Goji berries are fruits Chinese wolfberry (Barbaric lychee) and closely related common wolfberry (Chinese lychee). Both species belong to the Solanaceae family, the same family in which we find tomatoes, potatoes and eggplants. Goji berries have been used as part of traditional health practices for over two millennia. The plant has its roots in Asia and has been cultivated mainly in Asia for centuries China, Korea, Japan, Mongolia, Thailand in case Taiwan. Over time, however, its cultivation spread and today wolfberry can also be found outside Asia, including in Europe and even in Poland.
The wolfberry is there woody shrubarching, hanging shoots, usually reaching 1-3 meters in height. Older shoots are armed with thorns, so the plant can create dense thickets that are difficult to penetrate. In summer, the bush is covered with small, purple-purple flowersand its characteristic, intensely orange-red fruits ripen in late summer and autumn.
Fresh goji berries they usually reach 1-2 cm in lengthhave an ellipsoidal shape and a very thin, delicate skin. They stand out a sweet flavor profile with a delicate, tart accent. Their biggest problem is fragility: they crease easily, crack and quickly lose their freshness. For this reason, they are rarely available for general sale in Europe in a fresh version. Most often, they can only be found locally, in growing regions, and in dried or frozen form.
Drying solves all logistical problems. After the water evaporates, the berries become light, flexible, slightly chewy they look like red raisins. They are resistant to damage, easy to portion and can be stored for months without loss of quality. However, it is worth remembering that the same volume of dried fruit contains much more fruit than a bowl of fresh berries. Water constitutes a large part of the mass of fresh fruit, so when it is removed, the product is more “concentrated”. It contains more natural sugars, fiber, minerals and antioxidants, as well as more calories.
Goji berries are one of the best described plant raw materials in the nutritional literature. Review published in the 2024 journal Foods (MDPI) indicates that fruits contain rich LBP polysaccharide complex. Scientists emphasize that LBP has both antioxidant and immunomodulatory effects: increase the activity of SOD and GSH-Px antioxidant enzymes, reduce the level of reactive oxygen species and support the functioning of immune system cells.
In the same study, attention was drawn to the high content of carotenoids – primarily zeaxanthin and β-carotene – which act as natural filters protecting tissues against oxidative stress. Berries also provide B vitamins, zinc, selenium and dietary fiberwhich slows down the absorption of glucose and promotes appetite control
According to USDA and laboratory tests 20 g of dried herb per portioni.e. one handful contains:
- vitamin A: ok. 5 364 IU;
- vitamin C: 9,84 mg;
- calcium: 38 mg;
- iron: 1,36 mg;
- sodium: 59,6 mg;
- calorie: 70-72 kcal;
- carbohydrates: ok 11 g;
- protein: 3 g;
- fat: 1 g.
In 2025, researchers from the Hunan University of Chinese Medicine published a randomized clinical trial in which assessed the impact of regular consumption of goji berries on the condition of the macula in middle-aged people. Participants took a standardized portion of fruit for 90 days, and the research team monitored changes in macular pigment density (MPOD), one of the most important biomarkers of age-related macular degeneration (AMD) risk. The results were clear: goji supplementation led to a significant increase in MPODso regular consumption of these fruits may support the protection of the retina against oxidative stress and blue light.
In terms of glucose management, a research review published in 2022 by a team of scientists from NWAFU Yangling Agricultural University found that LBP polysaccharides can increase tissue sensitivity to insulin and support glucose uptake by cells – which is especially important in insulin resistance and metabolic syndrome. Research also indicates improving the lipid profile and slightly reducing fasting glucose in study participants. Goji berries can therefore be part of a diet supporting glucose and lipid metabolism, also in people at high risk of type 2 diabetes.
The effect of goji berries in the context of metabolism and weight control is confirmed in scientific literature. One of the most important projects is a randomized clinical trial published in 2011 in which a research team from FreeLife International Inc. showed that a single consumption of goji berry juice increased post-exercise energy expenditure and influenced the oxidation of energy substrates in healthy adults. The authors noted that the metabolic effect appeared quickly and was related to bioactive polysaccharides and natural antioxidants present in the fruit.
Regularly including goji berries in your diet may help stabilize glycemia and improve your lipid profile, although these effects are subtle and best visible when combined with a proper diet and physical activity.
The optimal portion is 15-30 grams of dried fruit per dayi.e. one small handful. This amount provides a significant dose of LBP polysaccharides, carotenoids and fiber, and at the same time is safe in the daily diet. Dried berries should be poured with warm, but not boiling water (approx. 60-70°C) and set aside for 5-10 minutes. Soaking softens the structure of the fruit, improves the bioavailability of carotenoids and facilitates digestion. The liquid after soaking also contains some soluble bioactive compounds – it can be drunk like an infusion.
They are perfect for breakfast in oatmeal cooked with milk or in a plant drink – when added at the end of heat treatment, they retain more vitamin C. With natural yogurt or skyr, they form a valuable duo with nuts and seeds, increasing the satiety of the meal. In cocktails, it is best to blend them after soaking to obtain a smooth consistency and release the active ingredients. In Asian cuisine, goji berries are added to poultry broths and herbal infusions – under the influence of heat, they give off a slightly sweet, herbal aroma that balances the taste of the broth.
Goji berries may enhance the effect of anticoagulants, especially preparations containing warfarin. They influence hepatic metabolism and may potentially increase the INR. People taking such medications should determine a safe amount with their doctor. With reasonable dosage and a conscious approach, goji berries can be part of a well-thought-out, functional diet.
Oatmeal with goji berries is a proven recipe for a simple breakfast that can be prepared in a few minutes. Provides ingredients important for metabolism, immunity and concentration.
Ingredients (1 serving):
- 5 tablespoons of oat flakes,
- 1 tablespoon of goji berries,
- 1 teaspoon of linseed,
- 200 ml of milk or plant drink,
- a handful of blueberries,
- half a teaspoon of cinnamon.
Preparation:
Boil the cereal with milk for 5 minutes. Add goji berries and linseed at the end of cooking. Set aside for a minute to swell. Sprinkle with blueberries and cinnamon.
This meal provides fiber, antioxidants and healthy fats. It gives a stable energy flow for several hours.
Sources: Terazgotuje.pl, MDPI, PubMed
