Why Goji Berries Are So Good for You

Goji berries may be small, but they’ve earned a big reputation. For centuries, they’ve been used in traditional Chinese medicine (TCM). Today, you may find them dried in your trail mix or blended in your smoothie.

While no single food is a cure-all, goji berries offer an impressive mix of vitamins, minerals and plant compounds that can support your health as part of a balanced diet.

“There’s a reason goji berries are often called ‘superfoods,’” says registered dietitian Michelle Dodd, RD, LD. “They pack a lot of punch in a small package.”

What are goji berries?

Goji berries are the bright orange-red fruit of the Lycium barbarum plant, a shrub that’s native to Asia. Also known as wolfberries, they have a slightly sweet, tangy flavor that some people compare to a cross between a cranberry and a cherry.

Fresh goji berries can be tough to find in the United States, but dried varieties are widely available.

In one ounce of dried goji berries (about five tablespoons), you’ll get an excellent helping of nutrients that support your overall health. Among the highlights:

• 3.6 grams of fiber
• 1.9 milligrams of iron
• 13.6 milligrams of vitamin C

Goji berries are also considered a good source of:

• Zinc
• Vitamin A
• Antioxidants, like carotenoids, such as zeaxanthin

Health benefits of goji berries

While scientists continue studying exactly how these berries affect long-term health, their nutritional profile makes them a healthy addition to your plate.

“A healthy diet is all about variety,” Dodd says. “And goji berries can be a flavorful and nutrient-dense addition to a healthy eating pattern.”

She walks us through a few of the ways that goji berries help support your well-being.

1. Support eye health

One of goji berries’ standout nutrients is zeaxanthin, a carotenoid that helps protect your retinas — the light-sensitive tissue at the back of your eyes.

Research suggests eating foods high in zeaxanthin may help support healthy vision as you age. Some studies have found goji berries may also help protect your macula, the part of your eye responsible for sharp central vision.

“More research is needed to fully understand goji berries’ long-term benefits for eye health,” Dodd notes. “But from what we do know, there’s reason to expect that they support your vision.”

2. Strengthen your immune system

A healthy immune system relies on a variety of nutrients, and goji berries provide several of them.

They’re a good source of vitamin C and zinc, both of which play important roles in helping your immune system function properly.

Research has also looked at unique compounds in goji berries called polysaccharides, which may help support immune function. While those findings are promising, researchers are still learning how those effects translate to everyday health.

3. Boost mental well-being

Some early research suggests goji berries may do more than nourish your body.

In one small study, people who drank goji berry juice for a short time reported improvements in overall well-being, energy and mood. Researchers also noted improvements in certain measures of mental performance. But because these studies were small and often looked at juice rather than whole or dried berries, more research is needed before drawing firm conclusions.

“We know that eating well can help your brain function at its best,” Dodd acknowledges. “We can’t say that eating goji berries is the key to better mental well-being, but a healthy diet with plenty of fruits and vegetables can absolutely make a big difference.”

4. Protect against cell damage

Goji berries are rich in antioxidants. Those are compounds that help protect your cells from damage caused by unstable molecules called free radicals.

Over time, damage from free radicals can cause oxidative stress and contribute to aging and chronic disease. Antioxidants found in foods like goji berries and others can help fight that damage.

“No single food can prevent disease on its own,” Dodd reiterates. “Eating a variety of colorful fruits and vegetables is one of the best ways to get the antioxidants your body needs.”

How to incorporate goji berries into your diet

Goji berries are easy to swap into some of your favorite recipes. Because they’re usually sold dried, you can use them much like raisins or dried cranberries.

Try adding them to:

• Oatmeal or overnight oats
• Yogurt
• Cottage cheese
• Homemade trail mix and granola
• Salads
• Smoothies and smoothie bowls
• Muffins, breads and other baked goods

You can also soak dried goji berries in warm water for a few minutes to soften them before eating on their own.

While goji berries can be a nutritious addition to your diet, they aren’t a replacement for other fruits and vegetables. Think of them as another colorful option to add variety to your plate.