An Underrated Fruit That's Tiny In Size Could Reduce Your Risk Of Cancer

In the United States, approximately four out of 10 people will get a cancer diagnosis within their lifetimes, according to the National Cancer Institute. (Read this to know the 2 biggest risk factors for cancer, according to a relatively new study.) If you want to reduce your cancer risk, eating cancer-fighting foods could help –and the list includes the goji berry, a little-known, low-calorie berry from Asia that can also help you sleep. 

Though fresh goji berries can be hard to find in North America, they're abundantly available in stores and online in dried form. And what they lack in size, they make up in potentially cancer-preventing nutrients. For instance, five tablespoons of unsweetened dried goji berries contain 3.64 milligrams of fiber and 7,500 International Units of vitamin A. Together, fiber and vitamin A may help reduce systemic inflammation and oxidative stress, which are two conditions that are frequently associated with cancer development. Additionally, fiber may assist in protecting the gut and intestinal tract from cancer by promoting strong and efficient digestion.

The presence of fiber alone can have a measurable effect on the development of cancers related to the stomach and bowels. A 2023 review in Nutrients looked at the relationship between fiber and a variety of cancers and found supporting evidence that increased consumption of fiber could reduce the odds of gastric cancer and colorectal cancer, among others. Over 153,000 cases of colorectal cancer are diagnosed annually, making it the fourth most diagnosed type of cancer behind breast, prostate, and lung cancer.

Yet the goji berry isn't just a source of fiber. As mentioned, it's a source of antioxidants as well, which may give goji berries an advantage as a functional food that helps shield against cancer. A 2022 review in Antioxidants established that part of the fruit's anti-cancer advantages came from bioactive compounds that promote antioxidative properties.

Several studies have tested these purported properties under clinical conditions. For example, a 2022 study in F1000Research investigated whether or not the extract from goji berry had any effect on oral cancer cells. Laboratory results seemed to indicate potential for using derivatives from goji berries to manage the growth of existing cancer cells.

A 2021 chapter in Cancer (Second Edition) discussed goji berry as a useful preventative against breast cancer, noting that goji berry extract might inhibit cancer lines and therefore make sense as a therapeutic cancer treatment option. These findings line up with those from a 2018 study from Natural Products Communications that came to a similar determination regarding goji berry extract as a prevention agent for triple-negative breast cancer cells.

If you've been interested in packing your diet with anti-cancer foods, goji berries are an easy fit. (Read about other actionable ways to reduce your risk of common cancers.) In dried form, they can be added to hot and cold cereals, salads, homemade trail mixes, and yogurt. Alternatively, they make a fast snack eaten right out of the package, allowing you to instantly enjoy all the other real health benefits of goji berries.

The only disadvantage to eating goji berries is that they can interfere with blood-thinning medications, as well as some diabetes and blood pressure-reducing drugs. If you are taking any of these, you may want to speak with a doctor before adding goji berries to your diet.