The Comprehensive TCM Food List

A classic in TCM that helps eliminate dampness and clear mild heat. Adzuki beans have a gentle decongestant effect and are ideal for treating swelling and water retention.

Adzuki beans (Vigna angularis) are characterized by a comparatively high protein content, as well as high levels of folate, iron, and zinc; their oligosaccharide content is lower than that of larger beans, which makes them easier to digest.

Agave syrup has a moisturizing effect and produces juices with a cooling quality. Due to its high fructose content, it can be hard on the body if consumed in excess.

High-fructose syrup containing approximately 70–80 % fructose and only about 10 % glucose; approximately 300 kcal/100 g, low glycemic index (approximately 15–30). A high fructose intake primarily puts a strain on the liver and, if consumed in excess, can raise triglyceride levels.

Maple syrup mildly tonifies the Qi and gently moistens. It supports the middle without placing a heavy burden on it.

Contains approximately 60–65 % sucrose, as well as small amounts of glucose and fructose; provides approximately 260 kcal/100 g, with a glycemic index of approximately 54. Contains significant amounts of manganese and zinc, as well as over 60 polyphenols.

Allulose is a rare type of sugar and a modern sweetener with no traditional TCM associations. It is low in calories and sweetens similarly to sugar.

A rare sugar (monosaccharide) found naturally in small amounts in figs and wheat; virtually calorie-free (approx. 0.2 kcal/g), glycemic index approx. 0, approx. 70 % the sweetness of sucrose. It is absorbed but not metabolized and is excreted by the kidneys; in larger amounts, it may cause gastrointestinal discomfort.

Nourishes the blood and tonifies the qi—a fortifying, gluten-free grain rich in high-quality protein. Restorative and balancing for the spleen and liver.

A pseudocereal with one of the highest protein contents among plant-based starch sources (approx. 14–17 %) and a balanced amino acid profile, including lysine; it is also rich in calcium, magnesium, iron, and vitamin E. Naturally gluten-free; the squalene it contains is considered a phytochemical with antioxidant properties.

A juicy, tart fruit that stimulates the production of juices and aids digestion. It refreshes and helps flush out excess fluid.

A unique source of bromelain, a mixture of proteolytic enzymes that remains active in the gastrointestinal tract. Pineapple also provides vitamin C, manganese, and thiamine (vitamin B1); heating completely inactivates bromelain.

A juicy fruit that produces juices and gently moisturizes the lungs. It refreshes when you're feeling dry and supports healthy digestion.

Rich in pectin (soluble fiber), quercetin, and vitamin C; most of the polyphenols are found just beneath the skin, which is why eating them unpeeled is recommended. The natural fruit sugar sorbitol and malic acid contribute to their characteristic flavor profile.

Apple syrup produces juices and gently moisturizes. It has a mildly supportive effect on the spleen and lungs.

Concentrated apple juice with a fructose-rich sugar profile (fructose approx. 55–65 %, glucose approx. 20–25 %, sucrose approx. 10 %); approx. 250–280 kcal/100 g, glycemic index approx. 45–55. Contains traces of malic acid and polyphenols.

A juicy summer fruit that produces juices and moistens the lungs. Its sweet-and-sour flavor nourishes the yin and quenches thirst.

Particularly rich in carotenoids—beta-carotene and lycopene give the fruit its orange color; the bioavailability of fat-soluble carotenoids increases when consumed with a small amount of fat as part of the same meal. Dried apricots are also a concentrated source of iron, potassium, and dietary fiber.

Clears heat and promotes blood circulation. Cooling — best prepared warm and with warming spices.

Contains chlorogenic acid (a phenolic antioxidant) and dietary fiber; solanine, a derivative of solanine, is present in ripe fruits only in very small, harmless amounts. The calorie content is low, but increases significantly when the fruit is prepared—as is customary—with plenty of oil.

A nutritious bean that tonifies spleen qi and gently supports the kidneys. It aids digestion and provides a grounding, stabilizing energy.

Black-eyed peas (Vigna unguiculata) are rich in folate, iron, and potassium, as well as resistant starch; their lectin content is low compared to kidney beans and can be completely inactivated through normal cooking.

A precious delicacy that nourishes Yin and blood and calms the Shen. It has a restorative and soothing effect on inner restlessness and exhaustion.

A food exceptionally rich in zinc—a handful of oysters can provide several times the daily recommended intake of zinc; they also contain vitamin B12, iron, iodine, and selenium, with a low fat content; Allergen subject to labeling requirements (mollusks); when eaten raw, there is an increased risk of Vibrio infection, especially for pregnant women and immunocompromised individuals.

A gentle, moisturizing oil that nourishes the Yin and keeps the intestines supple. It nourishes the liver and provides internal moisture.

Rich in monounsaturated oleic acid (approx. 65–70 %) as well as vitamin E and vitamin K; With a smoke point of up to 270 °C, refined avocado oil is one of the most heat-resistant vegetable oils and is suitable for sautéing and deep-frying.

A sweet, cooling fruit that moistens the intestines and clears heat. A gentle remedy for dryness and sluggish digestion.

It provides potassium, vitamin B6, magnesium, and resistant starch (especially in unripe fruit), which is considered a prebiotic fiber. As the fruit ripens, resistant starch is converted into readily available sugars, which raises the glycemic index.

Basil stimulates the Qi of the middle burner and has a gently warming and aromatically opening effect. It harmonizes the stomach and dispels mild cold-dampness.

Basil (Ocimum basilicum) contains essential oils such as eugenol, linalool, and methylchavicol, as well as flavonoids (orientin, vicenin) that exhibit antioxidant properties. With about 0.6 mg of vitamin K per gram of fresh leaves, basil is one of the richest sources of vitamin K among culinary herbs—which is important for people taking anticoagulants.

A cooling, slightly bitter beverage that gently stimulates digestion. From a TCM perspective, however, it generates a lot of dampness and should be consumed in moderation.

Contains approximately 4–6 % vol. of ethanol, as well as hop bitter compounds (iso-α-acids), B vitamins (especially folic acid, B2, and B6), and soluble dietary fiber from malted barley.

The pear—cool and juicy—moistens the lungs and promotes the production of fluids. A soothing classic for dry coughs and feelings of heat.

Contains sorbitol, pectin, and small amounts of vitamin C and potassium, with a low calorie content. The soluble dietary fiber supports regular bowel movements; pears are considered particularly easy on the stomach.

Pear syrup produces juices and moisturizes with a mildly cooling effect. It soothes dry heat in the lungs and stomach.

Similar to apple syrup, but even higher in fructose (up to 70 %); approx. 250–270 kcal/100 g, low to moderate glycemic index. Due to its high fructose content, it is unsuitable for people with fructose malabsorption.

A mild, neutral vegetable that strengthens the center and aids digestion. Easy on the stomach, even for those with a sensitive stomach.

It is also a cruciferous vegetable and provides glucosinolates, vitamin C, and folic acid while being low in calories. The insoluble dietary fiber aids digestion; for those with a sensitive digestive system, brief cooking makes it easier to digest.

Gently strengthens the middle jiao and promotes the elimination of dampness. More easily digestible when cooked briefly rather than eaten raw.

It is one of the most nutrient-dense vegetables: rich in vitamin C, vitamin K, folate, and the phytochemical sulforaphane, which belongs to the glucosinolate group. Brief steaming preserves the heat-sensitive nutrients better than prolonged cooking.

The blackberry is cool to neutral in nature and has a sour-sweet flavor; its deep, dark color suggests a blood- and yin-nourishing effect on the liver and kidneys. It promotes the production of body fluids and gently moistens the lungs as the season grows drier.

They provide high amounts of anthocyanins and ellagitannins; the dark pigment cyanidin-3-glucoside dominates the polyphenol profile and is the subject of current research. With about 5 g of dietary fiber per 100 g, as well as significant amounts of vitamin C, vitamin K, and manganese, blackberries are among the most nutrient-dense wild fruits in Europe.

It helps eliminate dampness, directs qi downward, and aids digestion. A hearty, gluten-free grain that relieves pressure on the middle jiao and cleanses the body.

