Goji berries and mulberries have been marketed as superfoods for years. But are goji berries healthy, or is it mostly clever marketing? And what's really in dried mulberries? A sober look at their nutritional values.
What exactly are goji berries?
Goji berries originally come from Asia and are usually sold dried, as the fresh fruit spoils quickly. They contain vitamin C, vitamin A, iron, and various antioxidants, particularly carotenoids, which give the berry its vibrant red color.
Goji berries: What are they good for?
The antioxidants they contain can help protect cells from oxidative stress. Additionally, dried goji berries provide iron and fiber. Important to note: Many of the circulating claims about goji berries as a "miracle cure" are not sufficiently scientifically proven. However, as a nutrient-rich snack, they are still a valuable addition.
Dried Goji Berries: Nutritional Values
Dried goji berries provide around 300 calories per 100 grams, a lot of iron, and a high protein content compared to other dried fruits. The natural sugar content is around 45 to 48 grams per 100 grams – comparable to other dried fruits like raisins.
Are mulberries healthy?
Mulberries contain iron, vitamin C, and fiber, as well as the plant pigment resveratrol, which is also found in grapes. Dried mulberries are also one of the few plant-based sources with a significant iron content, making them particularly interesting for plant-based diets.
Dried Mulberries: Effects and Nutritional Value
Dried mulberries provide around 250 calories per 100 grams with a comparatively mild, slightly sweet taste. Their fiber content contributes to a longer-lasting feeling of fullness, making them well-suited as a snack.
Healthy or Hype? An honest assessment
Both goji berries and mulberries are nutrient-rich dried fruits, but not miracle cures. Their advantage lies in the combination of antioxidants, iron, and fiber, not in exaggerated health promises. As with all dried fruits: Unprocessed and without added sugar, they offer the greatest nutritional value.
Conclusion
Goji berries and mulberries are healthy, nutrient-dense snacks, if you have realistic expectations. At dryfood.ch, you'll find natural dried fruits without additives – check out our full selection.