Goji berries: properties, benefits, advice on dosages and intake. Info on home cultivation of Goji berries and nutritional properties.
TheGoji berriesthey are popular for the numerousbeneficial properties, especially related to the high amount of antioxidant substances. TheGoji berriesthey are native to the Himalayas, Nepal and Mongolia and have been used in the East for millennia. The termGoji comes from the Chinese word of the same name and meansberries!
These small red berries grow from a shrub that belongs to the same family as peppers, aubergines and tomatoes. The most popular and widespread variety in Italy is theXing Dai.
To make the most of theproperties of Goji berriesit is possible to start a small cultivation in the home, in this regard I point out our guide articles where you will find information on where to buy Gogji seeds or plants, the treatments to be used and various advice:
- Cultivating Gogji, practical advice
- How to grow Gogji berries
- Grow Goji in Italy
The price of Gogji berries it is quite high, so with a do-it-yourself cultivation you can ensure a plentiful harvest and independently dry the berries to be able to consume them throughout the year.
TheGogji berriesThey are rich in nutrients such as proteins, carbohydrates, calcium, sugar, phosphorus, sodium, potassium, manganese, fatty acids (especially omega 3 and omega 6), magnesium, chromium, vitamin C, vitamin E, vitamins B1, carotene, fiber, lutein and germanium. In detail, the nutritional properties of goji berries see, for 100 grams of product:
- Total fat 5.7 g.
- Saturated fat 1.1 g.
- Protein 10.6 g.
- Carbohydrates 21 g.
- Sugars 17,3 g.
- Sodium 24 mg.
- Calcium 112.5 mg.
- Iron 8.4 mg.
- Raw fibers 7.70 g.
- Vitamin C 306 mg.
- Carotene 7.38 mg.
- Amino acids 8.48 mg.
- Vitamin B1 0.15 mg.
- Polysaccharides 46.5 mg.
- Calories Goji Berries:
the recommended portion to be taken on a daily basis is 30 grams and provides 108 kcal.
It is the interested nutritional profile that makes theGoji berriesso popular. TheGoji berriesthey can have beneficial effects on cholesterol, blood pressure and triglycerides. They can help metabolism, muscle tone and perform an energy function by increasing physical endurance during workouts.
The recommended doses on a daily basis provide for the intake of 3 tablespoons of goji berries per day, equivalent to 30 grams of product. Before starting to take theGoji berriesregularly, it is advisable to inform and consult your trusted nutritionist, especially in the presence ofcontraindicationssuch as diabetes or high blood pressure. The intake of goji berries is also contraindicated in post-operative periods or in conjunction with the intake of anticoagulant drugs.
The high iron content makes goji berries a natural supplement for those suffering from anemia and already following an ad hoc diet. 30 grams of Goji berries provide 15% of the recommended daily value of iron.
How to eat Goji berries?
Introduce theGoji berriesin your diet is very simple: just add dried berries to yogurt, salads, soups or mix them with breakfast muesli. Thegoji berriesthey can be taken alone or as a snack.
The Goji berries they are very rich in carotenoids and vitamin C, therefore consumption is recommended both in winter, to improve the immune system, and in summer to improve tanning and protect the skin from sun damage.
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