Goji berries, or Chinese wolfberries, are ancient medicinal herbs known for benefiting the blood, eyes, liver and kidneys. They are used in combination with other herbs to improve vision, blood production and the immune system, lower blood triglycerides, blood pressure and blood sugar and are anti-ageing (Ref 1 and 2). Studies have shown that they have protective effect on the liver and can repair damaged liver cells (Ref 3).
From a nutritional viewpoint, goji berries are packed with:
- Vitamins C, B1, B2 and A
- Zinc
- Iron
- Calcium
- Antioxidants
- Amino Acids
- Fibre
Although goji berries are considered one of the most nutritious tonics in Chinese medicine, like any medicinal, you need to treat it with caution. More is not necessarily better.
Rules for taking goji berries:
- Keep to the dosage of 10 to 15 pieces a day.
- As a general rule, tonics are not to be consumed if you have an infectious disease.
- For people with a certain constitution, known as Yin deficiency in Chinese medicine, you can overheat yourself if you eat too much. If you feel hot sensation in the face, have a nosebleed or red eyes, you know you have eaten too much.
If you have a health issue and wish to use goji berries as a therapy, be sure to check with an experienced Chinese medicine practitioner.
Goji berries can be taken as food or a drink.
Here are five of my favourite ways of consuming goji berries.
Goji Berry Tea Soak 10 to 15 pieces of goji berries, chrysanthemum, red dates and longan flesh in boiling water for 10 minutes. Drink warm. I drink this every night for my eye health.
Savoury Soup Savoury bone or vegetable broth goes really well with a few goji berries in traditional Chinese cooking. Throw in Chinese yam, Job’s tears, lotus seeds to nourish the digestive system. In traditional Chinese culture, food is medicine and medicine is food.
Bread and Muffins Put 30 pieces or so goji berries in baking. This will add a sweet and slightly sour taste while boosting the nutritional value of the baked products. I often add goji berries into the dough to add flavour, antioxidants, minerals and vitamins. My husband particular likes my recipe of value-added muffins with berries, dates, chia seeds, almond flour, sesame seeds and bananas. No sugar is necessary because the sweetness comes from the fruits.
Power Porridge You can make your porridge a lot more interesting by adding goji berries, sultanas, cinnamon, nutmeg, almond milk and banana. Add an egg towards the end and you have a power porridge full of vitamins, minerals and protein. I add protein powder to assist with my weight-training.
Northern Chinese Cabbage Fried Chinese cabbage with goji berries is a delicious Chinese vegetable dish that I came across during my trips to Northern China. Fry the cabbage with ginger, garlic, soy sauce and chilli sprinkled with goji berries. They add extra goodness to a vegetarian dish.
Of course, you can always simply add them into your cereal, smoothies, nut bars or juice. But energetically and therapeutically speaking, goji berries are better absorbed cooked. Enjoy the benefits of goji berries!
References
1: The Study of Chinese Herbal Medicine, Gao Xue Min, China Chinese Medicine Publishing, November, 2006
2: A Materia Medica For Chinese Medicine, Hempen & Fischer, Churchill Livingstone, 2009
3: Materia Medica Chinese Herbal Medicine, Dan Bensky & Andrew Gamble, Eastland Press, 1993
Kerr
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