Botanically speaking, it is not a grass but a member of the knotweed family—naturally gluten-free and with a complete amino acid profile (containing all essential amino acids). It contains rutin, a flavonoid with antioxidant properties, as well as significant amounts of magnesium, zinc, and dietary fiber.

Pre-cooked durum wheat invigorates the qi and provides long-lasting satiety. It is a hearty, easily digestible grain that strengthens the center.

Pre-cooked and dried durum wheat — contains gluten — with a moderate glycemic index due to its pre-compacted starch structure; contains dietary fiber, magnesium, iron, and B vitamins in amounts similar to those found in whole-grain durum wheat. The short preparation time is due to the industrial pre-cooking process.

A rich fat that nourishes Yin and blood and moistens dryness. Restorative and soothing when consumed in moderation.

Consists of approximately 80 % milk fat, primarily saturated fatty acids, with small amounts of vitamin A and vitamin D; The protein and calcium content are negligible, while the energy content is very high at approximately 740 kcal/100 g.

A light, refreshing milk that promotes the production of bodily fluids and gently stimulates digestion. Easy to digest and cooling on warm days.

It is produced as a byproduct of butter production and is low in fat (< 1 %), but rich in protein, calcium, and vitamin B2; thanks to the lactic acid bacteria it contains, it is easily digestible and has a slightly reduced lactose content.

Refined, easily digestible fat that nourishes yin and body fluids and moistens the intestines. It strengthens the middle jiao and is particularly easy to digest.

A nearly anhydrous, protein-free fat obtained by melting butter, with a high content of saturated fatty acids (approx. 65 %) and cholesterol; Due to its low water and protein content, it can withstand high temperatures (smoke point approx. 190–250 °C) and is often better tolerated by people with lactose or casein sensitivities.

Mild, nourishing seeds that tonify and gently strengthen the qi. A soothing source of energy for the spleen and kidneys.

They contain primarily monounsaturated fatty acids as well as relatively high levels of zinc, copper, and magnesium; as a nut allergen subject to mandatory labeling, individual tolerance should be taken into account.

Gently strengthens the middle jiao and transforms phlegm. Light, easily digestible vegetables—mushrooms are classified as vegetables here.

Contains ergothioneine (a stable antioxidant) and—when exposed to UV light or commercially irradiated—is one of the few plant sources of vitamin D2. It also provides B vitamins (riboflavin, niacin) and selenium, while having a very low energy content.

Seeds that swell, moisturize the intestines, and stimulate the production of digestive juices. Filling and gently nourishing.

Rich in the omega-3 fatty acid ALA, calcium, dietary fiber, and lignans; due to their high mucopolysaccharide content, they swell significantly when exposed to liquid, resulting in a satisfying, gel-like consistency.

Chili (La Jiao) is one of the hottest spices and powerfully drives Yang outward. It dispels cold, warms the center, and stimulates circulation.

Chili contains capsaicin, which activates TRPV1 receptors and thereby triggers sensations of heat and pain; when applied topically, its pain-relieving effect for neuropathic conditions has been demonstrated in several RCTs. In the digestive tract, capsaicin stimulates the secretion of gastric juices and enzymes and can influence the rate of gastric emptying.

Chinese cabbage is cooling and sweet; it promotes the production of body fluids, clears heat, and helps eliminate dampness. With its high water content, it gently hydrates, is easy to digest, and soothes an overheated stomach.

It also belongs to the Brassicaceae family and contains glucosinolates (particularly gluconasturtiin), folate, vitamin C, and vitamin K, with a very low energy content (approx. 13 kcal/100 g). Its high water content (approx. 94%) and delicate cell structure make Chinese cabbage easy to digest; as a key ingredient in kimchi, fermented Chinese cabbage also provides lactic acid bacteria and a higher content of B vitamins.

A cooling classic that clears liver heat and soothes the eyes. Ideal when your head feels hot and your eyes are tired.

A caffeine-free herbal infusion made from dried chrysanthemum flowers; contains flavonoids such as luteolin and apigenin, as well as chlorogenic acid.

Made from durum wheat, it gently tonifies the Qi and provides a light, easily digestible meal. A simple grain that supports the middle jiao.

Made from durum wheat semolina (wheat groats) and therefore contains gluten; its nutritional content is similar to that of refined wheat flour, consisting primarily of rapidly available starch and a low fiber content. Whole-grain couscous contains more dietary fiber, magnesium, and B vitamins than the white variety.

D-tagatose is a rare type of sugar and a modern sweetener with no traditional TCM equivalent. It has a low glycemic index.

A rare monosaccharide that occurs naturally in small amounts in dairy products; approx. 1.5 kcal/g, glycemic index approx. 3, approx. 92 % the sweetness of sucrose. Only about 20 % is absorbed; the remainder reaches the large intestine and acts as a prebiotic; may cause bloating in larger amounts.

Date syrup tonifies the qi and gently nourishes the blood. It gently warms the middle and strengthens the spleen and stomach.

Concentrated date juice; sugar profile consisting of glucose and fructose (approx. 35–40 % each) and some sucrose. Provides approximately 270 kcal/100 g, with a glycemic index of approximately 47; contains significant amounts of potassium, magnesium, and polyphenols.

Date sugar made from whole dates gently tonifies the Qi and warms the middle. It gently nourishes the blood and supports the spleen and stomach.

Dried and ground dates; contains glucose, fructose, and sucrose, as well as dietary fiber, potassium, magnesium, and polyphenols. Calorie content: approx. 280 kcal/100 g; glycemic index: approx. 45–50; since it is not completely soluble, it is not suitable for all applications.

Fresh spring beans that tonify spleen qi and eliminate dampness. They provide mild satiety and aid digestion.

Fava beans (Vicia faba) contain plant protein, folate, and iron, as well as L-dopa (levodopa); the glycosides vicin and convicin can trigger hemolytic reactions in people with glucose-6-phosphate dehydrogenase deficiency (G6PD deficiency)—they are not suitable for those affected.

Dill warms the middle burner and promotes the flow of qi, harmonizes the stomach, and alleviates belching. It aids digestion and dispels mild cold.

Dill (Anethum graveolens) contains carvone and D-limonene as the main components of its essential oil, which have carminative (anti-flatulent) properties. The seeds also contain calcium oxalates—which is relevant for people prone to calcium oxalate kidney stones if consumed in very large quantities.

Gently tonifies spleen qi and strengthens the center; it is easily digestible and invigorating. A balancing grain that promotes stable, calm energy.

An ancient variety of wheat with a nutrient profile similar to that of wheat, but with a slightly higher protein content and a more favorable ratio of gliadin to glutenin; it contains gluten and is therefore not suitable for people with celiac disease. When ground into whole grain flour, it provides significant amounts of dietary fiber, magnesium, and B vitamins.

Spelt bread has a neutral and sweet nature; as an ancient grain, it strongly supports spleen qi and provides calm, sustained energy. It aids digestion, is easily digestible, and, like wheat, gently soothes the shen.

Spelt (Triticum spelta) has a similar carbohydrate-to-protein ratio as wheat, but with a slightly more favorable amino acid profile (higher lysine and tryptophan content) and more dietary fiber than white wheat flour. It contains gluten and is not suitable for people with celiac disease; some people with wheat intolerance tolerate spelt better, which is attributed to structural differences in the gluten fractions.

A light, neutral oil that moisturizes and gently nourishes the intestines. It has a mild flavor and is easily tolerated.

Classic variety, very high in linoleic acid (omega-6, approx. 75 %); High-oleic safflower oil, on the other hand, with approximately 75 % oleic acid, is more heat-stable (smoke point up to 265 °C)—the two varieties differ significantly in their heat stability and recommended uses.

Concentrated and nourishing, it strengthens heart and kidney yin and the blood. A classic remedy for restlessness and insomnia.

Contains all of the fat in the egg, including fat-soluble vitamins (vitamin D, vitamin A, vitamin E), as well as choline, lutein, zeaxanthin, and cholesterol; the protein content is lower than in the egg white.

Cooling egg white that clears heat and moistens the throat and lungs. Soothing for hoarseness and sore throats.

Nearly pure protein (approx. 11 g/100 g) with minimal fat content; raw egg white contains avidin, which inhibits the absorption of biotin (vitamin B7)—heating inactivates avidin.

