When it comes to goji berries, this well-known and affordable health food is indispensable in thermos cups and required for stewing soups and porridges. It tops the list of 63 dual-use medicinal foods published by the Ministry of Health, rightfully earning its reputation.
Consuming goji berries throughout the year has various health benefits, with its nutrients and functions not needing further elaboration. However, during the autumn supplementing season, it is most effective in nourishing the liver and kidneys and benefiting eyesight.
As for selecting goji berries, most people know that it’s best to choose the large, red ones from Ningxia province. Here are a few tips: good goji berries are dark red, not bright red (the latter may have been artificially colored and feel sticky to the touch), and they have white tips on the stems, which float when soaked in water.
However, most people are mistaken about when and how to eat goji berries. The method of consumption greatly affects its health benefits.
Timing matters for full benefits
Many people disregard the timing of consuming goji berries, eating them whenever they please without much consideration. However, this is a misconception; timing is crucial for consuming goji berries. Ideally, they are best consumed in the morning and before noon.
As goji berries nourish yang energy and affect the liver, kidneys, and lungs according to traditional Chinese medicine, the emphasis is on replenishing yang energy in the morning and nourishing yin energy in the afternoon. Eating them in the afternoon will promote the rising of yang energy, which is not conducive to nourishing yin energy. Eating goji berries at night or before sleep not only renders them ineffective but also burdens the heart and digestive system. Therefore, it is best to consume goji berries in the morning or before noon.
The best way to consume goji berries is by chewing them. During breakfast, you can chew a few berries, enjoying their original flavor while efficiently absorbing their nutrients. Chewing is not only convenient but also ensures maximum absorption of nutrients.
Improper water temperature ruins health benefits
Most people use boiling water to soak goji berries or add them to boiling soups, which depletes the nutrient content of the berries.
The reason is simple: high water temperature destroys most of the nutrients in goji berries, including temperature-sensitive elements like beta-carotene and betaine, nullifying their health benefits.
The ideal water temperature for soaking goji berries should be between 45 to 60 degrees Celsius, slightly warm to the touch when consumed. Similarly, when adding goji berries to soups, wait until the soup has cooled to a consumable temperature before adding them.
Furthermore, many people only drink the water in which goji berries were soaked, discarding the berries afterward. This is wasteful because although the soaked goji berries may not provide the same chewing experience, their nutrients are not entirely absorbed in the water and can still be consumed.
During the dry autumn season, which often causes dry mouth and chapped lips, pairing goji berries with hydrating foods such as snow pears, fritillaries, and lilies enhances kidney nourishment and moisturization. Additionally, adding sour foods like hawthorn can help balance the acidity in the diet and achieve the harmony of “sourness nourishing yin”.
Despite the benefits of goji berries, they should not be overconsumed. A small handful, around twenty to thirty berries, is sufficient for the average person each day.
