The Role of Black Goji Berries, Red Dates, and Polygonatum in Traditional Concepts of "Nourishment"

In traditional Chinese medicine, "nourishment" is one of the core aspects of health maintenance, especially in the treatment philosophy of "nourishing the deficient." Black goji berries, red dates, and polygonatum are frequently included in prescriptions and are attributed with different "medicinal properties."

Black goji berries are a variety of the nightshade plant Ningxia goji berry, characterized as neutral in nature and sweet in flavor, associated with the liver and kidney meridians. Traditionally, they are believed to have the effects of "nourishing the kidneys and benefiting essence, nourishing the liver and brightening the eyes," and are especially known for "promoting black hair" and "delaying aging." Common uses include soaking in water or making soup.

Red dates belong to the Rhamnaceae family, are warm in nature and sweet in flavor, associated with the spleen and stomach meridians. There is an ancient saying, "Three dates a day, youth will not fade." The "Compendium of Materia Medica" states that they "nourish the middle, benefit qi, nourish blood, and calm the spirit." They are often used to regulate menstruation and replenish qi and blood, especially popular among women with physical deficiencies.

Polygonatum, as a traditional nourishing herb, comes from the lily family, is neutral in nature and sweet in flavor, associated with the spleen, lung, and kidney meridians. Ancient texts often describe it as "long-term consumption lightens the body and prolongs life." Its common methods of use include steaming, boiling in water, or cooking with yam and goji berries, known for "nourishing yin, moistening the lungs, and replenishing qi and essence."

From the perspective of medicinal properties and meridian associations, although these three ingredients are all classified as "nourishing," they have different emphases: black goji berries primarily nourish kidney yin, red dates primarily nourish spleen qi and blood, while polygonatum balances both qi and yin replenishment.

However, traditional Chinese medicine emphasizes "differentiated supplementation," meaning that the method of supplementation should be tailored to individual constitution. Without proper differentiation, supplementation may "do more harm than good."

What Do Modern Studies Say? Analysis of Active Ingredients and Mechanisms

To integrate into modern nutrition and pharmacology, we must re-examine these "nourishing products" from the perspectives of component structure and clinical research.

Black goji berries contain rich anthocyanins (especially cyanidin-3-glucoside), giving them strong antioxidant capabilities. Laboratory studies show they can, to some extent, eliminate free radicals and improve retinal cell damage. However, most research remains at the animal or cellular model stage, and clinical evidence has not clearly indicated direct results of "improving vision" or "anti-aging."

Red dates are rich in vitamin C, saponins, flavonoids, and other active substances, possessing certain immune-regulating and anti-inflammatory effects. Some studies have found that red date extracts have a positive effect on anemia models in animal experiments and have some inhibitory ability on the stress hormone cortisol. However, in real populations, excessive intake of red dates may lead to high sugar intake, causing bloating or fluctuations in blood sugar.

Pharmacological research on polygonatum is relatively focused on its polysaccharides and flavonoid components. Some literature points out its potential benefits for immunity, anti-fatigue, and blood lipid regulation. Some clinical studies show a positive trend in improving insulin sensitivity in pre-diabetic populations. However, there is also controversy over "the hype of components outweighing their efficacy."

In other words, these three ingredients do contain certain functional components, but their effects are mostly "auxiliary" and require long-term, moderate use in conjunction with an overall diet and lifestyle to be effective.

Misconceptions and Misinterpretations Behind the Consumption Boom

Walking into any health store, e-commerce platform, or short video marketing scene, it is not difficult to see labels claiming black goji berries are "more precious than red goji berries," promotional phrases for red dates as "beautifying and qi-replenishing," or exaggerated recommendations for polygonatum as "the best tonic for men."

However, such rhetoric often absolutizes, simplifies, and even mythologizes "nourishment," obscuring key factors such as individual differences, dosage mechanisms, and timing of use.

For example, some people pursue black goji berries for "beautifying and eye care," but overlook that their anthocyanins are not heat-resistant; prolonged soaking in hot water or boiling may lead to component degradation, reducing actual benefits.

