Before reading this article, I sincerely invite you to click "Follow" to share professional medical science knowledge with you every day to help you and your family improve the quality of healthy life, thank you for your support!
Many people have the impression that goji berries may just be a common Chinese herbal medicine, occasionally appearing in soups or as part of healthy teas. However, this little red berry is actually a nutritious superfood.
The popularity and basic nutritional value of goji berries
Goji berries, the name may sound unfamiliar, but it has been used in traditional Chinese medicine for thousands of years.
With the increase of health awareness, the popularity of wolfberry has gone far beyond the borders of China and has become the object of many health enthusiasts around the world.
From a nutritional point of view, wolfberry is rich in β-carotene, vitamin C, vitamin E, as well as iron and a variety of amino acids, which are all important nutrients necessary for maintaining human health.
β-carotene can be converted into vitamin A in the human body, which is very beneficial for vision. Vitamins C and E are well-known antioxidants that can help fight free radicals in the body and protect cells from damage.
The scientific basis for the daily intake of 10g of goji berries
So, why is it recommended to consume 10 grams of wolfberry every day? This amount is not fabricated out of thin air, but is based on a full understanding of the nutritional content of wolfberry and a reasonable combination of daily diet.
10 grams of goji berries is equivalent to about a small handful, which ensures adequate nutrient intake and avoids excess.
Excessive intake, although rare, can lead to excessive levels of certain nutrients, just as too much vitamin A can be a burden on the liver.
The correct way to eat it is also important, wolfberries can be eaten directly, can also be soaked in water to drink, or added to porridge and soup.
Soaking in water is the most common and easiest way to fully release the nutrients in the wolfberry and make it easier for the body to absorb.
Positive effects of goji berries on vision
For modern people who use computers and mobile phones a lot, eye strain is an almost inevitable problem. Goji berries show their unique advantages in this regard.
After the abundant β-carotene in goji berries is converted into vitamin A in the body, it can effectively maintain retinal health, reduce eye fatigue, and even help prevent night blindness.
Not only that, but modern research has shown that the antioxidants in goji berries can also help fight oxidative stress caused by ultraviolet and blue light, and long-term consumption can combat age-related vision loss.
These benefits are not unfounded. Several scientific studies have confirmed the positive effects of goji berries on eye health.
For example, one study showed that people who consumed goji berries on a regular basis performed better in terms of vision retention, especially at night vision and recovery from visual fatigue.
Goji berries have a strengthening effect on the immune system
In today's hectic pace of life, the health of the immune system is key to staying active and preventing disease.
Goji berries contain a variety of nutrients, such as polysaccharides, vitamins C and E, and trace elements such as zinc, which have a significant effect on strengthening the immune system.
Goji berry polysaccharide (LBP) is a substance that has been scientifically proven to significantly boost immunity, which can activate immune cells, such as macrophages and lymphocytes, thereby improving the body's defense against foreign pathogens.
Studies have shown that goji berry polysaccharides promote the production of white blood cells, which are the main fighters in the immune system responsible for recognizing and destroying invading microorganisms.
Goji berries also enhance the activity of natural killer cells, which are able to attack virus-infected cells and tumor cells.
Increasing the intake of goji berries in moderation, especially during the flu season, may be an easy and effective way to improve the body's ability to prevent disease.
The role of goji berries in anti-aging and skin health
In addition to its benefits for the eyes and immune system, goji berries are also known as excellent anti-aging foods.
The antioxidants in goji berries, especially vitamins C and E, as well as a variety of flavonoids and polyphenolic compounds, are effective ingredients in fighting free radicals and delaying cell aging, which is one of the main culprits of premature cell aging and a variety of chronic diseases.
When it comes to skincare, the antioxidant properties of goji berries also help protect the skin from environmental stressors such as UV rays and pollution.
Vitamin A and β-carotene help to maintain skin hydration, improve skin elasticity and reduce the appearance of fine lines.
The trace elements zinc and selenium in goji berries are also indispensable for maintaining healthy skin, and they are involved in the repair and regeneration process of skin cells.
The positive effects of goji berries on cardiovascular health
The heart-healthy benefits of goji berries are also not to be underestimated, with the β-carotene, antioxidants, and polyphenolic compounds found in these small red fruits all helping to lower blood cholesterol levels and prevent hardening of the arteries.
The polysaccharides in goji berries can also help lower blood pressure and reduce the risk of heart disease and stroke.
In one study involving people with high blood pressure, participants experienced a significant decrease in blood pressure levels after adding goji berries to their daily diet.
Goji berries have also shown the potential to improve heart function and enhance the elasticity of blood vessels, meaning that it not only helps manage pre-existing cardiovascular problems, but may also prevent future cardiovascular diseases.
Application of Goji Berry in Mental Health and Emotion Management
Mental health is closely related to nutritional intake, and the potential of goji berries in this area is also worth paying attention to. Goji berries are rich in B vitamins and iron, which play an important role in relieving stress and improving mood swings.
Iron is an essential trace element for the synthesis of neurotransmitters such as dopamine and serotonin, which are essential for mood stability.
The antioxidants in goji berries fight oxidative stress caused by mental stress and reduce damage to brain cells, which may help improve cognitive function and prevent mood swings.
In daily life, adding a small handful of goji berries to breakfast cereal or afternoon snacks can not only provide energy, but also help regulate mood and increase the efficiency of work and study.
A comprehensive evaluation of goji berries as a superfood
Goji berries are more than just a delicious food, they have a wide range of health benefits, including vision protection, immune system boosting, anti-aging, cardiovascular health, and mental health.
Ingesting goji berries in a scientific way can be taken as part of a daily diet to enjoy its health benefits without excessive consumption.
It's important to note that while goji berries have a variety of health benefits, it's not a panacea for all ailments. A healthy lifestyle and a balanced diet remain the cornerstones of maintaining good health.
Before introducing any new foods or supplements, it is best to consult with a medical professional, especially for those who are already undergoing specific treatments, to ensure that these foods are compatible with existing treatment options.
By understanding and utilizing the nutritional value of goji berries, we can make better use of nature's bestowed resources to promote physical health and mental well-being in a scientific and moderate way.
This way of drawing nutrients from nature not only improves our quality of life, but also provides us with a simple and effective way to take care of our increasingly busy modern life.
Do you have any experiences and opinions to share?