Dried goji berries might not look like much at first glance. But these nutrient-dense berries have been making the rounds in health circles over the past couple of years – and for good reason.

Endemic to the mountains of Tibet and Mongolia, goji berries have been used for thousands of years in China as both a tantalizing addition to foods and a medicinal substance for improving overall health.

Unfortunately, it’s rare to see fresh goji berries, which grow on lush vines and resemble small Roma tomatoes, in the U.S. Instead, you’ll likely come across dried goji berries and goji berry powder in most health stores and, increasingly, at large, well-stocked supermarkets.

The many health benefits of goji berries

Listed below are the most touted health benefits of goji berries:

1. Provides several essential nutrients – Like all berries, goji berries are brimming with antioxidants and nutrients, including iron, copper, zinc, selenium, potassium, thiamine and vitamins A and C.
2. Strengthens the immune system – The many antioxidants in goji berries help fortify immunity and strengthen immune cells that fight harmful bacteria and viruses. In fact, one study found that taking 3.4 ounces of concentrated goji berry juice daily for 30 days improved immune function.
3. Combats oxidative stress – The antioxidants in goji berries also help fight oxidative stress caused by free radicals. Oxidative stress can end up damaging cells and triggering the onset of chronic diseases.
4. Improves lipid profile – Recent animal studies have shown that the extract of goji berries can reduce total cholesterol and triglyceride levels. Having a normal or healthy lipid profile means you’re less at risk of developing heart disease and its related complications.
5. Helps fight aging – Goji berries owe their bright red skin to a plant pigment called beta-carotene. As a powerful antioxidant, beta-carotene protects your skin from the effects of premature aging, like wrinkles and fine lines. In vitro studies have also shown that goji berries help prevent DNA damage as well.
6. Supports weight loss – The fiber in goji berries helps keep you full for longer periods. This effectively discourages snacking in between meals, indulging in cravings and overeating. In the long run, you might just end up losing a few pounds. You might also find it easier to keep off weight.
7. Boosts energy levels – If you need an energy boost, snack on goji berries. According to the findings of recent animal studies, goji berry extract helps increase energy levels, improves exercise performance and even promotes faster recovery after a workout.
8. Protects against cancer – Goji berries hold tremendous potential as cancer-fighting foods because of their high antioxidant content.
9. May control blood sugar – The fiber in goji berries also helps prevent your gut from absorbing sugar. Therefore, goji berries might also help with blood sugar regulation.

Healthy goji berry recipes

Try these goji berry recipes that are almost too pretty to eat or drink.

Goji berry bark

Chocolate bark is a holiday classic. Turn it up a notch and try this recipe for goji berry bark.

Ingredients for 4 servings:

• 1 cup melted dark chocolate
• 2 tablespoons goji berries
• 2 tablespoons pistachios, shelled and halved
• 1/4 teaspoon vanilla extract

Preparation:

1. Line a baking sheet with parchment paper. Pour the melted chocolate onto the sheet.
2. Top the chocolate with pistachios and goji berries. Refrigerate for 30 minutes.
3. Once the chocolate has set, cut it into bite-sized pieces. Serve cold.

Goji berry smoothie

This bright pink smoothie makes for a very healthy breakfast. But it’s also ideal for replenishing lost nutrients and energy after an intense exercise session.

Ingredients for 2 servings:

• 2 bananas
• 2 cups frozen dragon fruit, cubed
• 1/2 cup frozen raspberries
• 1/4 cup almond milk
• 2 tablespoons dried goji berries

Preparation:

1. Put all of the ingredients in a blender. Blend until smooth.
2. Add more almond milk if the consistency is too thick. Serve immediately.

Goji granola bar

These no-bake goji granola bars are incredibly delicious on-the-go snacks. Enjoy them in the morning to stay energized until lunch or snack on a couple in the afternoon to recharge.

Ingredients for 10 servings:

• 1 cup sunflower seeds
• 1 cup rolled oats
• 2/3 cup almond butter
• 1/2 cup goji berries
• 1/2 cup chopped cashew
• 1/2 cup chopped almond
• 1/4 cup ground flaxseeds
• 1/8 teaspoon salt

Preparation:

1. In a bowl, combine oats, cashew, almonds, sunflower seeds and flaxseeds.
2. In a smaller bowl, mix almond butter and salt. Mix it into the bowl with the oatmeal. Stir well until fully incorporated, then add goji berries.
3. Line a baking sheet with parchment paper. Spread the mixture on the sheet. Cover it with another piece of parchment paper. Refrigerate for at least 4 hours or until the mixture has set.
4. Cut the hardened mixture into bar shapes. It should make 10–15 bars, depending on the size of one bar.

Snack on goji berries for their immune-boosting properties and high beta-carotene content, or toss them into the blender for a tangy smoothie rich in antioxidants.

Sources:

VeryWellFit.com

EcoWatch.com

MyFussyEater.com

JarOfLemons.com

CitronLimette.com