Goji Asia's berried treasure: lack in size, they more than make up for in healtwhat goji berries h benefits—from younger-looking skin to optimal sexual function

Better Nutrition, Oct, 2007 by Neil Zevnik

Faster than a speeding bullet. More powerful than a locomotive. Able to leap tall build--oh wait, that's Superman! But if you believe the growing chatter surrounding goji berries, they are the botanical equivalent of a classic superhero. This small, nutritious fruit has been a mainstay of long-lived villagers in China and Mongolia for centuries, and while it might not seem to qualify for fresh-picked status at first glance (unless you happen to be vacationing in the region), its blockbuster nutritional profile makes it a must-have for the modern health-conscious foodie.

Researching the Berry

Colloquially known as the "happy berry," goji is a small, red berry about the size of a grape that is found in the mountain valleys of China and Mongolia: Revered for millennia for its wide-ranging health benefits, goji is celebrated in a two-week festival in Ningxia, China. The harvesting process is unique--the fruits cannot be picked, or they become discolored and useless. Instead, they are gently shaken onto mats, then rinsed and sorted, and either Used immediately or dried for later use (and export).

One must conclude that these sweetart berries have a prominent beneficial effect, even before examining the scientific evidence--denizens of the regions where goji grow are remarkably free from all sorts of diseases and maladies, and often live to be 100 years of age more. Studies are beginning to show that the inclusion of goji in their diet may play a significant role.

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In Chinese medicine, goji berries are employed to treat deficiencies of chi (vital energy or life force). Traditionally, this modest fruit is used strengthen the immune system, promote heart health, enhance mental acuity, support liver function, increase energy levels, and improve sexual function.

And there's more--research suggests that unique polysaccharides isolated from the berries may hold promising cancer-preventive properties, as well as anti-inflammatory and antiaging components. All this and more in one tiny little berry. Noted dermatologist Nicholas Perricone, MD, author of 7 Secrets to Beauty, Health, and Longevity and other books, recommends goji for its ability to stimulate the secretion of human growth hormone (which is thought to inhibit the classic aging, such as wrinkles).

Nutritionally, the goji berry is nothing short of miraculous. It contains gargantuan amounts of vitamin C (more than oranges), as well as all the antioxidant B vitamins; large doses of vitamin A, 18 amino acids, and 21 trace minerals. The goji berry has more beta-carotene than carrots and is also high in protein, fiber, and iron (more than spinach).

Obtaining Goji

Goji berries are available dried or in liquid form at your local health food market. Some reports indicate that the preferred variety is Lycium barbarum, but the evidence is varied and incomplete. When it comes to the juice, look for purity--the higher the percentage of goji juice, the better (100 percent goji juice is best). Many manufacturers combine goji with other fruits--read labels carefully to ensure you're getting an ample amount of the berry. While organic is preferable, it may also be harder to find. Goji tea is another option widely available at health food stores.

Snack, Sprinkle, or Sip

Goji berries, which have an extremely mild, almost raisin-like, taste, can be used in smoothies, trail mixes, soups, stews, drinks, muffins, cakes, and cookies. Aside from munching on a handful of berries plumping them in boiling water and then using in place of raisins or dried cranberries In recipes or atop oatmeal.

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Asian Goji Berry
& Vegetable Soup

Kick off a dinner party with this
intriguing Asian-themed soup. It can be
made ahead and reheated.

Serves 4

4 cups organic vegetable broth
2 inches fresh ginger, peeled and cut into 1/4-inch-thick
  rounds
1 stalk fresh lemongrass, * sliced diagonally
  into five pieces
2 fresh kaffir lime leaves * or 1 tsp. lime zest
1/2 cup dried goji berries
1 large carrot, peeled and sliced into rounds
1 stalk celery, cut into 1/2-inch pieces
2 small cans straw mushrooms, drained
2 scallions, sliced diagonally into 1-inch pieces
1 Tbs. sesame oil

Combine broth, ginger, lemongrass,
and lime leaves in large saucepan and
bring to a boil. Add goji berries, carrot,
and celery; reduce to a simmer and
cook until carrots are just tender, about
8 minutes. Add mushrooms, scallions,
and sesame oil; simmer for additional 2
minutes. Remove lime leaves, ginger,
and lemongrass and serve.

PER SERVING: 114 CAL; 3 G PROT; 4 G
TOTAL FAT (<1 G SAT. FAT); 11 G
CARB; 0 MC CHOL; 318 MG SOD; 5 G
FIBER; 6 G SUGARS

* Available at Asian markets

Goji Berry Rice
Pilaf

Serve this side dish with Thai-spiced
grilled shrimp on bamboo skewers and

a bowl of steamed sugar snap peas.
Serves 4

1 cup organic brown rice
1 3/4 cups organic vegetable broth
1/2 cup organic low-fat coconut milk
1 Tbs. plain or spicy sesame oil
1 Tbs. soy sauce
1/4 cup dried goji berries
1/4 cup chopped fresh cilantro
1/4 cup chopped scallions
1/4 cup chopped dry-roasted peanuts, unsalted

Combine first six ingredients in a
medium saucepan and bring to a boil.

Reduce heat and simmer on low until
liquid is absorbed (about 45 minutes,
depending on rice). Let sit for 5
minutes; add cilantro, scallions, and
peanuts. Fluff and mix with fork before
serving.

PER SERVING: 322 CAL; 7 G PROT;
2 G TOTAL FAT (3 G SAT. FAT); 44 G
CARB; 0 MG CHOL; 398 MG SOD;
5 G FIBER; 3 G SUGARS