When it comes to fruits good for the eyes, strawberries and blueberries often get mentioned. But there’s another berry around that might just be one of the healthiest things you can eat.

Goji berries have been used for thousands of years in Traditional Chinese Medicine (TCM) to improve eyesight, boost the immune system, and protect the liver. And the great news? Modern science validates many of the goji berry health benefits.

So, what exactly can these small red fruits do for your eyes? Let’s take a fresh look at the health benefits of this superfood according to the latest science.

Goji Berries Nutrition

A goji berry may be small, but it packs a lot of nutrients. Since goji berries are often consumed dry, the following nutritional values are based on dried fruits.

Nutritional values (per 100 grams)*:

  • 349 kcal (1460 kj)
  • Carbohydrates – 77.1 grams
  • Total sugars – 45.6 grams
  • Protein – 14.3 grams
  • Fiber – 13 grams
  • Fat – 0.39 grams
  • Saturated fatty acids – 0 grams
  • Cholesterol – 0 mg
  • Calcium – 190 mg
  • Iron – 6.8 mg
  • Vitamin C – 48.4 mg
  • Vitamin A – 26,800 IU
  • Sodium – 298 mg

Active ingredients:

  • Carotenoids including zeaxanthin and beta-carotene
  • Phenolic acids
  • Flavonoids
  • Polysaccharides

Goji berries also contain micronutrients such as riboflavin, thiamine, copper, magnesium, manganese, and selenium.

*Goji berry nutritional data provided by USDA.

Good to know: Findings from a goji berry supplementation trial suggest that 15 grams of dried goji berries are beneficial as an eye health supplement. Synergistic mixes of plants may compound the goji berry health benefits even at doses of only 6 grams of goji berries. What’s more, some studies found that 20 grams of goji berry taken as tea can improve visual perception in certain people.

Goji Berry: What Is It Good For?

The latest studies on the goji berries health benefits show that these potent fruits can support eye health and have other positive effects on the body.

Protects the Eye From Oxidative Damage

Free radicals occur because of pollution, UV damage, natural cellular processes, and other causes. Over time, free radicals can damage the eye.

woman in a light summer dress sitting on grass and shielding her eyes from the bright sun

Goji berries are the richest natural source of the antioxidant zeaxanthin, and a source of lutein. These carotenoids occur in the macula, the part of the retina responsible for the sharpest vision. Taking a goji berry supplement for 28 days doubles the levels of zeaxanthin in the blood.

Goji berries are also a great source of vitamin A, a powerful antioxidant that protects the eye. Just one tablespoon of goji berries provides the daily recommended dose of vitamin A.

Helps Protect Against Cataracts

Eating goji berries or taking a goji berry supplement contributes to your daily dose of lutein and zeaxanthin.

A daily dose of 10 mg of lutein and 2 mg of zeaxanthin helps neutralize oxidative damage and UV radiation. It also reduces the risk of cataracts, according to the American Optometric Association.

Prevents Age-Related Macular Degeneration (AMD)

Goji berries may help prevent age-related macular degeneration (AMD) and slow the progression of this condition. AMD is one of the leading causes of vision loss worldwide.

In the first study mentioned above, middle-aged participants ate 28 grams of goji berries five times a week for 90 days. This increased their lutein and zeaxanthin concentrations, which may prevent or delay AMD.

Preserves Vision in Retinitis Pigmentosa

Retinitis pigmentosa is a progressive disease affecting the retina. Over time it causes vision loss.

A small study investigated the effects of consuming a goji berry supplement for 12 months on retinitis pigmentosa. It found that goji berry supplementation had a protective effect on the retina.

It delayed or minimized the degeneration of cones in the retina, a characteristic of retinitis pigmentosa.

May Improve Vision in People with Myopia

Regular consumption of goji berries increases the macular pigment zeaxanthin in the retina.

senior male with myopia and eyeglasses smiling against radial light grey background

Findings from a 2022 study suggest that this may improve vision for people with myopia. However, more research is needed to support these findings.

Protects Against Diabetes and Diabetic Retinopathy

Complications resulting from diabetes are a leading cause of vision loss. People taking a goji berry supplement for three months as part of a clinical trial had lower blood sugar levels.

Keeping blood sugar in check is important to reduce the risk of diabetes complications such as diabetic retinopathy.

Lowers the Risk of Heart Disease

Goji berries could also support cardiovascular health. In a 2021 study, people who ate 15 grams of goji berries daily for 16 weeks had better cholesterol levels and a lower risk of heart disease.

May Improve Liver Function

A study published in 2023 on people with high enzyme levels and mild hepatic dysfunction looked at the effects of supplementation with a goji berry extract (1760 mg per day) for 12 weeks.

It found that goji berry decreased harmful liver enzymes to improve liver function.

Good to know: Other trials are investigating the effects of goji berries on a variety of other conditions including Parkinson’s disease, osteoarthritis, memory loss, and aging.

Goji Berries Side Effects

Side effects from consuming goji berries are rare. However, avoid consuming goji berries in any form if you are pregnant or breastfeeding. Goji berries have betaine, which may harm fetal health.

There is not enough data to recommend goji berries as a safe food for children. Also, some people may be allergic to goji berries.

Important: Goji berries may interact with warfarin and diabetes medicine. If you are concerned about potential interactions between your goji berry supplement and your medications, discuss this with your doctor.

Should I Eat Goji Berries or Take a Goji Berry Supplement?

You can find goji berries (usually dried) in supermarkets or health food stores. Major online retailers like Amazon or Walmart also sell goji berries.

Adding more goji berries to your diet is healthy and tasty. From oatmeal to salads and cakes, the tart and sour taste of goji berries makes them easy to integrate into many different dishes.

goji berry oatmeal in a green bowl with walnuts and blanched almonds

With that in mind, clinical trials on the health benefits of goji berries usually involve supplements. Goji berry extracts provide the active ingredients and key nutrients of the fruits in concentrated form.

Although whole goji berries are good for your eyes and health, with a supplement it’s easier to take in enough of its beneficial compounds for them to have a positive effect on your body.

Good to know: Goji berry juice can also be a healthy way to enjoy the health benefits of this superfood. But watch out for added sugar and other additives.

Take Advantage of the Health Benefits of Goji Berries with SightC

A goji berry supplement can become even more powerful when it works synergistically with other ingredients.

SightC is a superfood blend that brings together goji berries, turmeric, dwarf lilyturf, Cherokee rose, and other ingredients that support vision health in the digital age. Its proprietary blend of ingredients has been empirically tested and trialed at the Wellspring TCM Technology Institute.

SightC goji berry superfood blend for eye health

Free from sugar, gluten, and calories, SightC is a simple way to enjoy the health benefits of goji berries. At home, at work, or on the go, the vegan friendly SightC capsules are easy to take.

Take advantage of the health benefits of goji berries and keep your eyes healthy with SightC.

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