Nutrition

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I will present both the western standard of nutrition, which has changed dramatically for the
better over the years, and the eastern view; which has remained the same for thousands of
years. Please understand that I am not asking you to accept anything within these pages as
dogma, but rather as a gateway to understanding in your own way what works for you. When
you understand how food affects you, then you can help others to understand how it affects
them. My experience with whole foods stretches over 40 years. Food is an important part of
traditional medicine, alongside herbal medicine, acupuncture and bodywork. Knowledge of the
actions of food can supplement a practitioner's ability to guide patients in the right direction.
Hippocrates is known as the father of western medicine and most of us have heard this quote
at one time or another in our lives, "Let food be your medicine and medicine be your food".
This idea is beginning to be looked at more often in the western doctor's office, and has always
been a part of traditional medicine. In ancient China it was believed that the most skilled
doctor should first understand the pathogenesis of the disease, and then treat it with diet, using
medicines only when food fails.
Western Nutrition mainly focuses on calories, vitamins and protein. While this can be very
helpful, it oftentimes gets lost in scientific information. Counting calories, vitamins, fat content,
etc., is a complicated and impractical approach to eating. I believe that we can approach it in a
very practical and simple way. First and foremost, we have to understand that food is what
nourishes us. Food is something that is fresh and natural, not packaged and denatured. Fresh
foods are grown and harvested seasonally. Because of mass production and marketing, and
the availability of foods year round, we sometimes forget that. Pretty packaging doesnt mean
that there is anything nutritious inside. Just because we can buy a watermelon in the winter
doesnt mean its the right time to eat it. Foods have a variety of color and flavor, and choosing
from that variety can insure balance.
Oriental nutrition works in much the same way that Oriental medicine works. Using the five
elements, we can make food choices that will be the most beneficial for the circumstance.
Everything we find in our world can be categorized within yin and yang and belongs to one of
the Five Elements. Each element lends a supportive and controlling relationship with the other
elements. Remember that yin and yang are not static and that the five elements are
considered to be phases of a cycle of change and transformations of influence.
Just as you would consider herbs for their qualities, you can also consider foods for their
flavors, energies, movements and actions. The flavor of a food can often times give us
information about its action. We have learned that there are five basic flavors (sweet, pungent,
salty, sour and bitter). And that each of these flavors benefits a particular organ system and
carries out certain actions. As a general rule, you can follow this standard:

Sweet foods are moistening and nourishing, encouraging energy upward and outward
Pungent foods are warming, dispersing stagnation and promoting flow, encouraging
energy outward
Salty foods are cooling, softening and detoxifying, encouraging energy inward
(contraction) and downward
Sour foods may be cooling and stimulate absorption and contraction
Bitter foods will usually drain moisture and counteract dampness, encouraging energy
to descend

