The Ancient Berry Nutrition Experts Want You to Know About

If you’re familiar with traditional Chinese medicine (TCM), chances are you’ve heard of goji berries. These tiny red fruits have been a staple of the ancient health system for more than 2,000 years.

“They’ve been used to support immune function, vision, weight management, and athletic performance,” says Vanessa King, RDN, DIFM, an integrative and functional dietitian and Academy of Nutrition and Dietetics spokesperson. 

Zoey Xinyi Gong, RD, a chef, consultant, and TCM food therapist, adds that goji berries “are believed to nourish the yin, support liver and kidney health, [and] improve eyesight and longevity.” 

More recently, goji berries have been touted in the U.S. as a superfood and have shown up in a plethora of functional packaged foods such as bars, trail mixes, and cacao bites. 

Here’s what makes goji berries so beneficial — and how to use them to enhance the flavor and nutritional profile of everything from tea to bone broth. 

What are goji berries?

Goji berries, also known as wolfberries or gouqizi in China, are elliptical, orange-red berries with a sweet-tangy flavor, according to Sudha Raj, PhD, professor and director of the graduate program in the Department of Nutrition and Food Studies at Syracuse University. “They are widely grown in warm regions of the Eastern part of the world,” she says. 

In TCM, goji is most commonly used as a yin tonic, which is used to help nourish and cool the body. Medicinally, “it is often consumed as tinctures, powders, or in whole form,” Raj says. 

When it comes to culinary uses, goji berries are usually sold in dried form, says Juli MacKenna, RD, CNSC, clinical nutrition manager at Melrose Wakefield Hospital. “Fresh goji berries are very delicate and do not travel well, so the dried form is what dominates markets worldwide,” she explains.

The flavor profile is unique to American palates. “They taste like a mini dried carrot/berry, in my opinion,” says Gong.

What are the nutritional benefits of goji berries? 

Goji berries have a wide range of potential benefits. “They provide dietary fiber, antioxidants such as vitamin C, and minerals including potassium, copper, manganese, iron, and zinc,” says Raj. But while there’s some data to support the use of these fruits for health, it’s mostly limited to animal studies. Here’s what we know.

They offer antioxidants

“Goji berries are rich in bioactive compounds that may support antioxidant, anti-inflammatory, antimicrobial, immunostimulatory, antidiabetic, neuroprotective, anticancer, prebiotic, and anti-obesogenic effects,” Raj says. Goji berries come in different forms, and research suggests that black goji berries may have more potent antioxidant potential than the more common red goji berries. 

They can support eye health

Goji berries are rich in carotenoids — which are also found in carrots. “Particularly zeaxanthin may help protect the retina through antioxidant activity,” Raj says. 

They may protect the gut

This is an emerging area of research. “Animal studies show positive effects on the gut microbiota, while some reviews indicate that polysaccharide-based goji juice may support immune function and overall well-being,” Raj says. 

One mouse study found that animals that took a goji supplement for 14 days had a lower risk of liver injury and an enhanced epithelial barrier (which lines the GI tract) after being exposed to alcohol.

They may support cardiometabolic health

There is some older data to suggest goji berries may support heart health. One study of 177 healthy older adults found that those who consumed goji juice for three months lowered their cholesterol and increased HDL (“good”) cholesterol. The researchers determined that the results were comparable to people who did Qigong, an ancient Chinese wellness practice that focuses on deep breathing, meditation, and flowing movements. 

They may protect the skin

Goji berries’ beta-carotene content may support skin health. One older mouse study found that mice that drank goji juice had a lower risk of UV light damage and skin disorders than those that didn’t. Goji berries are also being investigated as an oral supplement to combat signs of aging, like wrinkles. 

How to cook with goji berries

You can find dried goji berries at many specialty grocery stores and Asian grocery stores. While you can snack on them out of the bag or use them as you would any other dried fruit, Gong suggests adding goji berries to warm drinks and dishes, which are hallmarks of TCM.   

Grilled Quail with Goji Berries and Pine Nuts

30 mins

“I recommend steeping 15 grams per day in hot water and drinking as tea,” says Gong, who adds that you can eat the berries afterward. “You can also add to soups or stir-fry. Heat can increase bioavailability of certain antioxidants like zeaxanthin.”

Gong adds that goji berries are versatile in sweet and savory applications, often used to infuse liquid with their distinct tangy flavor. She uses them in recipes including Herbal Chicken Bone Broth with Soba Noodles, Napa Cabbage Pockets with Tofu, and TCM-Inspired Mulled Wine.