Modern medical research confirms it contains nutrients like betaine, polysaccharides, crude fat, crude protein, carotene, vitamins A, C, B1, B2, as well as calcium, phosphorus, iron, zinc, manganese, and linoleic acid. It promotes hematopoietic function and exhibits anti-aging, anti-mutagenic, anti-tumor, anti-fatty liver, and blood sugar-lowering effects.
How to Consume Goji Berries for Maximum Nutrition
Many people enjoy steeping goji berries in water, adding them to soups, or cooking them into porridge. However, due to factors like water temperature and steeping duration, only a portion of the beneficial compounds are released into the liquid.Moreover, goji polysaccharides are proteoglycans that denature when heated in water, diminishing their efficacy.
Therefore, chewing goji berries directly allows for more complete absorption of nutrients and better health benefits. However, moderation is key—excessive consumption may lead to over-tonification, which can be counterproductive.
For instance, daily direct consumption should generally not exceed 20 grams. For therapeutic purposes, up to 30 grams daily is permissible, but should be divided into multiple servings of approximately 3 grams each. When using goji berries for infusions or soups, it is also advisable to consume them, though not all at once.
Steeping is the simplest method besides dry chewing. When preparing an infusion, avoid combining goji berries with green tea. Instead, drink tea in the morning, discard the leaves in the afternoon, then steep 20–30 grams of goji berries in boiling water. Cover and let steep for 20–30 minutes before consuming the softened berries and drinking the liquid. This practice is best maintained long-term.
Hot water not only softens goji berries quickly but also provides some sterilization. However, it easily discolors them. Since goji berries' color comes from natural pigments, discoloration indicates pigment degradation and reduced nutritional value.In fact, goji berries' red pigments break down in alkaline environments or when oxidized. The simplest solution is to add a vitamin C tablet to the water, which both adjusts acidity and prevents oxidation.
Additionally, using goji berries in tea, soups, wine infusions, or porridge offers health benefits.
1. Goji Berry Tea: Steep 3g black tea with 20–30g goji berries in boiling water. Cover and steep for 20–30 minutes. Consume the softened berries and drink the tea. For best results, drink frequently throughout the day.
2. Goji Berry Infusion: Steep 20–30g goji berries in boiling water. Cover and steep for 20–30 minutes. Consume the softened berries and drink the water. For best results, drink frequently throughout the day.
3. Goji Berry Wine: Steep 20–30g goji berries in 1L of 15% alcohol. Cover and steep for 15–20 days. Strain and consume the liquid. For best results, drink frequently throughout the day.<20g goji berries. Steep with boiling water, cover, and let steep for 10-15 minutes. Drink frequently throughout the day. Alternatively, steep 20 goji berries and 5 dried chrysanthemum flowers in boiling water and drink as tea.Method: 10g white fungus, 30g goji berries, 30g rock sugar. Soak white fungus in water until softened, remove stems, tear into pieces, and rinse. Soak goji berries in water for 3 minutes, rinse, then combine with white fungus and rock sugar in a pot. Add sufficient water. Bring to a boil over high heat, then reduce to low heat and simmer until white fungus is tender.
3. Goji Berry Wine: 100g goji berries, 500ml liquor. Add goji berries to the liquor, seal tightly, and steep for 7 days. Consume 20-30ml twice daily. This tonic nourishes the liver, improves vision, and replenishes yin to strengthen the kidneys.
4. Goji Berry Porridge: 20g goji berries, 100g japonica rice, 40g white sugar.Place goji berries and rice in a clay pot with sufficient water. Bring to a boil over high heat, then simmer over low heat until rice grains bloom and broth thickens. Add sugar to taste, remove from heat, and let sit for 5 minutes. Serve with meals to nourish liver and kidneys, enhance essence, and improve vision.
Note: Goji berries possess warming properties and should be avoided by those with colds, abdominal distension, or diarrhea. They may stimulate the nervous system and are unsuitable for individuals with excessive sexual desire. Additionally, goji berries are high in sugar (19.3g per 100g),so diabetics should use them cautiously and avoid excessive intake.
When selecting goji berries, choose those with a deep red color and slight sheen, large and plump berries, a white stem scar at one end, and a sweet yet slightly tangy flavor. Goji berries oxidize easily and are susceptible to moisture, discoloration, and insect infestation. Therefore, store them in an airtight container in a cool, dry, and well-ventilated place.