Five Elements

Wood

Fire

Earth

Metal

Water

Yin / Zang
Organ

Liver

Heart

Spleen

Lung

Kidney

Yang / Fu
Organ

Gallbladder

Small
Intestine

Stomach

Large Intestine

Urinary
Bladder

Color

Green

Red

Yellow to
Orange

White

Blue/Black

Tastes

Sour

Bitter

Sweet

Pungent

Salty

Seasons

Spring

Summer

Late Summer

Autumn

Winter

Environment

Wind

Heat

Damp

Dry

Cold

Directions

East

South

Middle /
Center

West

North

Tissues

Tendons/Sinews
Nails

Skin and Body

Hair

Bone / Head
Hair

Sense Organs

Eye
Sight

Tongue
Speech

Mouth
Taste

Nose
Smell

Ear
Hearing

Body Fluid

Tears

Sweat

Saliva

Mucous

Urine

Emotions

Anger

Joy

Mental

Sensitivity

Creativity

Clarity

Intuition

Spontaneity

Sounds

Shouting

Laughing

Singing

Crying

Groaning/
Mourning

Smell

Rancid

Burned

Sweetish

Rank

Putrid

Cycle of Life

Birth

Youth

Adulthood

Old Age

Death

Animals

Fish

Birds

Human

Mammals

Shell-covered

Grains

Wheat

Beans

Rice

Hemp

Millet

Nature

Germinate

Grow

Transform

Harvest

Store

Blood Vessel/
Muscle/ Lips
Pulse/
Complexion

Overthinking/
Sadness/
Worry
Grief/Melancholy

Fear

Our ability to absorb and process nourishment is the key to our health. The Spleen System is
responsible for providing the nourishment which supports all aspects of healthy functioning. It
is an Organ of transformation and nourishment, the center of the body, the earth element.
In the history of Chinese medicine, whole schools have grown up around the idea that in the
treatment of all illness we must first address the Spleen and its paired Organ, the Stomach.
Without this central ability to transform food and experiences into nourishment, life lacks its
central support.
The Physical Realm of the Spleen Transportation & Transformation
The Spleen's ability for transformation and transportation is seen in the digestive process. The
Spleen Channel refers to the whole digestive tract from mouth to anus and all of the enzymes,
hormones and transforming agents that are released along the way. This includes the pancreas,
which secretes necessary enzymes into the small intestine to assist in the assimilation of
nutrients. The Spleen Opens Into the Mouth and Manifests Itself in the Lips
Think about the important role the mouth has in preparing food for digestion, because of this it
sense organ on charts showing the close relationship to the Spleen. So when we read, When
the Spleen is healthy then the sense of taste will be sharp and the lips moist and rosy, we
understand the root of this thinking.
One measure of the Spleen's strength is the vitality of the digestive system. Its transformative
action converts food into Qi and Blood. The strength of these substances are significantly
dependent on the Spleen. The nourishment generated by the Spleen is transported and travels
along the meridians, and through the soft tissues of the body. This invigorates the soft tissues
and gives them tone, supporting the bodys structure and keeping everything in place. We can
see how posture is reflected here and the shape of the body. One might have stooped posture,
a dough boy look around the middle, poor muscle tone with saggy skin or in the worst case
scenario prolapse of organs.
The Spleen is said to house 'Yi' or our thoughts, ideas and intentions. This can be viewed as
the power to concentrate and apply our mind. These thoughts direct our movement and create
our intention. Since the spleen controls the lifting of qi, clear energy is being sent to the head
and brain. It also governs our feelings of concern and the instinct to nurture, both physically
and emotionally. This well being and comfort that is developed within family, friends, and
community, allowing us to enjoy life and feel in harmony.
Nourishing the Spleen Through our Daily Food Intake
If youre coming home from work and shoving a frozen dinner in a microwave, if you eat out
every day, I am suggesting that you are not nourishing yourself. An eating style that nourishes
the Spleen is one that is home-cooked with lots of color and flavor. Heres where we have to
think about what food is, because our culture has shifted a great deal. Everyone is looking for
packaged, quick meals. Eating on the run. We move too fast for our own good. Its not just
about filling up when youre hungry, which is merely eating. We all have to balance what we do
in life and if we eat for our health and to maintain it, then we will take the time to consider
mealtime a time to nourish our bodies and our minds.
The Spleen is said to be nourished by sweet food. This does not mean sweet cakes and candies,
but rather the deep sweet taste that is naturally in foods like whole grains or root vegetables.
Yellow/orange foods such as squash or carrot . If youve ever tried gardening, then you
understand that some vegetables grow quicker than others. Root vegetables take longer to
mature, they are gathering more qi and nutrients from the earth, they take a little longer to
cook and the sweetness is brought out through cooking. Well-cooked food such as thick soups

