Advertising
Advertising

Goji Berry is The Best Fruit For People Who Work In Front Of The Computer All Day!

Goji Berry is The Best Fruit For People Who Work In Front Of The Computer All Day!

This superfood dates back to ancient times as it has been used for more than 2,000 years in traditional Chinese medicine. Goji berry, also known as wolfberry, is native to Asia and grows on a shrub. It is of bright orange-red color, sweet and a bit sour taste, and you can consume it raw, cooked or dried. Apart from tasting good, goji berries are truly superfood – rich in vitamins, minerals, fibers, and antioxidants, these berries can help you fight various diseases, control your weight and improve your digestion.

It is low in calories and high in nutrients! Perfect!

Goji berries have a low glycemic index, meaning there won’t be a huge increase in your blood sugar levels, which makes them a perfect treat. At the same time, goji berries are a great source of many vitamins and essential amino acids.

100 grams of dried goji berries contain [1]:

  • Vitamin A – 26822 IU
  • Vitamin C – 48.4mg (81% DV)
  • Calcium – 190mg (19% DV)
  • Iron – 608mg (85% DV)
  • Fiber – 13g (52% DV)
  • Protein – 14.3g

18 amino acids (of which 11 are essential)

Advertising

Goji berries are good for your eyes

Goji berries contain zeaxanthin, which is an antioxidant that can promote your eyes health. According to a study conducted in Switzerland [2] consuming dietary supplements with goji berries for 90 days leads to less yellow deposits under the retina, which can lead to muscular degeneration in the eye.

Goji berries are beneficial for cancer prevention

According to a study that was published in Life Sciences, goji berries may help you fight cancer, as researchers discovered that goji berry extract can stop cancer cells from spreading.

Goji berries can improve your general well being

A study conducted in Phoenix, USA, [3] dealt with the effects of consumption of goji berry juice. The researchers came to the conclusion that consuming goji berry juice for 14 days leads to improved general well-being, better performance and gastrointestinal functions.

Goji berries are beneficial for people with diabetes

Due to its low glycemic index, goji berries are the perfect snack for people with diabetes, as they won’t spike up your blood sugar levels. Furthermore, there are several studies [4] that have proven that goji berries are also successful in reducing blood sugar levels.

Advertising

Goji berries are good for your skin

Being rich in antioxidants, goji berries can prevent your skin cells from being damaged. An animal study conducted at the University of Sidney [5] proved that drinking goji berry juice protects your skin from UV radiation damage.

Goji berries improve fertility

By increasing testosterone levels in men, goji berries help produce sperm of improved quality and they also improve sexual ability, as a study conducted on mice at College of Public Health in China shows [6].

Goji berries can help with weight loss

Goji berries are sweet in taste, but at the same time high in fiber and low in calories, thus substituting other dried fruits with goji berries can help you lose weight, as one study [7] proved that you could improve your weight loss process if you include fruit in your low calorie diet.

Are there any side effects when consuming goji berries?

It is always good to consult your doctor before incorporating something new in your diet, especially if you are taking some medications. However, goji berries are generally regarded as safe, but you should take caution if you have low blood sugar, if you are using blood thinners, if you have problems with blood pressure, and if you are pregnant.

Advertising

Dried or fresh goji berries,Which one Should You Choose?

You can find goji berries both in dried form and as fresh fruit, and no matter in what form you buy them, always buy from a trusted source. Both fresh and dried goji berries are a healthy option, however, dried goji berries contain very little water and the same amount of healthy nutrients, providing more vitamins to the body, and are therefore a healthier option compared to fresh the ones.

How much goji berries is enough?

How much goji berries is good for you to consume depends on many factors, such as age and health condition of a person. If you have certain health conditions, always consult with your doctor first. For people with no specific health conditions, the recommended dosage is somewhere around 150 grams of fresh fruit and from 10 to 30 grams of dried fruit.

Start With These Delicious Goji Berry Recipes!

You can eat goji berries in your breakfast, mixing them with yogurt or cereals, add them to many dishes or drink them in the form of tea or juice.

Vanilla almond goji berry granola

    Image from A cozy kitchen

    Goji berries are a great way to start your day and boost your energy levels, and this perfect combination of vanilla, almonds and goji berries sweetened by agave will definitely make you fell energized and full.

    Advertising

    Goji berry and pistachio granola bars

      Image source: May I Have That Recipe?

      Easy to make, and easy to customize according to your preferences, these bars present the best snack for any time of the day when you need something to pick you up.

      Spicy goji berry soup

        Image source: Wallflower Kitchen

        Ideal for lunch, goji berries really spice up this refreshing soup and bring out the sweetness of tomatoes.