Cooling poultry that nourishes Yin, generates body fluids, and expels excess dampness. Beneficial for dryness and internal heat.

It is significantly higher in fat than chicken or turkey—especially under the skin—but still provides high-quality protein, heme iron, and B vitamins; the proportion of monounsaturated fatty acids is comparatively high.

A nourishing, cooler egg that nourishes yin and gently clears heat. Cooler than a chicken egg and particularly moisturizing.

Larger than a chicken egg (about 70 g), with a higher fat and protein content, as well as abundant vitamin B12, choline, and vitamin D; the risk of salmonella and Campylobacter is higher with raw or undercooked duck eggs.

A juicy spring fruit that produces juice and quenches thirst. It gently refreshes and stimulates the appetite.

It has an exceptionally high vitamin C content among local fruits; it also contains anthocyanins, ellagic acid, and folate. The polyphenols are sensitive to heat, which is why eating it fresh and raw provides the best nutritional value.

A down-to-earth legume that tonifies qi and moistens the lungs and intestines. It harmonizes and gently nourishes the body.

Botanically, it is a legume (Fabaceae), but nutritionally it is comparable to nuts: high in protein and niacin, and rich in monounsaturated fatty acids and folate; Peanuts are a distinct allergen subject to mandatory labeling with a high sensitization potential.

A rich, neutral oil that nourishes the center and moistens the intestines. It is well-suited for frying and provides gentle strength.

Contains primarily monounsaturated oleic acid (approx. 45–50 %) and omega-6 linoleic acid (approx. 30 %); Cold-pressed peanut oil may contain peanut proteins and is of concern for people with peanut allergies—refined oil is generally considered to be lower in allergens and has a high smoke point (approx. 230 °C).

Erythritol is a sugar alcohol and a modern sweetener with no traditional TCM association. It is virtually calorie-free and has virtually no effect on blood sugar levels.

A sugar alcohol produced by the fermentation of glucose; approximately 0.2 kcal/g, glycemic index 0, approximately 60–70 % the sweetness of sucrose. Approximately 90 % is excreted unchanged by the kidneys, so it has virtually no laxative effect; even in higher amounts, it does not cause gastrointestinal discomfort in most people.

A warming classic that strengthens the middle, tonifies the qi, and supports kidney yang. When cooked, it’s a soothing winter treat.

Unlike other nuts, they are very low in fat (less than 2 %) and high in starch—they provide complex carbohydrates, vitamin C, potassium, and dietary fiber, and their nutritional profile is more similar to that of grains than to that of tree nuts.

A sweet, nourishing fruit that strengthens the middle jiao and promotes the production of body fluids. It gently moistens the intestines and harmonizes the stomach.

Contains soluble dietary fiber (pectin), calcium, potassium, and iron, as well as polyphenols (chlorogenic acid, anthocyanins in purple varieties). Dried figs are significantly more concentrated in sugar, minerals, and dietary fiber and are therefore more energy-dense than fresh fruit.

Warms the middle, moves qi, and relieves cramps and bloating. Soothing for a cold, distended abdomen.

Contains essential oils (primarily anethole) with proven carminative effects—studies show that fennel extracts have a relaxing effect on the smooth muscles of the gastrointestinal tract. It also provides vitamin C, folic acid, and potassium while being very low in calories.

To be honest, fresh fennel greens are neutral to slightly warm and sweet-spicy; they are therefore not a cooling spice. It moves the qi, aids digestion, and gently warms the middle—the warming quality is strongest in fennel seeds, and milder in the delicate greens than in the bulb.

Fresh fennel leaves contain a similar essential oil profile to that of fennel seeds, though in significantly lower concentrations: the main components are trans-anethole, fenchone, and estragole. Anethole is responsible for the characteristic anise-like odor and is being studied in vitro for its antimicrobial and spasmolytic properties; the amounts consumed in food are toxicologically safe. Fennel greens also provide vitamin C, folic acid, and flavonoids such as quercetin and kaempferol.

Fennel seeds (Xiao Hui Xiang) warm the Middle Burner and Kidney Yang and dispel cold in the lower abdomen. They promote the flow of Qi and relieve cold-induced abdominal pain and bloating.

Fennel seeds (Foeniculum vulgare) contain trans-anethole as the dominant component of their essential oil (approx. 50–80 %), which is believed to have antispasmodic and carminative effects in the gastrointestinal tract. Fennel tea is considered a well-tolerated traditional remedy for flatulence; clinical studies on its efficacy in humans exist, but their number is still limited.

A salty, tangy cheese made from sheep's milk that is nourishing. Aromatic and easy to digest when eaten in moderation.

Traditionally made from sheep’s or goat-sheep’s milk, feta provides calcium and protein, but is extremely high in sodium (approx. 1,200 mg/100 g) due to the brine; it is largely lactose-free as a result of the aging process.

Soothing decoctions that regulate bowel movements and moisturize the intestines. A gentle aid for regular digestion.

Contains an exceptionally high proportion of soluble mucilage fiber (psyllium husk), which forms a voluminous gel when mixed with liquid and regulates bowel movements; always take with sufficient water (at least 200–300 ml per serving).

A mild, warm freshwater fish that tonifies the qi and gently warms the middle burner. It is easily digestible and fortifying for those with weak digestion.

A freshwater fish with a good protein content and moderate amounts of omega-3 fatty acids; it contains vitamin D and vitamin B12, is lower in fat than salmon, but is nutritionally valuable.

A mild, creamy cheese that nourishes the yin and gently moisturizes. Both light and rich.

It contains less protein than quark, but significantly more fat, depending on the variety; it provides calcium and vitamin A, but is not lactose-free because it is not aged.

Fructose has a moisturizing effect with a cooling tendency and affects the liver and spleen. In large quantities, it puts a strain on the metabolism.

A monosaccharide with a low glycemic index (approx. 20), approx. 370 kcal/100 g; approx. 1.2 times sweeter than sucrose. It is metabolized primarily in the liver; a consistently high intake may contribute to elevated triglyceride levels, insulin resistance, and nonalcoholic fatty liver disease.

Nourishing poultry that tonifies qi, generates body fluids, and moistens lung dryness. Restorative and fortifying during the cold season.

A very high-fat poultry meat with a high energy content; it contains complete protein, heme iron, zinc, and B vitamins, with most of the fat consisting of monounsaturated fatty acids.

A warming, rich fat that warms the middle burner and moistens the intestines. It provides robust warmth and nourishes the body when there is internal cold.

Animal fat with a comparatively higher proportion of monounsaturated fatty acids (approx. 55 %) than lard, along with approx. 30 % of saturated fatty acids and cholesterol; aromatic and with a smoke point of around 190 °C, suitable for frying and seasoning.

Warming seafood that strongly supports kidney yang and tonifies qi. Traditionally, it is valued for strengthening vitality and promoting milk production.

Lean seafood containing high-quality protein, iodine, selenium, and zinc, with a very low fat content; allergen subject to labeling requirements (crustaceans and shellfish) — when consumed raw, there is a risk of Anisakis parasites and Vibrio bacteria.

Drains dampness, gently clears heat, and aids digestion. A refreshing grain for the warm season and when feeling bloated.

Contains the highest beta-glucan content of any grain (up to about 7 % in whole-grain barley) and thus provides a particularly high amount of soluble dietary fiber; it also contains significant amounts of B vitamins, selenium, and zinc. Contains gluten.

Barley malt tonifies the qi, warms the middle, and moistens the lungs. It is a classic sweetener in TCM used to strengthen the spleen and stomach.

Produced by malting and boiling down barley; the main sugar is maltose (approx. 65 %), along with glucose and undigested dextrins. High glycemic index (approx. 105), approx. 295 kcal/100 g; contains traces of B vitamins and minerals.

A roasted, decaffeinated summer tea that clears heat and aids digestion. It helps eliminate excess moisture and refreshes on hot days.

A decaffeinated roasted beverage made from roasted barley; contains roasted flavors (Maillard products), small amounts of B vitamins, and resistant starch degradation products.

A mildly sweet tea that nourishes the blood and yin and is traditionally said to „clear the eyes.“ A gentle companion for strengthening the liver and kidneys.