or stews and are easily digested. If one has a weak stomach they will have more difficulty with
raw and cold food. I have found that this will vary according to where you live and the weather
conditions there. Keep in mind that the world is a melting pot of different cultures. The foods
from different countries are rooted within their culture and are part of their traditional way of
eating. Eating foods that grow locally and not imported from exotic places, foods in season are
what we should be striving for. Chewing aids digestion, and warms chilled or raw food. In
case its not obvious, drinking iced liquids or foods impairs digestion. Sitting upright with a
relaxed posture and not slumped or twisted.
Aromatic flavors stimulate the digestion, cooking with cardamom, pepper, ginger, and fennel
will move qi and reduce stagnation. Foods rich in complex carbohydrates, are used by the body
to release energy steadily into the system. The majority of carbohydrates should come from
complex carbohydrates and naturally occurring sugars, rather than processed or refined sugars.
Foods found in nature will contain vitamins, minerals, and fiber. Refined sugars are often called
"empty calories" because they have little to no nutritional value. Herbs that are known to
increase the tonification of spleen qi, are jujube dates, codonopsis and dioscorea and can
easily be added to soups or rice in recipes.
Reported in the Chinese Journal of Integrative Medicine, a combined Western medicine/TCM
study that was done in China by Wang Jianhua yielded surprising results in the connection
between the spleen in both medicines. In the study, a tiny camera was introduced into the
mucosal lining of the stomach in both normal patients and those with the TCM symptoms of
deficient Spleen Qi. The results of the study showed a marked correlation between the
quantity and quality of mitochondria in the normal patients versus those with deficient Spleen
Qi.

I believe that most of this information is hard wired into us. We know intuitively, we have
just lost our way. Common Sense tells us, but the hustle of every day life sometimes stops us
from remembering these things.

As we bring awareness to our eating, we can begin to feel what our true needs are, what truly
nourishes us. How many times have you eaten too many sweets and felt sick, but repeated the
same mistake again.
There are general guidelines but no absolute rules that govern what a food is classified as.
With some foods it is obvious, with others more difficult. We can only go by what we have
learned to be true through observation and use. Accepting knowledge we gain through books is
our first step and then applying it helps us gain a deeper sense of what we learned.

Plants which take longer to grow (e.g. root vegetables like rhutabaga, carrots, parsnips)
tend to be warmer than fast-growing foods (e.g. zucchini, eggplant, lettuce, cucumber,
tomato)
Foods with a high water content tend to be more cooling (e.g. melons, cucumber,
iceberg lettuce).
Dried foods tend to be more warming than fresh foods
The cooking or preparation method will produce a different effect. So when you bake,
fry, boil, or roast the same item it will react differently in the body.

So in general:
Raw food is cooling - steamed food cooling or neutral - boiled is considered neutral
Stir-fried food is mildly warming - stewed food is warming - baked food is more warming
Deep-fried food is Heating - Bar-B-Q food is more heating - Grilling is more heating Roasted is Most heating
The style or cooking method will also create a different effect. So in general if you cook a soup
all day slowly it will have a more warming effect.

Classifying food as Yin or Yang: Generally: This is Chinese theory:

If it grows in the air and sunshine, it is probably yang; If it grows in the earth or darkness, it is
probably yin; If it is soft, wet and cool, it is more yin if it is hard, dry and spicy, or needs
heating up (such as meat), it is more yang
Yin cooling - Cucumber, apple, barley, tofu, egg whites, Chinese wax gourd, button mushroom,
eggplant, lily flower, loquat, mandarin orange, marjoram, mung bean sprout, oyster, pear,
peppermint, radish, sesame oil, spinach, strawberry, tangerine, wheat, cream, yogurt and
cheese.
Yin cold - Bamboo shoot, banana, bitter gourd, clam, crab, grapefruit, kelp, lettuce,
muskmelon, persimmon, salt, sea grass, seaweed, star fruit/ carambola, sugar cane, water
chestnut, watermelon and lotus root.
Neutral - Corn, abalone, apricot, beef, beetroot, black fungus, black sesame seed, black
soybean, Chinese cabbage, carp, carrot, castor bean, celery, egg yolk, cuttlefish, dry mandarin
orange peel, duck, fig, grape, honey, kidney bean, kohlrabi, licorice, lotus fruit and seed, milk,
olive, oyster, papaya, peanuts, pineapple, plum, rice, pork, potato, pumpkin, radish leaf, red
bean, rice bran, Japanese mushroom, sour plum, sunflower seed, sweet rice, sweet potato,
taro, white fungus, sugar, yellow soybean.

