Nutrition alert: Here’s what a 100-gram serving of Goji berries contains

Ekta Singhwal, dietician, Ujala Cygnus Group of Hospitals, helped us understand its nutritional prowess and the diverse ways it can contribute to enhancing our overall health.

Nutritional profile of Goji berries

The nutritional profile of 100 grams of raw Goji berries is as follows:

– Calories: 81 kcal
– Carbohydrates: 18.4 grams
– Dietary Fibre: 4.8 grams
– Sugars: 13.7 grams
– Protein: 2.1 grams
– Fat: 0.4 grams
– Vitamin C: Goji berries are rich in vitamin C, with around 48 milligrams per 100 grams.
– Vitamin A
– Vitamin K
– Vitamin B-complex (including B1, B2, B3, and B5)
– Calcium
– Phosphorus
– Iron
– Potassium
– Magnesium
– Copper
– Selenium
– Antioxidants: Goji berries contain various antioxidants, including zeaxanthin and beta-carotene.

Goji berries are rich in vitamin C (Source: Freepik)

Health benefits of Goji berries

– Immunity: Goji berries are known for their immune-boosting properties, attributed to their vitamin C content and antioxidants.

– Diabetes Control: The soluble fibre in Goji berries may help stabilise blood sugar levels, and their low glycaemic index makes them a suitable option for individuals with diabetes.

– Digestive Health: Goji berries’ fibre content supports healthy digestion, and they may also aid in relieving constipation.

– Eye Health: Goji berries are rich in zeaxanthin and beta-carotene, promoting good vision and potentially reducing the risk of age-related macular degeneration.

– Memory and Brain Health: Antioxidants in Goji berries may contribute to cognitive function and protect against oxidative stress in the brain.

– Liver Health: Goji berries’ antioxidants and anti-inflammatory properties may support liver health, although more research is needed.

Can diabetics consume Goji berries?

Singhwal said individuals with diabetes can consume Goji berries in moderation. Their low glycaemic index and fibre content make them a potentially beneficial addition to a diabetic diet.

Is it beneficial for pregnant women?

Goji berries can be beneficial for pregnant women as they provide essential vitamins and antioxidants. However, moderation is key to avoiding excessive nutrient intake, warned Singhwal.

However, moderation is key to avoid excessive nutrient intake, warned Singhwal.

Things to keep in mind

– Be mindful of potential allergies.
– Goji berries contain natural sugars; individuals monitoring sugar intake should be aware.
– Overconsumption may lead to digestive discomfort.

Myths and facts

– Myth: Goji berries can cure diabetes.
– Fact: While they can be part of a balanced diet, Goji berries cannot cure diabetes.

– Myth: Goji berries can prevent or cure cancer.
– Fact: While antioxidants in Goji berries may have health benefits, they cannot prevent or cure cancer on their own.

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