A decaffeinated infusion made from dried goji berries (Lycium barbarum); contains polysaccharides (LBP), zeaxanthin, beta-carotene, and vitamin C.

A juicy, tart fruit that produces juices and has an astringent effect due to its tartness. It quenches thirst and regulates bowel function.

It is particularly rich in punicalagin, an ellagitannin that ranks among the polyphenols with the highest antioxidant potential; punicalagin is found almost exclusively in the pomegranate peel and juice. The fruit also contains anthocyanins, vitamin C, and folate.

Tender garden beans that tonify spleen qi and drain dampness. They aid digestion and are easy on the stomach.

Fresh green beans (Phaseolus vulgaris) are low in calories and provide vitamin C, vitamin K, folate, and dietary fiber; when raw, they contain small amounts of phytohemagglutinin, which is completely broken down during cooking—therefore, raw green beans should not be eaten.

Delicate, sweet peas that tonify the qi and harmonize the middle jiao. They gently drain dampness and are easy to digest for the spleen and stomach.

In addition to plant-based protein, green peas provide significant amounts of vitamin C, vitamin K, and B vitamins, as well as dietary fiber, which helps promote a feeling of fullness.

Spearmint is cool and pungent and has a gentler effect than the more intense peppermint. It clears rising heat in the lungs and head, gently disperses surface stagnation, and moves stagnant liver qi, which has a relaxing effect on internal tension.

Spearmint contains carvone as its main active ingredient instead of menthol—this distinguishes it phytochemically from peppermint and gives it a milder, sweeter aroma. It also contains limonene, dihydrocarvone, and small amounts of flavonoids (luteolin, apigenin). Depending on the variety, the essential oil content ranges from 0.5 to 1.5 % of dry matter.

A refreshing classic that clears away the heat and clears your head. Its slightly bitter note helps flush out excess moisture and refreshes you on warm days.

Rich in catechins—especially epigallocatechin-3-gallate (EGCG)—as well as L-theanine; the caffeine content is approximately 30–50 mg per cup.

Unripe, roasted spelt warms the center and tonifies the qi with its nutty energy. A hearty, nourishing grain for cooler days and weak digestion.

Spelt harvested and dried while still immature, with a distinctively spicy aroma; nutritionally similar to spelt, with a significant fiber and protein content, but containing gluten. The drying process affects the starch structure and reduces the grain’s ability to swell during cooking compared to fully matured grain.

Kale is cooling and sweet-bitter; as a dark-green member of the cabbage family, it nourishes the blood and helps eliminate dampness and clear mild heat. When cooked well, it is nutritious and a fortifying winter vegetable.

Considered one of the most nutrient-dense vegetables: particularly rich in vitamin K (approx. 817 µg/100 g), vitamin C, beta-carotene, and calcium; it also contains glucosinolates (primarily glucobrassicin and sinigrin), from which isothiocyanates and indoles are formed. The high oxalate content can slightly reduce calcium absorption in susceptible individuals; light steaming reduces oxalate but preserves the glucosinolates better than prolonged cooking.

Refreshes, clears heat, and promotes elimination. Good for summer heat and thirst.

It consists of about 95 % water and is therefore very low in calories; it provides potassium and small amounts of vitamin K. Its high water content helps maintain hydration.

Warms the center and vigorously tonifies the Qi—a nourishing, filling grain that provides energy and warmth. Especially soothing as a warm porridge on cold days.

Oats are particularly rich in beta-glucan, a soluble dietary fiber that has been shown to influence cholesterol metabolism and promote a moderate glycemic response; they also contain avenanthramides, polyphenolic compounds with antioxidant properties. Oats are botanically gluten-free but are often contaminated with gluten-containing grains—therefore, only certified uncontaminated products are suitable for people with celiac disease.

Served as a warm porridge, they warm the body’s core and invigorate the qi in a particularly gentle way. A fortifying, easily digestible way to start cool mornings.

The nutrient content is hardly any lower than that of whole oats: beta-glucan, dietary fiber, magnesium, iron, and vitamin B1 are largely preserved after the rolling process. The glycemic index varies depending on the type of flake (tender flakes > coarse flakes). Gluten status is the same as for oats—only certified uncontaminated products are suitable for people with celiac disease.

A fruity, tart tea that stimulates the production of bodily fluids and has a mild astringent effect. Its tartness helps preserve bodily fluids and gently refreshes.

A decaffeinated infusion made from rose hips (Rosa canina) that is high in vitamin C (ascorbic acid), carotenoids, and pectins; the vitamin C content varies depending on the preparation method and water temperature.

Lean, mildly warming meat that gently strengthens spleen qi and nourishes the middle jiao. It is easily digestible and gentle on the stomach, even for those with a delicate digestive system.

Particularly lean poultry meat with a very high protein content (approx. 24 g/100 g) and low fat content; a good source of niacin, vitamin B6, and selenium.

A classic moisturizing oil similar to Huo Ma Ren that keeps the intestines supple. It gently nourishes and supports the middle jiao.

Contains omega-6 linoleic acid and omega-3 ALA in a ratio of approximately 3:1, as well as gamma-linolenic acid (GLA); cold-pressed and sensitive to oxidation, so use only in cold dishes and store in a cool place.

A classic remedy for dry constipation that moistens the intestines and gently nourishes the blood and yin. Gentle and soothing for the middle jiao.

They contain a balanced ratio of omega-6 to omega-3 (approximately 3:1) as well as all essential amino acids; their magnesium, iron, and zinc content is relatively high for a plant seed.

A mature, full-flavored cheese that nourishes qi and blood. Invigorating and satisfying when eaten in moderation.

A concentrated source of calcium (approx. 1,000 mg/100 g) and protein (approx. 28 g/100 g); the long ripening process breaks down lactose almost completely, but the sodium content is high.

A warming nut that strengthens the center and tonifies the qi. A fortifying snack that builds you up from the inside out.

Provides abundant amounts of monounsaturated fatty acids (oleic acid), vitamin E, and folate; is classified as an allergen requiring labeling (tree nuts) and frequently triggers cross-reactions with birch pollen.

White granulated sugar produces fluids and moisturizes; it corresponds to the classic Bai Tang. However, when used in excess, it can easily lead to the accumulation of moisture and phlegm.

Refined sucrose (>99.8% pure), a disaccharide composed of glucose and fructose; approx. 400 kcal/100 g, glycemic index approx. 65. Contains virtually no micronutrients; regular high consumption is associated with dental caries, obesity, and metabolic diseases.

A small, dark berry that nourishes the blood and yin and strengthens the liver and kidneys. A gentle gift for clear eyes and vitality.

One of the berries richest in polyphenols—anthocyanins (cyanidin, delphinidin, malvidin) give it its deep blue color and are even more concentrated in wild blueberries than in cultivated ones. Vitamin C, manganese, and vitamin K round out the nutritional profile.

A tangy, refreshing drink that stimulates the production of digestive juices and aids digestion. When drunk warm, it’s a gentle remedy for the early stages of a cold.

Hot water with lemon juice provides vitamin C (ascorbic acid) and citric acid; vitamin C is sensitive to heat—at temperatures above about 70 °C, its content decreases noticeably.

A down-to-earth, fatty fish that builds up qi and blood and supports the kidneys. Nourishing and invigorating for weakness and exhaustion.

Fatty North Sea fish, particularly rich in omega-3 fatty acids (EPA/DHA), vitamin D, and vitamin B12; even in processed forms (matjes, rollmops), the protein and fatty acid content is preserved, but the salt content increases significantly.

The hibiscus flower (roselle) has a cool, strongly tart flavor and acts on the liver and kidneys. It clears heat and promotes the production of body fluids, making this bright red, tart-and-fruity tea a popular refreshing drink on hot days.

Hibiscus calyxes (roselle, Hibiscus sabdariffa) are rich in anthocyanins, primarily delphinidin-3-sambubioside and cyanidin-3-sambubioside, which are responsible for their intense red color. In addition, the plant contains hibiscus acid (a hydroxycitric acid), protocatechuic acid, and polysaccharides. Several controlled studies have investigated its blood pressure-lowering effect in cases of mild to moderate hypertension, with the effect size being moderate.