Yang warming - Chicken, apricot seed, brown sugar, caraway, carp, cherry, chestnut, chive,
cinnamon twig, clove, coconut, coffee, coriander, date, dill, eel, fennel, garlic, fresh ginger
(dried is hot), grapefruit peel, green onion, guava, ham, kumquat, leaf mustard, leek, litchi,
longan, maltose, mutton, nutmeg, peach, raspberry, rosemary, shrimp, spearmint, squash, star
anise, sweet basil, vinegar, walnut, wine.
Yang Hot - Pepper, cinnamon bark, cottonseed, ginger (dried), soybean oil, red and green
pepper.
There are five main flavors within the Chinese Medicine paradigm:
1.
2.
3.
4.
5.

The
The
The
The
The

salty flavor -water element - enters the Kidneys.

sour flavor -wood element - enters the Liver.
bitter flavor - the fire element - enters the Heart.
sweet flavor - the earth element - enters the Spleen.
pungent flavor - the metal element - enters the Lung

(Strictly speaking there are eight flavors, the extra ones being bland, astringent and oily. The
bland flavor is diuretic and dries dampness, the astringent flavor tightens, decongests and
slows down, the oily flavor moistens, thickens and warms.) I dont know how these fit in to the
five element theory.
Most people have become more conscious of reading labels and taking more care with their
food choices. Moderation is always a good choice. Small quantities of one flavor can benefit its
related organ, while too much of that flavor can overwhelm and possibly damage it. There is a
difference between what you eat on a daily basis and what you will choose as a healing diet.
Just as you wouldnt administer an herbal formula indefinitely, foods can also cause change.
The salty flavor
The salty flavor moves inward and downward. The salty flavor moistens, softens and detoxifies.
It is said to regulate the moisture balance in the body through its strengthening action on the
kidney. It will stimulate digestive function and improve concentration.
An excess of the salty flavor can congeal the blood ,stressing the Heart.
The sour flavor
The sour flavor has a gathering or astringent effect, like schisandra. It stimulates contraction
and absorption. It It can used for qi deficiency causing sweating, diarrhea and hemorrhage. It
can counteract the negative effects of fatty foods. The sour flavor specifically stimulates
secretions from the gallbladder and pancreas. Lemon juice has the sour flavor, and when it is
digested it becomes alkaline, so is actually determined as an alkaline food. I mention this so
that you can see that food changes internally, this is transmutation.
Sour foods will activate the blood and help to eliminate stagnation but in excess may cause
over-contraction and over-retention of moisture.
The bitter flavor
The bitter flavor travels downward. It will improve appetite, stimulate digestion and draw out
dampness and heat. It has a draining and drying effect. Used to reduce excess conditions and
restricted in cold or deficiency conditions. In excess, the bitter flavor can deplete qi and
moisture.
The sweet flavor
The sweet flavor harmonizes all other flavors. It has a mild effect on stimulating the circulation
of Qi and Blood. It is considered tonifying and is used to treat deficiency. Sweet flavor moistens
When used in excess, there is an excess formation of phlegm and heat, with a cloying effect.
Excess of the sweet flavor should be avoided in damp conditions.

The pungent flavor

The pungent flavor disperses stagnation and promotes the circulation of Qi and blood. It
stimulates digestion and helps break through phlegm. Warm pungents produce longer lasting
warming effects and will benefit cold conditions. Cool pungents can be used when heat is
present. In excess the pungent flavor will over-stimulate and exhaust the qi and blood.
Treating deficiencies and excess with food
Yin deficiency
Rest is the key to recovery and replenishment. Reduce stimulation and encourage calm,
supported by a nourishing diet. Yin strengthening foods are generally cool, calming and
moistening. Sweet, salty and sour flavors and lubricating foods. Reducing the use of drying
bitter or stimulating pungent flavors as well as dry foods like crackers, dry cereals like granola.
Yang deficiency
Reduce cold foods and exposure to cold, increase warm foods. Food can be flavored with
pungent spices as ginger, cinnamon, clove, nutmeg or cardamom or herbs such as basil,
rosemary and thyme which are warming. Exercise and breathing.
Qi deficiency
Qi can be derived from food but also from air, and our environment. Fresh air and exercise and
such foods as squash, lentils or chicken soup are good qi tonics. Oats, chicken and dates are
well known qi tonics. Ginseng, codonopsis, ashwaganda, etc. Supplementation, however, is
only recommended in the short term and the return to abundant energy needs to be supported
by breathing, exercise and of discovering the root of why the qi is depleted.
Blood deficiency
It takes about 120 days for us to fully renew the blood in our body. A diet rich in fresh
vegetables is essential, especially green leafy vegetables, chlorophyll-rich foods, and whole
grains. Most meat, beans, and root vegetables will strengthen the blood.
All food is converted into blood or qi. So it makes sense to give our bodies nourishment through
the freshest and best foods available so that we can in turn have blood that will nourish our
body and mind. Breathing exercises are also helpful.

