The cold period brings with it some disadvantages for our health, namely the lack of fruits and vegetables that in the hot period helped us to get our necessary nutrients, vitamins and minerals.
Furthermore, we have various religious traditions such as fasting, with benefits such as detoxification, improved cognitive activity, protection from obesity and chronic disease, reduced inflammation, improved fitness, and reduced risk of metabolic diseases. However, if we do not have large stores with varieties of fasting products, we will probably weaken our bodies because of the lack of vitamins and nutrients. For this reason, I decided to come with some food ideas and recipes specific to winter in order to help you diversify your diet.
One food that we hear more and more about in the last twenty years is the Goji Fruit. It is also known as seeds.
Goji comes to our market from two regions: Tibet and China. Depending on their origin, Goji seeds have different tastes and textures.
Goji from Tibet are small and sweet seeds with juicy and rich pulp. These are recommended in the daily diet.
Goji from China are slightly larger seeds, with a bitter taste and less pulp. They are usually used for commercial purposes, but have the same nutrients and benefits as Tibetan seeds and are also recommended for daily use.
What are the benefits of Goji seeds?
A) Improve eye health
Goji seeds have a high amount of antioxidants, especially zeaxanthin which protects the eyes from UV light, free radicals, and oxidative stress.
Given these benefits, clinical trials have been conducted that have reported that these seeds protect the retina from the ganglion cells responsible for glaucoma, the cells that develop a disease that leads to vision loss.
B) Improve the immune system
Goji seeds are rich in antioxidants which make them perfect for reducing both body inflammation and the risk of chronic diseases.
Also, the Goji seeds contain a large amount of vitamin A and C similar to blueberries, red and black currants, which are known for their contribution to improving the immune system.
This makes them extremely beneficial in protecting and fighting against cancer. Studies from the Journal of Drug Design, Development and Therapy have shown that Goji seeds have the ability to inhibit tumor growth and improve the effectiveness of cancerous treatments through their content of vitamin C, zeaxanthin, and beta-carotene which are beneficial in DNA repair.
C) Contribute to skin health
The large amount of beta-carotene contained in Goji seeds makes them effective in both the skin cell reparatory process and the antioxidant process. They increase the level of skin UV protection and protect against skin cancer (but the application of sunscreen is also encouraged).
In external use, Goji seeds reduce skin irritation, have an anti-aging, anti-solar, and repairing effect.
D) Balance the blood sugar level
The American society has a large number of obese people (~ 39.6% according to NHANES studies from 2016), for this reason, they searched for solutions to help people control their blood sugar levels. Goji consumption has been shown to be effective in balancing insulin and blood glucose levels and raising good blood cholesterol in people with grade 2 diabetes.
E) Improve mental state
Studies from 2016 show that Goji seeds help to improve mental state, respectively overcoming the symptoms of depression and anxiety.
F) Improve digestive and muscle health
Consumption of Goji juice for a longer period has shown benefits in terms of energy balance, concentration, improving athletic ability and well-being.
G) Support liver health
Goji seeds are used in traditional Chinese medicine to treat liver disease. However, the seeds are not only to treat but also to support the proper functioning of the liver.
In the case of people who consume alcohol, they can help fight the appearance of mutated cells from alcohol consumption and can help reduce tumors that have already appeared.
How many Goji seeds should we eat daily?
It is recommended to consume 16g of seeds per day. The maximum dose is 100g. Do not consume more!
Goji berries are not recommended for people with pollen allergy, pregnant women, people with kidney disease or those under anticoagulant treatment.
How to consume Goji seeds?
• Raw;
• In cakes (cake, pancakes);
• In porridge;
• Goji fruit tea (30g fruit and 250 ml of water);
For those who do not fast in winter, I recommend eating Goji berries with yogurt or mix them in shakes. A few minutes after they are mixed with yogurt or milk, they soften and are tasty.
Where do we find Goji berries?
• supermarkets
• pharmacies
Sources:
Barhum Lana, 2018. What are the health benefits of goji berries? Available at: https://www.medicalnewstoday.com/articles/322693#_noHeaderPrefixedContent
Fleman Adam, 2020. Everything you need to know about inflammation Available at: https://www.medicalnewstoday.com/articles/248423#_noHeaderPrefixedContent
US Department of Health and Human Services, 2021. Adult obesity facts. Available at: https://www.cdc.gov/obesity/data/adult.html
WebMD, 2021. Goji Berries. Available at: https://www.webmd.com/diet/goji-berries-health-benefits-and-side-effects
Puckett Susan, 2021. The science, methods and benefits of fasting. Available at: https://www.bouldermedicalcenter.com/6703-2/