The raspberry is slightly warm and sour-sweet; traditionally paired with Fu Pen Zi, it stabilizes the kidneys and supports the Jing. Through the liver, it simultaneously nourishes the blood and has a gentle astringent and tonifying effect.

They are particularly rich in ellagitannins (especially Sanguiin H–6) and anthocyanins, as well as dietary fiber (approx. 6.5 g/100 g), which can have a pronounced prebiotic effect. Vitamin C, folate, and manganese round out the micronutrient profile; their low sugar content combined with a high satiety potential due to dietary fiber makes raspberries a nutrient-dense choice.

A classic in dietary therapy (Yi Yi Ren) that drains dampness, clears heat, and strengthens the spleen. A valuable grain for treating dampness, swelling, and blemished skin.

A gluten-free grain from East Asia with a comparatively high protein content (approx. 15 %) and a significant amount of dietary fiber; it contains coixenolides and other lipid compounds, as well as B vitamins and minerals such as calcium and magnesium. The husk is very hard—in Europe, it is usually available hulled, cooked, or ground.

A potent Yang and Jing tonic that supports kidney Yang and deeply replenishes essence and Qi. Strengthening for exhaustion, chills, and waning vitality.

Very lean, high-protein game meat with high levels of heme iron and zinc; as with all large game species, game meat may contain lead residues from ammunition, which is why regular consumption—especially for vulnerable groups—should be carefully evaluated.

This mildest grain blend gently strengthens the spleen and stomach and harmonizes the middle jiao. Gluten-free and easily digestible, it also soothes an irritated stomach.

A gluten-free pseudocereal with a remarkable content of magnesium, iron, zinc, and silicon, as well as significant amounts of B vitamins; its iron content is above average compared to other grains, but its bioavailability is affected by the phytates and polyphenols it contains. Soaking and rinsing before cooking reduces the phytate content.

Honey tonifies the Qi, moistens the lungs and intestines, and generates body fluids. It harmonizes the middle and has a mildly calming effect on the Shen.

Consists primarily of fructose and glucose (approx. 35–40 % each), along with traces of enzymes, polyphenols, and organic acids; Calorie content approx. 300 kcal/100 g; glycemic index 45–65, depending on the variety. Not suitable for infants under 12 months of age (risk of botulism from Clostridium spores).

A sweet, cooling melon that clears away the heat and produces plenty of juice. It refreshes and quenches thirst in the height of summer.

Rich in vitamin C, folate, and potassium, with a very low energy content and high water content (over 90 %). Beta-carotene is significantly more abundant in orange-fleshed varieties (cantaloupe-type) than in green-fleshed honeydew melons.

The classic tonic in TCM that simultaneously nourishes qi and blood and warms the middle jiao. As a soup, it is particularly restorative during times of weakness and recovery.

Provides high-quality, complete protein containing all essential amino acids, as well as B vitamins (especially niacin and B6) and readily available heme iron; the fat content varies greatly depending on the cut and whether the skin is included.

A traditional nutrient that nourishes yin and blood and gently soothes the mind. Versatile and easy to digest—particularly well-tolerated when cooked.

A complete protein containing all essential amino acids (biological value ~100), it provides choline, vitamin D, vitamin B12, lutein, and zeaxanthin; cholesterol is found exclusively in the egg yolk, and raw eggs pose a risk of salmonella.

A concentrated blood tonic that nourishes the liver blood, supports the eyes, and strengthens the center. Restorative for blood deficiency and weakness.

Exceptionally nutrient-dense: extremely high levels of retinol (vitamin A), vitamin B12, folate, and heme iron, combined with a high protein content; Due to the very high retinol content, consumption should be severely restricted during pregnancy, and organ meats are high in purines.

A refined, warming delicacy that supports and vigorously tonifies kidney yang. Restores vitality in cases of cold and weakness.

A lean crustacean containing high-quality protein, zinc, iodine, selenium, and vitamin B12; a reportable allergen (crustaceans); contains a significant amount of cholesterol, which should be taken into account by those with a predisposition to high cholesterol.

A warming classic that warms the core and dispels the cold. Wonderful for nausea, chills, and the onset of a cold.

A decaffeinated infusion that provides gingerols and shogaols (phenolic compounds found in ginger); it also contains essential oils such as zingiberene and zingiberol.

Inulin consists of prebiotic dietary fiber and is barely sweet. It is a modern sweetener with no traditional TCM counterpart and a cooling nature.

Soluble dietary fiber from the fructan group; extracted from chicory root, among other sources. Calorie content approx. 100–150 kcal/100 g (since it is only partially fermented); glycemic index is practically 0; has a prebiotic effect and may cause bloating and diarrhea in higher doses.

Delicate seafood that nourishes the yin and gently tonifies the kidneys. Mildly restorative and easy to digest, ideal for treating weakness and dryness.

Lean mollusks containing high-quality protein, vitamin B12, phosphorus, selenium, and moderate levels of zinc; allergen subject to labeling requirements (mollusks)—the roe contains nutrient concentrates and can be eaten along with the rest of the product.

A fragrant, harmonizing tea that gently stimulates the qi and soothes the shen. Its floral aroma relaxes and relieves inner tension.

Typically green or white tea flavored with jasmine blossoms; catechin and L-theanine content corresponds to that of the base tea; caffeine content is approximately 25–45 mg per cup.

Fermented, cooling milk that promotes the production of bodily fluids and aids digestion. The lactic acid makes it easy to digest and refreshing.

Bacterial fermentation (by Lactobacillus and Streptococcus strains) partially breaks down lactose, which improves tolerability for people with lactose intolerance; yogurt provides live cultures, high-quality protein, calcium, and vitamin B12.

A lean, very wholesome fish that gently tonifies the qi and supports the kidneys. Easy to digest and ideal for a gentle diet.

A lean white fish with a very low fat content, high-quality protein, and one of the highest iodine levels among edible fish; it contains vitamin B12 and selenium and is well-suited for low-fat diets.

A stimulating, bitter beverage that vigorously moves the qi and awakens the mind. From a TCM perspective, it is warming and drying, so it should be enjoyed in moderation.

Contains approximately 80–120 mg of caffeine per cup (150 ml), as well as chlorogenic acids (polyphenols) and diterpenes such as cafestol; the degree of roasting significantly affects the chlorogenic acid profile.

A gently moisturizing ointment that nourishes the middle jiao and relieves dryness. It nourishes the spleen and lungs with a gentle action.

Vegetable fat derived from cocoa beans with a very high content of saturated fatty acids (approx. 60 %, primarily stearic acid and palmitic acid) and monounsaturated fatty acids (approx. 35 % oleic acid); melting point just below body temperature; used primarily in the food and cosmetics industries.

Cocoa nibs are crunchy, roasted pieces of the cocoa bean with a strong, bitter flavor. Like cocoa, they have a mildly stimulating and gently invigorating effect and are associated with the heart and liver.

Roasted and crushed cacao beans — unprocessed, and therefore particularly rich in flavanols, theobromine, magnesium, and iron, with minimal sugar content. Theobromine is toxic to dogs and cats.

Unsweetened cocoa powder is rich in bitter compounds, has a mildly stimulating effect, and acts as a mild laxative. It is associated with the heart and liver and reveals its intense character without sugar.

A rich source of flavanols (polyphenols), theobromine, magnesium, and iron; the intense bitter taste comes from the high cocoa solids content with no added sugar. Theobromine is toxic to dogs and cats.

A tender, neutral-tasting meat that nourishes qi and blood more gently than beef and strengthens the middle jiao. It is easily digestible and good for sensitive digestive systems.

Lean red meat that is high in protein, rich in zinc and vitamin B12, and a good source of heme iron; it contains fewer saturated fatty acids than mature beef.

A classic blood tonic that nourishes the liver and blood and has long been valued for treating anemia and weak eyesight. Strengthening and restorative.

Considered one of the most nutrient-dense food sources—very high levels of retinol, vitamin B12, riboflavin, iron, copper, and zinc; the retinol content is so high that even small amounts can exceed the recommended maximum intake during pregnancy.

A mild, soothing tea that relaxes the Shen and gently aids digestion. A gentle companion for quiet evenings.

Decaffeinated herbal infusion containing the flavonoid apigenin and essential oils (including α-bisabolol and chamazulene); its distinctive aroma comes from the complex of active ingredients in chamomile flowers.