Excess conditions
Stagnation
Overeating is probably a big factor. Not enough movement and exercise. Too much rich food
and poorly combined food. The pungent flavor gives a little extra movement. Many traditions
use fennel, ginger, anise, peppermint after a meal to aid in digestion/move the qi. Stagnant
conditions need movement. The root of the stagnation could be food, but it may also be
emotional. Exercise, a creative outlet like sewing, painting or gardening may help.
Cold and heat
Cold conditions are improved by warming foods. Hot conditions are improved by cooling foods.
Sometimes its difficult to classify a food or an herb and we will use knowledge that has been
written and time tested. Michael Tierra has a book titled The Way of Chinese Herbs that has
very good classifications and is most helpful.

Dampness and phlegm

Some people are more prone to dampness than others. That tendency can be worsened with
climates, ie living in damp conditions or by a being sedentary. It could be that their job has
them sitting all day or they just dont exercise enough. Dampness is treated by strengthening
the Spleen and recognizing that the Kidneys and the Lung may also need tonifying. These
patients should avoid overeating, stop eating after 7 pm or at least three hours before bedtime.
They may be eating too much raw food, cold or frozen food, cookies and candies or rich foods
with lots of dairy, or consuming too much liquid.
Foods that are particularly dampening: dairy products (sheep and goat products are less
dampening), pork and rich meat, roasted peanuts, concentrated juices especially orange and
tomato, wheat, bread, yeast, beer, bananas, sugar and sweeteners, and saturated fats.
Foods that help resolve dampness: aduki bean, barley (a special type of barley known as
hato mugi or jobs tears), celery, seaweed, shiitake mushroom, daikon radish, rye, parsley,
dandelion, garlic, watermelon and lemon. Many of these have a diuretic effect. Barley and
cabbage are used to reduce damp-heat in the Liver. Dandelion or chicory root coffee is an
excellent transformer of lower burner dampness and is known in natural food stores under
brand names like Pero, Yannoh and Roma. Jasmine tea will help a cold and damp Spleen.
Dampness is deep seated. Your body gets wet and spongy inside and accumulates this
stickiness. Until dampness can be transformed by the Spleen and the body's yang, it will
continue to accumulate easily.
All dietary change should be gradual and actively engage the client with their healing process.
Remember we are born with a constitution. That is our Kidney essence, what we received from
our parents and ancestors. We also have a condition, and that is what we can change. It takes
about 120 days for the blood to renew itself throughout the body, so if you change the way of
eating you can change the condition. If a person continues to eat the same non nutritious non
foods then herbs and acupuncture can only make certain changes.

For furthering your education, these publications are available through Redwing Books or
Amazon.com:
Recipes for Self-Healing and Helping Ourselves. Daverick Leggett. Redwing carries his
Food charts which are a great office tool.
Chinese System of Food Cures Prevention & Remedies Henry C. Lu
The New Whole Foods Encyclopedia: A Comprehensive Resource for Healthy Eating
Rebecca Wood
Food Governs Your Destiny: The Teachings of Namboku Mizuno, Michio & Aveline Kushi
with Alex Jack

