Eating Well is Jiu-Jitsu: The 'Superfood' Goji Berry


The superfoods are, more than ever, present in the lives of those who value a healthy life-style. Being healthy is already like a routine. And the more, the better.  In Jiu-Jitsu, we frequently use the expression “maximum efficiency, minimum effort”, and we do believe that the same is right when it comes to superfoods. But, what do we mean by that?

Goji-berryThe superfoods are energetically super-concentrated foods, which provide us with a huge amount of nutrients through a natural and balanced way, being easily assimilated by our body. They are gifts from the Nature. 100% natural substances with an extraordinary capacity of changing our lives. Those foods go far beyond the simple nutrition provided by the regular ones. They perform an important role in many modern diseases prevention, and are totally accepted as part of a really healthy life-style.

Therefore, if I can find tons of benefits in only one food, why struggling to search for all that in many others? Once again, quality beats quantity. Today we will learn more about this new success and its benefits to our health: the goji berry.

Being consumed by the Orientals for thousands of years, the goji berry is gaining its space in the diet of those health lovers.  Native from Southern Asia – China, Tibet and India – the fruit is the latest word in diets and stand out for its very beneficial properties.

goji-Berries-SafeRich in many amino acids, vitamins, minerals, unsatured fatty acids, antioxidants and polysaccharides, the goji berry provides a great first impression for also being a low-caloric food. A tablespoon has around 50 cals. However, its benefits go far beyond the scale.

The goji berry has a great amount of antioxidant nutrients. For this reason it is considered a superfood. In this fruit we can find 18 amino acids, big concentrations of Vitamin A (beta-carotene), B1, B2, B6 and E. This is the fruit with the highest quantity of Vitamin C (way more than oranges, for example), it’s rich in iron, polysaccharides and phytochemicals, specially the lutein and zeaxanthin.

10 benefits brought by goji berry.

1- Rich in polysaccharides, which prevent intestinal pathogens absorption (immunity).

2- Rich in complex B vitamins, which help to build protection cells (immunity).

3- Rich in arginine and glutamine, that help to release the growth hormone (important to those who want to gain lean mass).

4- A potent stimulant, helping to improve the energy levels and concentration capacity.

Goji-Berries5- Stimulant action can also reduce fatigue and stress.

6- Its antioxidant action presents benefits to cardiovascular diseases and diabetes prevention.

7- Rich in phytochemicals (carotenoids, zeaxanthin, lutein and anthocyanin) that are anti-carcinogenic.

8- The carotenoids prevent the skin aging.

9- Zeaxanthin and lutein helps to protect the eyes.

10- As it is rich in tryptophan, a serotonin precursor, its consumption is related to the good mood, happiness and satisfaction.

With so many benefits, there is no way to not like goji berries, right? And, as usual, we cannot finish the article without a fast, easy and delicious recipe.


Remember that chia, besides fibers, also has omega-3, a healthy fat related to the heart health.


200ml of coconut water

imgSuco1 tbsp of dried goji berries

1 tsp of chia seeds

Ice to taste


Mix all the ingredients with a blender. Serve immediately.

Servings: 1 portion

Calories: 170 cal

This article has only an informative purpose and has no intention to replace a professional guidance.  The use of vitamins and supplements can offer you great results. However, before using any product, we strongly recommend you to visit a Nutritionist, Doctor or another specialist for an analysis and follow-up.

Note: Illustrative photos.

Sources (in Portuguese)

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