Lean, cooling meat that tonifies qi, clears mild heat, and generates body fluids. Refreshing and light for internal heat and dryness.

Very lean, low-fat meat that is high in protein and low in cholesterol; a good source of niacin, vitamin B12, and phosphorus.

Cardamom (Sha Ren) warms the middle, moves qi, and transforms dampness. It harmonizes the stomach and alleviates nausea caused by cold-dampness.

Cardamom (Elettaria cardamomum) contains a rich essential oil whose main component is 1,8-cineole (eucalyptol), which aids digestion and has carminative effects. Small-scale studies have also suggested blood pressure-modulating effects—though the evidence is still limited overall.

Carob, derived from the pods of the carob tree, is naturally sweet and mildly nourishing. It has a slightly astringent effect, is traditionally used to treat diarrhea, and is caffeine-free.

Ground carob pods, which are naturally sweet and high in fiber; they are caffeine- and theobromine-free and are therefore often used as an alternative to cocoa.

A sweet root vegetable that nourishes the center and aids digestion. Especially easy to digest when cooked; good for a weak spleen.

Rich in beta-carotene (provitamin A) and soluble dietary fiber; the fat-soluble beta-carotene is absorbed much more effectively when consumed with a small amount of oil. Brief cooking increases the bioavailability of beta-carotene compared to eating it raw.

A classic freshwater fish in TCM that helps eliminate dampness and relieve swelling. It tonifies the Qi and is traditionally considered to promote milk production.

A freshwater fish with a moderate fat content and a lower omega-3 content compared to saltwater fish; it provides complete protein, B vitamins, and phosphorus—its iodine content is low.

The potato has a neutral and sweet nature and is a classic choice for strengthening the middle jiao; it tonifies spleen qi and harmonizes the stomach. When gently cooked, it is very easy to digest and soothes an irritated stomach.

It is primarily a source of starch, as well as potassium (approx. 420 mg/100 g, cooked), vitamin C, and vitamin B6; when cooled after cooking, resistant starch (type RS3) forms, which is fermented in the large intestine as a prebiotic dietary fiber. The glycemic index varies greatly depending on the method of preparation: cooked, cooled potatoes have a significantly lower GI than potatoes eaten fresh and hot or baked potatoes.

A tangy, fermented beverage that stimulates digestion and promotes the production of digestive juices. The cultures support the spleen and intestines.

A fermented milk beverage containing a wide variety of lactic acid bacteria and yeasts that significantly reduce the lactose content; it contains protein, calcium, vitamin B12, and small amounts of vitamin K2.

A filling legume that tonifies spleen qi and aids digestion. Versatile and nutritious, chickpeas provide long-lasting energy.

Chickpeas (Cicer arietinum) contain high-quality plant protein, abundant folate, iron, and zinc, as well as soluble fiber, which slows down digestion and helps moderate blood sugar spikes.

A robust bean that tonifies spleen qi and drains dampness. Filling and nourishing, it gently supports kidney energy.

Kidney beans (Phaseolus vulgaris) are rich in protein and fiber and are a good source of iron, folate, and potassium; when raw or undercooked, they contain high levels of phytohemagglutinin (PHA)—thorough cooking (at least 10 minutes at a rolling boil) inactivates this lectin.

A warming fruit that nourishes qi and blood and invigorates the limbs. A restorative remedy for fatigue and chills.

Rich in anthocyanins (cyanidin-3-glucoside), melatonin, and quercetin; sour cherries have a significantly higher polyphenol content than sweet cherries. Potassium and vitamin C round out their nutritional profile.

Powerfully warms the center, tonifies the qi, and preserves body fluids—traditionally used for night sweats and frequent urination. A nourishing grain for cold days and states of weakness.

It is particularly rich in amylopectin, the highly branched form of starch, which explains its characteristic sticky texture after cooking; its glycemic index is therefore higher than that of long-grain rice. It is gluten-free and low in fiber and micronutrients.

Strongly warming and invigorating; transforms phlegm and supports the body’s defenses. Use in moderation—use sparingly in cases of heat and yin deficiency.

Contains allicin and other organosulfur compounds that have been extensively studied; according to a Cochrane review, there is evidence of moderate effects on normal blood lipid levels. Allicin is produced enzymatically after chopping—letting the garlic rest briefly before heating maximizes its formation.

A deeply nourishing classic that nourishes Jing and Mark and builds up Qi and blood. Ideal during convalescence to strengthen vital energy from the ground up.

It primarily provides gelatin and collagen breakdown products, as well as small amounts of minerals such as calcium and phosphorus; its nutrient density is low compared to other animal-based foods, and clinically proven health benefits have not yet been sufficiently demonstrated.

Kohlrabi has a cool, sweet-and-spicy flavor; as a member of the cabbage family, it moves Qi, transforms phlegm, and aids digestion. Fresh and crisp when eaten raw, and easily digestible when steamed, it has a mild decongestant effect on the middle jiao.

It belongs to the cruciferous family (Brassicaceae) and contains glucosinolates (primarily gluconapoleiferin and glucoiberin), which, when cut, are enzymatically converted into isothiocyanates—compounds that are the subject of intensive research. It provides vitamin C, vitamin K, folate, and potassium while being very low in calories; its high water content (approx. 91%) makes kohlrabi a hydrating, low-calorie vegetable.

Coconut blossom sugar provides mild hydration and gently supports the spleen. It is a mild sweetener with a balanced nature.

Dried nectar from coconut palm flowers; consists mainly of sucrose (approx. 80 %) with small amounts of glucose and fructose, as well as inulin. Glycemic index approx. 35–54, approx. 375 kcal/100 g; contains traces of potassium, zinc, and polyphenols—the nutritional difference from table sugar is negligible from a dietary perspective.

A rich, gently warming oil that nourishes and moisturizes the center. It strengthens the spleen and stomach and provides gentle energy.

It contains about 90% saturated fatty acids, including a high proportion of medium-chain fatty acids (MCTs such as lauric and capric acid); refined coconut oil has a smoke point of around 200 °C and is suitable for frying.

A refreshing, sweet water that boosts vitality and relieves the summer heat. It hydrates and gently cools on hot days.

A natural electrolyte drink with a high potassium content (approx. 250 mg/100 ml), small amounts of sodium, magnesium, and calcium, and approx. 20 kcal/100 ml.

Coriander seeds regulate the Qi of the middle burner and harmonize the stomach. They have a mildly warming effect and aid in the digestion of heavy or fatty foods.

Cilantro seeds (Coriandrum sativum) contain essential oils, primarily linalool (60–70 %), which has carminative properties and can aid in gastric emptying. In addition, they provide flavonoids such as quercetin as well as minerals (manganese, iron), making the seeds a flavorful and versatile dietary supplement.

Fresh cilantro leaves are classified as cool–neutral; they clear mild heat, aid digestion, and gently promote elimination—in contrast to warming cilantro seeds, which mildly warm the middle jiao. This classification is controversial: Western dietetics tends to classify the leaves as cool–neutral, while classical theory (Hu Sui) tends to classify them as warm and surface-dispersing.

Fresh cilantro leaves contain characteristic C6 aldehydes (decanal, dodecenal) and linalool as their dominant essential oil components; these aldehydes are responsible for the soapy, unpleasant note perceived by some people, which is genetically associated with variants in the olfactory receptor gene OR6A2. From a nutritional standpoint, the very high vitamin K content (approx. 310 µg/100 g fresh) is significant and should be taken into account during anticoagulant therapy (phenprocoumon). In addition, cilantro leaves provide significant amounts of vitamin A (as β-carotene) and vitamin C.

Cumin warms the middle burner and promotes the flow of qi, making heavy foods easier to digest. It relieves stagnation in the middle burner and prevents bloating.

Cumin (Cuminum cyminum) contains the essential oil cuminaldehyde, as well as flavonoids and terpenes, which, in laboratory studies, have been shown to aid digestion and stimulate the activity of digestive enzymes. Its high iron content—about 66 mg per 100 g of seeds—makes it a significant plant-based source of iron, especially when combined with foods containing vitamin C.

A sweet, slightly cooling beverage that nourishes yin and generates body fluids. Moisturizes dryness in the lungs and intestines—best enjoyed warm.