Now we can look at the western guidelines that are issued by the USDA. The food pyramid that
was published in 1992 has been modified to MY PYRAMID and changed from a one size fits all
type of generalization to one that is supposed to fit the individual. While the change is moving
towards a more traditional way of eating, there is still a lot of confusion. I believe this stems
from not really knowing what food is. There have been at least two generations that have been
part of the fast food culture. People dont understand the difference between eating real whole
foods for nourishment and eating anything to fill the stomach. While its not looking at the
energetics of food it is a positive move forward.
Here are the USDA published recommendations for everyone:
Choose a Diet with Plenty of Vegetables, Fruits, and Grain Products

This guideline recommends that adults eat at least three servings of vegetables and two
servings of fruits daily. It recommends at least six servings of grain products, such as breads,
cereals, pasta, and rice, with an emphasis on whole grains. Children should also be encouraged
to eat plenty of these foods.
Vegetables, fruits, and grain products are important parts of the varied diet discussed in the
first guideline. They are emphasized in this guideline especially for their complex
carbohydrates, dietary fiber, and other food components linked to good health.
These foods are generally low in fats. By choosing the suggested amounts of them, you are
likely to increase carbohydrates and decrease fats in your diet, as health authorities suggest.
You will also get more dietary fiber.
Complex carbohydrates, such as starches, are in breads, cereals, pasta, rice, dry beans and
peas, and other vegetables, such as potatoes and corn. Dietary fiber -- a part of plant foods is
in whole-grain breads and cereals, dry beans and peas, vegetables, and fruits. It is best to eat
a variety of these fiber-rich foods because they differ in the kinds of fiber they contain.
Eating foods with fiber is important for proper bowel function and can reduce symptoms of
chronic constipation, and hemorrhoids. Populations like ours with diets low in dietary fiber and
complex carbohydrates and high in fat, especially saturated fat, tend to have more heart
disease, obesity, and some cancers. Just how dietary fiber is involved is not yet clear.
Some of the benefit from a higher fiber diet may be from the food that provides the fiber, not
from fiber alone. For this reason, it's best to get fiber from foods rather than from supplements.
In addition, excessive use of fiber supplements is associated with greater risk for intestinal
problems and lower absorption of some minerals,
Advice for today: Eat more vegetables, including dry beans and peas; fruits; and breads,
cereals, pasta, and rice. Increase your fiber intake by eating more of a variety of foods that
contain fiber naturally.
FOR A DIET WITH PLENTY OF VEGETABLES, FRUITS, AND GRAIN PRODUCTS, HAVE
DAILY -Three or more servings of various vegetables. (Count as a serving: 1 cup of raw leafy
greens, 1/2 cup of other kinds)

Have dark-green leafy and deep-yellow vegetables often.

Eat dry beans and peas often. (Count 1/2 cup of cooked dry beans or peas as a serving
of vegetables or as 1 ounce of the meat group.)
Also eat starchy vegetables, such as potatoes and corn.

10

Two or more servings of various fruits. (Count as a serving: 1 medium apple, orange, or
banana; 1/2 cup of small or diced fruit; 3/4 cup of juice)

Have citrus fruits or juices, melons, or berries regularly.

Choose fruits as desserts and fruit juices as beverages.

Six or more servings of grain products (breads, cereals, pasta, and rice)
Eat products from a variety of grains, such as wheat, rice, oats, and corn.

Have several servings of whole-grain breads and cereals daily.

Eat a Variety of Foods

You need more than 40 different nutrients for good health. Essential nutrients include vitamins,
minerals, amino acids from protein, certain fatty acids from fat, and sources of calories
(protein, carbohydrates, and fat).
These nutrients should come from a variety of foods, not from a few highly fortified foods or
supplements. Any food that supplies calories and nutrients can be part of a nutritious diet. The
content of the total diet over a day or more is what counts.

Many foods are good sources of several nutrients. For example, vegetables and fruits are
important for vitamins A and C, folic acid, minerals, and fiber. Breads and cereals supply B
vitamins, iron, and protein; whole-grain types are also good sources of fiber. Milk provides
protein, B vitamins, vitamins A and D, calcium, and phosphorus. Meat, poultry, and fish provide
protein, B vitamins, iron, and zinc.
No single food can supply all nutrients in the amounts you need. For example, milk supplies
calcium but little iron; meat supplies iron but little calcium. To have a nutritious diet, you must
eat a variety of foods.
One way to assure variety -- and with it, an enjoyable and nutritious diet -- is to choose foods
each day from five major food groups.