Many people consume red dates "as snacks," eating a dozen a day, which can lead to constipation, blood sugar fluctuations, and excessive calorie intake. Especially for those in pre-diabetes or with insulin resistance, caution is advised.

Polygonatum products are often marketed as "male tonics and sources of yang energy," even processed into pastes and slices for sale. However, its essence is that of a yin-nourishing herb, and those with deficiency or excessive dampness may experience bloating and diarrhea.

Many "self-supplementation behaviors" are based on the logic of "eating it can't be bad," but this precisely ignores the core idea of traditional Chinese medicine that "nourishment must be moderate, and harmony should not be forgotten."

Principles of Differentiating Individual Differences and "Nourishing Constitution"

Traditional Chinese medicine emphasizes differences in constitution, while modern nutrition also values "personalized nutrition." Different constitutions may react oppositely to the same nourishing ingredient.

Taking red dates as an example: for those with spleen deficiency, fatigue, and insufficient qi and blood, moderate consumption can help warm and nourish the spleen and stomach; however, for those with damp-heat constitution and excessive internal heat, eating more may worsen internal heat, leading to oral ulcers and frequent acne.

Black goji berries are suitable for individuals with liver and kidney yin deficiency (such as dry eyes, tinnitus, and frequent nighttime urination), but for those with yang deficiency, characterized by cold intolerance and cold hands and feet, consuming them may be unhelpful and harm spleen yang.

Although polygonatum is classified as "warm and moist," it should still be used cautiously by those with heavy internal dampness, phlegm, and thick greasy tongue coating. Long-term excessive consumption of polygonatum may also lead to symptoms of "food stagnation."

Therefore, before supplementation, it is essential to understand one's basic constitution or consult a professional traditional Chinese medicine practitioner for differentiation. Modern methods can refer to constitution assessment questionnaires, self-testing for hot, cold, damp, and dry characteristics, and keeping a food diary to observe changes.

Nourishment is not "suitable for everyone," nor is it "the more, the better."

Real Cases: Adverse Effects of Improper Supplementation

Ms. Wang is a 40-year-old office worker with a generally thin constitution and cold hands and feet. Due to work fatigue, she saw on a short video platform that "black goji berries + polygonatum soup can replenish qi and nourish the kidneys," so she began using them daily to brew water instead of tea.

Initially, her energy levels improved slightly, but after two weeks, she experienced significant bloating, decreased appetite, and night sweats. After a diagnosis by a traditional Chinese medicine practitioner as "spleen yang deficiency and improper supplementation," it was recommended to stop using polygonatum and instead use spleen-nourishing dietary therapy, after which her symptoms gradually improved.

In another case, Mr. Liu is a programmer who often stays up late. Hearing that red dates nourish blood and beautify, he consumed 10 red dates daily as snacks, along with black goji berry water. After three months, he gained 4 kilograms, and there was a noticeable upward trend in blood sugar, with tests showing an increase in glycated hemoglobin.

These examples remind us that improper supplementation can lead to ineffectiveness at best, and at worst, counterproductive effects, even becoming a hidden trigger for chronic metabolic disorders.

The Path of "Nourishment" Needs to Return to Overall Dietary Logic

"Black goji berries, red dates, and polygonatum," as representatives of Chinese-style nourishment, are not ineffective, but should be viewed in a larger context.

First, they should not replace the nutritional components of regular meals. No herbal supplement can substitute for the daily intake of vegetables, fruits, whole grains, and high-quality proteins.

Second, they should be used as "rhythm adjustments" or "personalized supplements," such as short-term use during seasons of physical deficiency, recovery periods, or times of high stress, rather than repeated high-frequency intake throughout the year.

Third, nourishment should be combined with a good lifestyle, such as sufficient sleep, regular exercise, and stable emotions, to achieve synergistic effects.

Finally, if based on "symptom-targeted selection," Chinese-style "nourishment" indeed has its biological basis and clinical significance. However, lacking differentiation and blindly believing in it often results in "nourishing without adjustment, consuming without replenishing."

The wisdom of "nourishment" lies not in how much is added, but in how accurately it is adjusted.