Provides high-quality protein (casein and whey), highly bioavailable calcium, as well as vitamin B12, vitamin B2, and iodine; the natural lactose content (~4.7 g/100 ml) may cause digestive discomfort in people with lactose intolerance.

Caraway warms the middle burner and moves stagnant qi, thereby relieving bloating and cramps. It makes heavy foods easier to digest and soothes the stomach.

Caraway (Carum carvi) contains essential oil with the monoterpene ketone carvone (40–60 %) and D-limonene as its main components, which can promote gastric motility and have an antispasmodic effect on the gastrointestinal tract. Caraway extract has been studied in controlled trials for functional dyspepsia and has shown positive effects on bloating and a feeling of fullness.

Gently warms the center and strengthens the spleen and stomach. A nourishing fall vegetable for fatigue and feelings of cold.

It is rich in beta-carotene, potassium, and vitamin C, yet has a relatively low calorie content. The soluble dietary fiber (pectin) helps regulate bowel movements.

Green seeds that aid digestion and moisturize the intestines—traditionally valued for their ability to help fight worms. A crunchy, zinc-rich snack.

Plant seeds that are particularly rich in zinc (important for immune function and hormone metabolism) and have a high magnesium content; they also contain iron, tryptophan, and phytosterols.

A rich, neutral oil that moisturizes and gently nourishes the intestines. It gently cares for the colon and bladder.

It contains primarily omega-6 linoleic acid (approx. 45–60 %), as well as oleic acid and tocopherols (vitamin E); this dark green, cold-pressed Styrian pumpkin seed oil is aromatic and suitable exclusively for cold applications.

Turmeric (Jiang Huang) promotes the circulation of blood and qi and resolves stagnation in the liver and the middle jiao. It gently warms the body and supports the free flow of qi.

Turmeric contains the polyphenol curcumin, which has been shown in numerous laboratory studies and small-scale clinical trials to have antioxidant and anti-inflammatory properties. The bioavailability of curcumin is low on its own—but taking it together with piperine (from black pepper) can significantly increase it.

A nourishing, warming fish that simultaneously builds up qi and blood and gently warms the center. Its high fat content makes it particularly invigorating for those feeling weak or cold.

Fatty sea fish with a particularly high content of long-chain omega-3 fatty acids (EPA and DHA), vitamin D, and vitamin B12; it also provides high-quality, complete protein containing all essential amino acids.

The ultimate warming winter tonic that supports Yang, warms the center, and nourishes Qi and blood. Powerful for treating internal cold and deep exhaustion.

Provides high-quality protein, abundant heme iron, zinc, and vitamin B12; contains a higher proportion of saturated fatty acids as well as significant amounts of conjugated linoleic acid (CLA), the health benefits of which are still being studied.

Warms the body, dispels the cold, and promotes the flow of qi. A warming winter vegetable for when you feel cold.

Contains allicin precursors (alliin) and flavonoids such as kaempferol; provides vitamin K, folic acid, and manganese. The prebiotic fructooligosaccharides (inulin) support a diverse gut microbiota.

A gently moisturizing oil that hydrates the intestines and lungs. It nourishes the Yin and relieves dryness from within.

Exceptionally high content of omega-3 ALA (approx. 55–60 %); due to its high susceptibility to oxidation, use only for cold dishes, store in a cool, dark place, and consume promptly.

Mucilaginous seeds that gently moisturize the intestines and mildly promote bowel movements. A trusted remedy for constipation.

Very high content of the plant-based omega-3 fatty acid ALA, as well as lignans (secoisolariciresinol) and soluble mucilaginous dietary fiber; when ground, they are significantly more bioavailable than when whole.

Large, buttery beans that tonify the spleen qi and gently strengthen the center. When cooked until tender, they are filling and provide a calm, steady energy.

Lima beans (Phaseolus lunatus) are rich in protein and fiber and are a source of folate, potassium, and iron; certain varieties—particularly light-colored wild types—may contain cyanogenic glycosides, which are broken down by thorough cooking.

A grounding source of protein that strengthens spleen qi and gently nourishes the blood. Filling and restorative, lentils provide sustained energy for the whole day.

They are particularly rich in folate and iron among legumes and can be cooked without soaking; their soluble fiber and resistant starch contribute to a low glycemic index.

A sweet, warming fruit that nourishes qi and blood and strengthens the middle jiao. An invigorating remedy for fatigue and chills.

Rich in vitamin C (up to 70 mg per 100 g fresh weight) and potassium; it also contains Oligonol, a low-molecular-weight polyphenol derived from condensed proanthocyanidins, as well as small amounts of copper and folate. Its high water content (approx. 82 %) makes the lychee a light, hydrating fruit.

A legume that is particularly high in protein, which tonifies spleen qi and strengthens the middle jiao. As a de-bittered sweet lupine, it is easily digestible and versatile.

Sweet lupins (Lupinus albus, L. angustifolius) are among the most protein-rich native legumes and also provide dietary fiber, arginine, and potassium; Lupins are a distinct allergen subject to mandatory labeling with a potential cross-reaction to peanuts and may only be used in their de-bittered form (without quinolizidine alkaloids).

A buttery, mild nut that moisturizes and gently nourishes the lungs and intestines. A delicate treat for those suffering from internal dryness.

Very high in fat, with a high content of monounsaturated oleic acid (up to 60 %); contains manganese and thiamin (vitamin B1); it is also the most energy-dense of the classic tree nuts — a declared allergen.

Tones the qi and gently drains excess dampness. A nourishing, balancing grain that strengthens the middle and has a diuretic effect.

Provides readily available starch, dietary fiber, and carotenoids (lutein, zeaxanthin), and is naturally gluten-free. The essential amino acid tryptophan and niacin (vitamin B3) are poorly bioavailable in unlimed corn; traditional nixtamalization (liming) significantly improves niacin release.

A mild, neutral oil that is gentle on the stomach and moisturizes the intestines. It is easy to digest and suitable for everyday use.

Rich in omega-6 linoleic acid (approx. 55–60 %) and contains phytosterols and vitamin E; with a smoke point of around 200–230 °C (refined), it is suitable for frying and baking.

A nutritious, fatty fish that tonifies qi and blood and strengthens the middle jiao. Restorative and filling for cases of weakness and blood deficiency.

A fatty saltwater fish with one of the highest levels of omega-3 fatty acids (EPA/DHA) among edible fish, as well as abundant vitamin D and vitamin B12; smoked mackerel is also a convenient, reliable source of these nutrients.

An aromatic citrus fruit that produces juices and gently moves the qi. It refreshes and helps transform thick phlegm.

Contains vitamin C, beta-carotene, and the specific polymethoxyflavonoids tangeretin and nobiletin, which are rarely found in citrus fruits. Their relatively mild acidity makes mandarins easy to digest.

Sweet edible almonds, which moisturize the lungs and intestines and produce mild bodily fluids. A gentle, nourishing remedy for dryness.

An excellent source of vitamin E (tocopherol), calcium, and monounsaturated fatty acids; their high fiber content and magnesium-rich kernels make them a nutrient-dense snack — allergen subject to labeling requirements (tree nuts).

A sweet, juicy fruit that produces juices and quenches thirst. It gently soothes the stomach and stimulates the appetite.

Exceptionally rich in beta-carotene and vitamin C; it also contains mangiferin, a characteristic xanthone, as well as folate and vitamin B6. The carotenoids are better absorbed from the gastrointestinal tract when consumed with a small amount of fat.

A rich spread that moistens the intestines but can put a strain on the spleen. From a TCM perspective, it is difficult to digest and has low transformability.

Spreadable fat produced industrially from vegetable oils (e.g., canola, sunflower, or palm oil); modern varieties are primarily produced through interesterification rather than partial hydrogenation and therefore largely no longer contain trans fatty acids—the fatty acid profile varies depending on the source oils used.

Molasses is rich in minerals and gently tonifies Qi and blood. It provides gentle warmth and supports the spleen and kidneys.

A byproduct of sugar refining; contains approximately 50–55 % sucrose, glucose, and fructose, as well as significant amounts of iron, potassium, calcium, magnesium, and B vitamins. Provides approximately 290 kcal per 100 g, with a glycemic index of approximately 55; the option richest in minerals among all sweeteners.

