Goji berries are a well-known fruit in Italy and we can now also find goji producers and growers in our country .
Their origin remains however oriental: in Tibet and China their use is very ancient, so much to be recognized as " berries of longevity " because of the awareness of the numerous nutritional and healthy properties.
Goji berries are picked fresh when they have a beautiful deep red color, then they are dried and sold like other dried fruits such as prunes, raisins or blueberries.
Composition of Goji berries
Goji berries contain many vitamins, especially vitamins A and C as well as those of group B such as B1, B2, B3 and B5.
Moreover, they are an excellent source of minerals and in particular of potassium and magnesium which are used for the strength of the muscle indicated especially for sportsmen.
In 100 g of goji berries we have more than 50 mg of potassium, but not only: zinc and chromium are also nutrients present in good quantities.
Furthermore, goji berries contain many essential fatty acids such as omega 3 and 6 which are also essential for our good health.
Goji berries are caloric: there are 362 Kcal in 100 g of berries, although we must remember that this calculation must be made on the quantity of berries we take in a day, so the calories drop between 50 and 100 Kcal .
Goji berries, how much to eat
The recommendations suggest the consumption of 15 g of Goji berries per day which correspond to 80 or 100 goji berries. This daily dose of berries is enough to get all the nutritional and healthy properties of this superfood.
We can eat even more, up to a threshold of 30 g per day and indicatively we can say that we need at least 3 g of Goji berries every 10 kg of weight of the person.
Also for pregnant women, children and the elderly it is recommended to take Goji berries, especially for the intake of vitamin C and antioxidants. In particular, in these cases you get at least 10 g daily .
How to eat Goji berries
Goji berries are very tasty and can be consumed in various ways, both dry and rehydrated. For example, they are excellent for breakfast, along with other dried or fresh fruit or oleaginos seeds.
In cereal muesli, in yogurt - also of vegetable origin from soy - or in fruit salads and energy bars. Eating Goji berries alone as a snack is another very simple and pleasant way.
Then inserting them in dessert recipes, smoothies, ice creams, extracts and juices can be another alternative. Finally we can prepare an excellent infusion to drink with 2 tablespoons of Goji berries in 200 ml of boiling water and sweeten to taste with natural sweeteners such as honey, maple or grape syrup, cereal malt or molasses.
You can take Goji berries at any time of the day: moreover, having a low glycemic index and a good satiating power that lasts for a long time, Goji berries are indicated for those who want to keep the line and break their meals with a little snack of this dried fruit.
Because it is good to eat Goji berries
Currently, in Europe the Goji berry is considered a superfood and its health properties are truly countless. Goji berries help keep us young thanks to the wealth of antioxidants that counteract the free radicals responsible for cellular aging.
These berries are allies of the liver and stimulate our immune system protecting us from disease. They improve circulation and strengthen the body in many of its functions.
The skin and hair are healthier with the intake of Goji berries and even sexual functions and fertility seem to receive positive effects from eating Goji berries.