        Featured photo credit: Healthline via healthline.com

        Reference

        More by this author

        Ana Erkic

        Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

        Every Time You Drink A Beer, Remember To Drink The Same Amount Of Water You’re Exceptionally Creative If You See The Correct Image (Only 1/100 People Can Do This!) If You Have These 6 Struggles, You’re Highly Intelligent Who Can Resist Avocado! It Is One of the Most Nutrient Fruit In The World! 15 Things To Stop Doing If You Want To Be Truly Happy

        Trending in Health

        1What Really Works: How to Relieve Lower Back Pain Effectively 210 Benefits of Sleeping Naked You Probably Didn’t Know 3Signs Your Lack of Sleep Is Slowly Killing You (And How to Turn Around) 4How to Prevent Child Obesity and Help Your Child Stay Healthy 5How to Eat Healthy on a Budget (The Definitive Guide)

        Read Next

        Advertising
        Advertising

        Last Updated on June 15, 2018

        What Really Works: How to Relieve Lower Back Pain Effectively

        What Really Works: How to Relieve Lower Back Pain Effectively

        Eight out of ten adults experience lower back pain once in their lifetime. I am one of those people and I’m definitely not looking forward to my participation award. I know how it feels like to step out of bed and barely being able to put on your socks. Having lower back pain sucks. But 9 out of 10 patients that suffer from lower back pain don’t even know the primary cause of it.

        Video Summary

        Back Pain? Blame Our Evolution

        Once upon a time in our fairly recent past, our ancestors felt the urgency to stand up and leave our quadruped neighbors behind. Habitual bipedalism, fancy word for regularly walking on two legs, came with a lot of advantages. With two rear limbs instead of four, we were able to more efficiently use our hands and create tools with them.

        Sadly, life on two legs also brought along its disadvantages. Our spine had four supporting pillars previously, but now it only got two. The back is therefore naturally one of the weak links of our human anatomy. Our spine needs constant support from its supporting muscles to minimize the load on the spine. With no muscle support (tested on dead bodies) the back can only bear loads up to 5 pounds without collapsing [reference Panjabi 1989]. With well-developed torso muscles, the spine can take loads up to 2000 pounds. That’s a 400-fold increase.

        Most people that come to me with a history of a herniated disc (that’s when the discs between the vertebral bodies are fully collapsed, really severe incident), tell me the ‘story of the pencil’. The injury with the following severe pain usually gets triggered by picking up a small, everyday object. Such as a pencil. Not as you may think by trying to lift 100 pounds – no, but by a simple thing – such as a pencil.

        This tells us that damage in your back adds up over time, it’s a so called cumulative trauma disorder. Meaning back pain is a result of your daily habits.

        Sitting Is the New Smoking

        Whenever I sit for too long, my back hurts. In fact, 54% of Americans who experience lower back pain spend the majority of their workday sitting. But isn’t sitting something that should reduce the stress of your back? No, just the opposite.

        The joints between the bones of the spine are not directly linked to the blood supply. These joints instead get nourished through a process called diffusion. Diffusion works because molecules (such as oxygen, important for cells) are constantly moving and try to get as much space for themselves as they can. A key element for diffusion therefore is a pressure difference. In the image below the left room contains more moving molecules than the right, that’s why the molecules from the left are moving to the right. This way nutrition gets transformed into the joints, whereas toxins are transported out of the joints.

        Advertising

        Sitting puts a lot of pressure on your spinal chord. The diffusion process therefore can’t function as efficiently. Nutrition and toxins can’t be properly transported, the joints get damaged.

          Sit Properly

          If sitting can play such a huge part in the creation of your lower back pain, how do you sit properly then?

          Is it better to sit with a straight back or should you rather lay back in your chair? Can I cross my legs when I’m sitting or should I have a symmetrical position with my feet? These are questions that I hear on a daily basis. The answer might shock you – according to recent science – all of them are right. The best sitting position is an ever-changing one. An ever-changing position minimizes the pressure on certain points of your spine and spreads it on the whole part.

            Credit: StayWow

            Stand Up More

            Even better than a sitting position is a stand up position. Standing dramatically reduces the pressure on your spine. If you’re forced to work on a desk the whole day though, you have two options.

            Advertising

            Take breaks every hour of about 2-3 minutes.

            Set an alarm on your phone that goes off every hour! In that time you stand up and reach to the ceiling, on your toe tips with fully extended arms. You’re inhaling during the whole process. You do this activity for 20 seconds. Afterwards you’re walking through the office for the next 2 minutes. You might grab a healthy snack or some water in that time. The exercise relieves the pressure on your spine, while the walking makes sure that the joints on your spine are properly used.

            Or get a standing desk.

            One of the best companies on the market for Standing Desks, according to my research, is Autonomous. Autonomous offers a rather cheap Standing Desk, with the ability to change the height. Which means you can start the day standing and switch to sitting if you’re tired.

