Goji berries are a well-known fruit in the country and nowadays we can also find goji producers and growers from our country.
Their origin however remains oriental: in Tibet and China their use is very ancient, so much so that they are recognized as “berries of longevity” precisely because of the awareness of the numerous nutritional and healthy properties.
Goji berries are fresh harvests when they have a beautiful deep red color, they are subsequently dried and sold as other dried fruits such as plums, raisins or blueberries.
Composition of Goji berries
Goji berries contain lots of vitamins, above all Vitamin A e C as well as the group B come B1, B2, B3 e B5.
Besides, I'm one excellent source of minerals and in particular of potassium and magnesium which are used for the strength of the muscle indicated above all for sportsmen.
In 100 g of goji berries we have more than 50 mg of potassium, but not only: also zinc e chrome they are nutrients present in good quantity.
In addition, goji berries contain many essential fatty acids such as omega 3 and 6 are also essential for our good health.
Goji berries are caloric: there are 362 Kcal in 100 g of berries, although we must remember that this calculation must be done on the amount of berries we take in a day, so calories drop between 50 of 100 Kcal.
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Goji berries, how many to eat
Recommendations suggest the consumption of 15 g of Goji berries per day which correspond to 80 or 100 goji berries. This daily dose of berries is enough to get all the nutritional and healthful properties of this superfood.
We can eat even more, up to one threshold of 30 g per day and indicatively we can say that you need at least 3 g of Goji berries for every 10 kg of a person's weight.
Even for the pregnant women, for children and the elderly it is recommended to take Goji berries, especially for the supply of vitamin C and antioxidants. Particularly, in these cases it reaches at least 10 g per day.
How to eat Goji berries
Goji berries are very tasty and can be consumed in various ways, both dried and rehydrated. For example, they are excellent in breakfast together with other dried fruit, fresh the semi oleaginosi.
In cereal muesli, in yogurt - also of vegetable origin from soy - or in fruit salads and energy bars. Also eat goji berries on their own as a snack it is another very simple and pleasant way.
Then insert them in dessert recipes, smoothies, ice creams, extracts and juices can be another alternative. In the end we can prepare an excellent infusion to drink with 2 tablespoons of Goji berries in 200 ml of boiling water and sweetened to taste with natural sweeteners such as honey, maple or grape syrup, grain malt or molasses.
Goji berries can be taken at any time of the day: moreover, having a low glycemic index and a good satiating power that lasts for a long time, Goji berries are suitable for those who want to keep their shape and break up your meals with a small snack of this dried fruit.
Because it is good to eat Goji berries
Currently, in Europe Goji berry is considered a superfood and its health properties are truly innumerable. Goji berries help keep us young thanks to rich in antioxidants which counteract the free radicals responsible for cellular aging.
These berries are allies of the liver and they stimulate our immune system, protecting us from disease. They improve circulation and strengthen the body in many of its functions.
The skin and hair are healthier with the intake of Goji berries and even the sexual functions and fertility they seem to receive positive effects from eating Goji berries.
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Photo: Amarita Petcharakul / 123rf.com
