Goji Berries or Cranberries? Even both are well known superfoods and belong the family of berries, their properties vary significantly. How can you choose which one is appropriate for you?
The power of berries
Goji berry is also known as “the berry of happiness”. Known for thousands of years in Asia for its effect on health and longevity, it is now widely used as a fruit or in combination with cereals.
Similarly, cranberry is the “red treasure” of berries. It comes from America, where it is grown in abundance, but in the last decades its commercial use has increased significantly. It is used either as dried fruit or as dry extract.
Goji berry belongs to the family of Solanaceae. It has 90 kcal per 1/4 cup and contain macronutrients, like carbohydrates, proteins, fatty acids as well as fibers. Rich in vitamins, minerals and trace elements, goji berries offer anthocyanidins, flavonoids, phytosterols, carotenoids such as β-carotene, antioxidant vitamins, vitamins of B complex and 18 amino acids.
Cranberries provide also 90 kcal per 1/4 cup. They are considered as a rich source of antioxidants as they contain a significant concentration of flavonoids, proanthocyanidins and anthocyanidins, as well as high concentrations of ellagic and citric acid. In addition, it is an important source of minerals and vitamins, such as magnesium, iron, calcium, folic acid, vitamins A, C and E, as well as vitamins of B complex.
Actions and benefits
Thanks to their antioxidant properties, goji berries boost immune system and contribute to cardiovascular health. In particular they help reduce the oxidation of LDL cholesterol while they are a source of energy and wellness. Ideal supplement for fatigue or athletes. Rich in β-carotene and zeaxanthin, goji berries enhance skin and eye health against UV radiation, while their low glycemic index and zinc concentration make them ideal for weight loss for appetite regulation.
Cranberries are rich in flavonoids and polyphenols, that is why they have strong antioxidant and antibacterial actions. They help reduce oxidation of LDL cholesterol and exert cardioprotective properties. Cranberries are considered as powerful antibacterial substances. In particular, they contribute to the prevention and treatment of urinary tract infections, as they prevent bacterial growth to the bladder wall. They also protect kidneys and prevent formation of kidney stones.
|Actions and properties|
|Immune system support||✗||✔|
|Urinary tract health||✔||✔|
|Usual daily dose||250-500mg/d||500-1500 mg/d|