            Exercise for Lower Back Pain

            Sitting is an immobile position. Your joints are made for movement and therefore need movement to function properly. If humans are moving, all moving parts: e.g. the joints, bones and muscles get strengthened. If you’re in a rested position for too long, your tissues start to deteriorate. You have to get the right amount of activity in.

            But not too much activity. There’s a chance that going to the gym may even increase your risk of lower back pain. I know plenty of friends with chiseled bodies that suffer from pain in the spine regularly. Huge muscles do not prevent you from back pain. In your training you should focus on building up the muscles that are stabilizing your back and relieve pressure. Squats with 400 pounds don’t do the trick.

            The more weight you carry around, the more weight your spinal chord has to bear on a regular basis. That’s one of the reasons why huge, muscular guys can suffer from back pain too. One of the most important goals of your exercise regimen should therefore be weight loss.

            Here are some important tips for you to consider when starting an exercise regimen:

            Make sure you implement cardiovascular training in your workout routine.

            This will not only help you lose weight, it will also make sure that your arteries, which flow to the tissue next to your spinal discs, are free of placque and can therefore transport nutrients properly.

            Advertising

            Important: If you have rather strong back pain, maybe even an herniated disc, don’t start running on a threadmill. Running is an high-impact exercise. Which means there are continuous, reocurring high pressure points on your spine. Your endurance training should therefore either be fast-paced walking or a training on the elliptical trainer for the beginning, because both have little to no stressful impact on your backbone.

            Focus on developing your whole core if you want to minimize your pain.

            There are some people that do hundreds of sit ups a day. While sit ups are a good exercise for your abdomen, it also puts pressure on your spine due to the bending movement. A sixpack workout routine is one-sided. Your abs may become overdeveloped in comparison to your back muscles. You’ve created an imbalance. A great way to train your abdominal muscles and back muscles simultaneously, is holding the plank position.

            Stretch only if you have tight muscles.

            I remember stretching every morning after I woke up. I took 10 minutes out of my day to just work on my flexibility and prevent injuries. Little did I know that I was actually promoting an injury, by doing so.

            Contrary to common belief, stretching is only partially beneficial to treating lower back pain. Stretching makes sense if tight muscles (such as the hamstrings) are forcing you to constantly bend your back. Stretching to treat pain doesn’t make sense if you’re already on a good level of flexibility. Hyper-mobility may even enforce back pain.

            If you found out that you had tight muscles that you need to stretch, try to stretch them at least three times a week. Don’t stretch your muscles right after you wake up in the morning. This is because your spinal discs soak themselves up in fluid over the nighttime. Every bending and excessive loads on your spine is much worse in that soaked-up state. Postpone your stretching regime to two-to three hours after you’ve woken up.

            Where to Start

            The key to improving your habits is awareness. Try to get aware of your back while you’re sitting down, laying down or lifting an object next time. This awareness of your body is called proprioception. For example, you have to be aware whether your back is bended or straight in this very second. Trust me, it is harder than you might think. You may need to ask a friend for the first few tries. But the change that this awareness can make in your back pain is absolutely fascinating. This consciousness of your body is one of the most important things in your recovery or prevention.

            Here are a few behavioural tactics that you need to be considering:

            Advertising

            If you’re leaning forward more than 30 degrees with your upper body, support your spine with your arms.

            Ever tried to show a colleague of yours a complex issue and found yourself awkwardly leaning forward on their desk, pointing with your fingers to his paper? If that ever happens again, make sure you’re using the not-pointing arm to support yourself on the desk.

            Keep a straight back.

            Be it while exercising, stretching or standing. If you’re bending your back you’re putting stress on small areas of your spinal chord. A straight back redistributes the force to a bigger area. You’re minimizing the pressure. Remember this whenever you’re at the gym and reracking your weights, focus on having a neutral spine.

            Put symmetrical loads on your spine.

            I used to play the trumpet when I was a child. The instrument is pretty heavy. The trumpet gets transported in a big, metallic suitcase – with no wheels. Being the nature of suitcases, you only carry it with one arm, on one side of your body. This forced me to constantly lean on the other side with my upper body, while transporting the instrument from A to B. Not really the healthiest activity for your spine as you can imagine.

            If you have to carry heavy objects, carry them with both arms. Put the object in the middle of your body and keep it as close to your mass of gravity as you can. If this is not possible, try to carry the same amount on the left side than you do on the right side. This puts the stress vertically on a fully extended spine. The load is much better bearable for your spine.

            Stay Away From the Back Pain League

            Our world is getting more sedentary. We will continue to develop faster transportation, more comfortable houses and easier lives. While our technological progress definitely has its amazing benefits, it sadly has its downsides too. The danger for back pain will continue to rise on our ever-increasing motionless planet. It’s time to raise awareness.

            Read Next