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Goji berry, as a common medicinal and edible homologous food, has been loved by consumers for its rich nutritional value and a variety of health effects.
Whether eaten dry or soaked in water, goji berries can be eaten in a variety of ways. However, many people are not clear about which way to eat it better, and even ignore that goji berries are not suitable for everyone. This article will explore in detail the best way to consume goji berries and who is not suitable for them.
Nutritional value and health benefits of goji berries
Goji berries are rich in a variety of nutrients, including polysaccharides, carotenoids, vitamins, minerals, etc. These ingredients play an important role in human health.
Silva et al. (2017) showed that wolfberry is rich in vitamin C, vitamin A and a variety of amino acids, which have antioxidant, immune-boosting, liver function regulation and blood sugar control effects.
Goji barbarum polysaccharide (LBP) is one of the most important active components in Goji barbarum and has a variety of biological activities. Jin et al. (2013) pointed out that wolfberry polysaccharides have a variety of biological activities such as antioxidant, immunomodulatory, antitumor, neuroprotective, radiation protection, antidiabetic, hepatoprotective, anti-osteoporosis and anti-fatigue.
Masci et al. (2018) noted that the purified components in wolfberry have a potential adjuvant therapeutic effect on diabetes and its related diseases.
Benefits of eating goji berries dry
Eating goji berries dry is a traditional way of eating, and many studies have shown that this way can retain most of the nutrients in goji berries. Cheng et al. (2005) showed that a daily intake of 15 grams of dried wolfberry can significantly increase the concentration of lutein in plasma, which in turn has a protective effect on vision health.
Toh et al. (2021) found that adding goji berries to a healthy diet pattern can further improve blood lipid and lipid protein levels and reduce the risk of long-term cardiovascular disease.
Case study
Xiao Wang is a white-collar worker who has been working in the office for a long time, and eye fatigue is a common problem for him. After listening to a friend's advice, he ate 15 grams of goji berries a day, and after a month, he clearly felt that his vision had improved and his eye fatigue had been reduced a lot.
The benefits of soaking goji berries in water
Soaking in water is another common way to eat wolfberry, especially in traditional Chinese medicine. Goji berry soaking water can better release the polysaccharides and other water-soluble components contained in it, and it is easier to be absorbed by the body.
Liu et al. (2019) showed that fermented wolfberry juice had significant antioxidant and anti-inflammatory effects on mice, and could improve gut microbiota.
Niu et al. (2017) pointed out that wolfberry wine has high antioxidant activity and can effectively improve the activity of antioxidant enzymes in the body. These results suggest that the health benefits of wolfberry are still significant after being soaked in water or made into a drink.
Practical results
Lao Li is a retired old man who likes to make a cup of goji berry tea every morning, and after a while, he feels refreshed and his physical condition has improved in all aspects.
It is not suitable for people who eat goji berries
Although goji berries have a variety of health benefits, they are not suitable for everyone. The following five groups of people should be cautious or avoid eating goji berries:
1. People with allergies
Larramendi et al. (2012) noted that goji berries may cause allergic reactions, especially in people with a pre-existing history of food allergies. Some people will experience allergic symptoms such as skin rashes and itching after eating goji berries.
2. Those who are taking anticoagulant drugs
Studies have shown that the use of goji berries with anticoagulant drugs such as warfarin may increase the risk of bleeding. People who are taking these medications should avoid eating goji berries . Mr. Cheung had been taking warfarin for a long time due to heart disease, and his doctor advised him to avoid eating goji berries to prevent increased bleeding risk.
3. Diabetics
Although goji berries have some hypoglycemic effects, some studies have shown that goji berries may interact with diabetes medications, affecting the efficacy of the drugs. Diabetics should consume with caution under the guidance of a doctor.
4. Patients with hepatic insufficiency
Although goji berries help protect liver function, Arroyo-Martinez et al. (2011) noted that goji berries may also cause hepatotoxicity. Ms. Li, who has liver insufficiency, felt discomfort in her liver area after eating wolfberry, and her liver enzyme index was found to be abnormal after examination.
5. Pregnant and lactating women
At present, there are few studies on the safety of goji berries for pregnant and lactating women, so it is recommended that such people consume goji berries under the guidance of a doctor.
Conclusions and Recommendations
As a food with the same origin as medicine and food, the nutritional value and health effect of wolfberry cannot be ignored. Eating dry and drinking in water are the two main ways to eat, each with its own unique health benefits.
Certain groups of people such as people with allergies, people taking anticoagulant drugs, diabetics, people with liver insufficiency, and pregnant and lactating women should be cautious or avoid eating goji berries. Through a scientific and reasonable way of eating, goji berries can become a healthy supplement to our daily diet.
Health advice
1. Choose the right way to eat goji berries according to your own health status.
2. If you have special health conditions, it is recommended to consume goji berries under the guidance of a doctor.
3. Eat goji berries in moderation every day to avoid excessive consumption to avoid adverse reactions.
4. Develop a regular diet and rest routine, combined with the health benefits of goji berries, to improve overall health.
Finally, what experiences and insights would you like to share? Feel free to leave a message in the comment area!