Warming seafood that nourishes the blood and supports kidney yang and jing. Deeply restorative for vitality in cases of weakness and exhaustion.

Bivalve mollusks containing lean protein, vitamin B12, iron, zinc, iodine, and selenium; allergen subject to labeling requirements (mollusks) — should always be thoroughly cooked before consumption, as they are filter feeders and can accumulate bacteria or biotoxins when raw.

A fermented soy paste that gently warms the middle and stimulates digestion. As a warming broth, miso brings balance and provides grounding energy.

Miso—a fermented paste made from soybeans (often with grains)—contains probiotic microorganisms, vitamin K2, and B vitamins; it has a high sodium content, so using it sparingly is advisable from a nutritional standpoint.

Fine seeds that have a mild soothing effect and gently moisturize the intestines. A traditional treat in baked goods.

A good source of calcium, zinc, and monounsaturated fatty acids; poppy seeds may contain traces of morphine and codeine, which have no effect when consumed in normal amounts but can cause a positive result on drug tests for opiates.

Monk fruit moistens the lungs, relieves coughs and sore throats, and moistens the intestines. It is a classic, calorie-free sweetener with a cooling effect.

Dried fruit of Siraitia grosvenorii; its sweetness comes from mogrosides (primarily mogroside V), which are approximately 100–250 times sweeter than sucrose. Calorie-free, glycemic index 0; heat-stable, approved in the EU as a food additive (E 961, mogroside class).

A mild, soft cheese that nourishes the yin and gently moisturizes. Easy to digest and delicate in flavor.

Cream cheese with a mild flavor, a good source of calcium, and a moderate protein content; it still contains some lactose and is relatively low in sodium compared to hard cheese.

A classic cooling remedy in TCM that clears heat and summer heat and has a detoxifying effect. Mung beans refresh on hot days and help eliminate excess moisture.

Mung beans (Vigna radiata) contain easily digestible proteins, folate, and iron; when sprouted (as mung bean sprouts), their vitamin C and riboflavin content increases significantly, while their phytic acid content decreases.

Nutmeg (Rou Dou Kou) warms and strengthens the middle jiao and regulates bowel movements. It helps with cold-induced digestive weakness accompanied by loose stools.

Nutmeg (Myristica fragrans) contains the essential oils myristicin and elemicin; when used in small amounts as a spice, it is safe, but psychoactive and toxic effects have been reported at very high doses (> 5 g). When used as a culinary spice in typical amounts, it also provides magnesium, manganese, and copper.

Clove (Ding Xiang) powerfully warms the stomach and spleen and supports kidney yang. It dispels cold from the middle burner and alleviates cold-induced belching and hiccups.

Cloves (Syzygium aromaticum) are among the spices richest in antioxidants; their main active ingredient, eugenol, acts as a potent free-radical scavenger and has been shown in laboratory studies to have local anesthetic properties. Eugenol is also a known cyclooxygenase (COX) inhibitor—its anti-inflammatory effect has been well-documented in dental applications.

Durum wheat pasta is cool, neutral, and sweet; it is filling, supports spleen qi, and provides quick energy. Like wheat, it gently calms the shen, but as a refined grain, it tends to promote the formation of dampness and phlegm.

Durum wheat pasta primarily provides complex carbohydrates from starch, as well as approximately 12–13 % protein, with a low fat content; When cooked al dente, the glycemic index is significantly lower than when cooked soft or mushy, as the starch structure is hydrolyzed more slowly. The fiber content in white pasta is low (about 2 g/100 g) because the germ has been removed; whole-grain pasta provides three times as much.

A potent marine animal that nourishes the blood and tonifies the qi. Restorative and strengthening for blood deficiency and exhaustion.

A lean, protein-rich mollusk containing vitamin B12, selenium, iodine, and iron; a declared allergen (mollusks) — requires a long cooking time or pressure cooking to overcome its tough texture; accumulates significantly fewer contaminants than large fish.

A mild, neutral oil that moisturizes and gently nourishes the intestines. It harmonizes the liver and spleen and promotes the production of smooth bodily fluids.

Rich in monounsaturated fatty acids (oleic acid, approx. 70–80 %), it contains polyphenols and vitamin E; with a smoke point of 160–190 °C, extra virgin olive oil is primarily suitable for cold dishes, dressings, and gentle sautéing.

A well-balanced tea that combines elements of green and black tea, which aids digestion and helps eliminate excess fluid. Traditionally enjoyed after hearty, high-fat meals.

Partially oxidized tea with a polyphenol profile between that of green and black tea (catechins + theaflavins); caffeine content approximately 30–50 mg per cup.

A juicy citrus fruit that produces juice and quenches thirst. It refreshes in hot weather and gently invigorates the qi.

An excellent source of vitamin C and folate; it also contains flavonoids such as hesperidin and naringenin, as well as organic acids (citrates). The white inner peel (albedo) provides additional pectin and bioflavonoids.

Oregano warms the body, dries out dampness, and transforms phlegm. It stimulates digestion and helps address cold-dampness in the middle jiao.

Thanks to its high concentrations of thymol and carvacrol, oregano (Origanum vulgare) is one of the culinary herbs richest in antioxidants; its ORAC value exceeds that of many fruits and vegetables. Laboratory studies have documented the antimicrobial properties of its essential oil, but clinical data in humans are still limited.

Gently warming, it promotes the flow of qi and stimulates the appetite. The ripe red fruit is sweeter and milder than the green one.

Exceptionally high vitamin C content (ripe red bell peppers contain more than twice as much as citrus fruits), as well as abundant beta-carotene and capsaicinoids in very low, mild concentrations. Also provides vitamin B6 and folic acid.

A large, nourishing nut that strengthens the kidneys and supports vital energy. Even just a few kernels have a fortifying effect.

Exceptionally high selenium content—just 1–2 nuts per day can meet an adult’s recommended daily intake; prolonged excessive consumption should be avoided, as selenium is toxic in high doses—allergen subject to labeling requirements (tree nuts).

A long-aged, spicy cheese that nourishes qi and blood. Intense in flavor and rich in body—even a small amount adds a strong kick.

It is one of the foods richest in calcium (approx. 1,150 mg/100 g) and provides a great deal of protein (approx. 35 g/100 g) due to its long aging period; Due to its maturation period of at least 12 months, it is virtually lactose-free but very high in sodium.

A warming relative of the walnut that gently supports Yang and moistens the intestines. A nourishing companion for cool days.

Particularly rich in monounsaturated fatty acids, vitamin E, and zinc; their high polyphenol content (especially ellagic acid) sets them apart from other nuts — a declared allergen.

Parsley has a mildly warming effect, promotes the flow of qi, and helps eliminate dampness through the bladder. It supports the kidneys and spleen and stimulates digestion.

Parsley (Petroselinum crispum) is exceptionally rich in vitamin C (approx. 130 mg/100 g fresh), vitamin K, and β-carotene, as well as the flavonoid apigenin, which has been shown to have antioxidant properties in laboratory studies. Its high vitamin K content should be taken into account when taken concurrently with vitamin K antagonists (e.g., phenprocoumon).

Peppermint (Bo He) is cooling and pungent; it clears heat and opens the surface. It relaxes the liver qi and cools an overheated digestive system and head.

Peppermint (Mentha × piperita) contains menthol as the main component of its essential oil, which activates TRPM8 cooling receptors and relaxes smooth muscle. There is relatively solid evidence from several meta-analyses supporting the use of peppermint oil for functional digestive disorders (irritable bowel syndrome).

A gently warming fruit that produces juices and nourishes the blood. Moistens the lungs and intestines when they are dry.

It provides beta-carotene, chlorogenic acid, and catechins, as well as potassium and vitamin C. The carotenoid content is significantly higher in yellow- and orange-fleshed varieties than in white-fleshed ones.

A juicy, sweet fruit that produces juices and nourishes the yin. Gently moistens the intestines and refreshes in cases of dryness.

Contains sorbitol, chlorogenic acid (a polyphenol), as well as potassium and vitamin K. Dried plums (prunes) are a concentrated source of these nutrients; the sorbitol content helps soften the stool and facilitate bowel movements.