the leaves to grow. In addition to having a fruit at home that will provide you with several benefits, it will be organic and pesticide-free.

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