Q: How can you get the full nutritional benefits of goji berries?
Goji berries, the ripe fruits of the Lycium barbarum plant from the Solanaceae family, have a long history of use as both a medicinal herb and a food. Below are three common methods to consume goji berries and maximize their nutritional value.
1. Chewing (Direct Consumption)
Goji berries are available in both fresh and dried forms, with dried berries being more common in the market. Due to their sweet taste and pleasant texture, chewing is a popular way to consume them. The *Compendium of Materia Medica with Annotations* by Tao Hongjing from the Liang Dynasty also mentions the practice of eating goji berries raw. Fresh goji berries, which are juicier and more flavorful than dried ones, are particularly enjoyable. However, as a nourishing food, goji berries should not be overconsumed. They are a medicinal food, not a snack, and the daily intake should not exceed 30 grams. Additionally, goji berries are relatively high in sugar (about 20 grams per 100 grams), so diabetics should consume them cautiously or in moderation.
2. Brewing as Tea
Drinking goji berry tea is another common health practice. Typically, 6–12 grams of dried goji berries are rinsed and placed in a thermos, then steeped in hot water. The tea can be consumed until the flavor fades, and the soaked berries can be eaten to fully absorb their nutrients. For enhanced benefits, goji berries can be brewed with white chrysanthemum flowers, as this combination helps nourish the liver and improve eyesight.
3. Cooking in Porridge or Soup
Adding goji berries to porridge or soup not only enhances the dish's nutritional value but also adds visual appeal. Cooking with a few goji berries can provide therapeutic benefits while making the meal more aesthetically pleasing.
By using these three methods—chewing, brewing as tea, and cooking in porridge or soup—you can fully enjoy the nutritional and health benefits of goji berries. Remember to consume them in moderation and tailor your intake to your specific health needs.