A DAILY FOOD GUIDE

Eat a variety of foods daily, choosing different foods from each group. Most people should have
at least the lower number of servings suggested from each food group. Some people may need
more because of their body size and activity level. Young children should have a variety of
foods but may need small servings.
Food group

Suggested servings

Vegetables

3-5 servings

Fruits

2-4 servings

Breads, cereals, rice, and pasta

6-11 servings

Milk, yogurt, and cheese

2-3 servings

Meats, poultry, fish, eggs, and nuts

dry beans and peas

whole grain

2-3 servings

11

Vitamins and Minerals

Below are food sources for vitamins and minerals that the body needs to maintain
itself in healthy state.

12

Food Sources for the following Minerals:

Calcium:
Dairy Products, Green Leafy Vegetables, Salmon, Sardines

Magnesium: Most dietary magnesium comes from vegetables, particularly dark green, leafy
vegetables. Soy products, Legumes and seeds, Nuts, whole grains, bananas, dried apricots,
avocado
Phosphorus: Fruits and vegetables contain only small amounts of phosphorus The main food
sources are the protein food groups of meat and milk. A meal plan that provides adequate
amounts of calcium and protein also provides an adequate amount of phosphorus.
Potassium: Fish such as salmon, cod, flounder, and sardines are good sources of potassium.
Vegetables including broccoli, peas, lima beans, tomatoes, potatoes (especially their skins), and
leafy green vegetables such as spinach, lettuce, and parsley contain potassium.Citrus fruits,
apples, bananas, and apricots. Dried apricots contain more potassium than fresh apricots.
Selenium: Fish, shellfish, red meat, grains, eggs, chicken, liver, and garlic are all good sources
of selenium. The amount of selenium in vegetables is dependent on the selenium content of the
soil. Brewer's yeast and wheat germ are also good sources of selenium.

13

FRUIT

TEMP

F L AV O R

ROUTE

TO N I F I E S

R E G U L AT E S

Apple
Apricot

cool
neutral

sour, sweet
sour, sweet

yin
yin, blood

Avocado

cool

sweet

Banana
Blackberry
Blackcurrant
Blueberry
Cherry
Coconut
Cranberry
Date
Fig

cold
warm
cool
cool
warm
neutral
cold
warm
neutral

sweet
sour, sweet
sour, sweet
sour
sweet
sweet
sour, sweet
sweet
sweet

H,L,St
L
LI, Liv, L,
S
LI, L
Liv, K
Liv, K
L, S, St
H. S, St

Grape

neutral

sour, sweet

Grapefruit

cold

sour, sweet

Lemon/Lime

cold

sour

Longan
Lychee
Mango
Melon
Mulberry
Orange
Papaya
Peach
Pear
Persimmon
Pineapple
Plum
Pomegranate
Raspberry
Rhubarb

warm
warm
cold
cold
cold
cool
neutral
warm
cool
cold
neutral
neutral
neutral
neutral
cold

sweet
sour, sweet
sour, sweet
sweet
sweet
sour, sweet
bitter, sweet
sour, sweet
sour, sweet
sweet
sour, sweet
sour, sweet
sour, sweet
sour, sweet
bitter

Srawberry

cool

sour, sweet

Tangerine
Watermelon

cool
cold

sour, sweet
sweet

B, K, LI
Liv, LS, L
LI, L, S
K, Liv, L,
S

yin, blood
yin

qi
qi

H, T

D, H, T
BC, C
D, H

qi, blood
qi, blood

H, T

qi, blood

W
H, P, QC

GB, K, LI,
Liv, S
H, S
Liv
St
K, Liv, L
Liv
L, St
LI, SI, St
L, St
H, LI, L, S
Liv
B
Liv, K
LI
K, Liv, L,
S
L, St
B, H, St

yin

BC, H, QC, T

qi, blood

BC, C
BC, C
H
H

yin
yin, blood

yin
yin
yin

D
BC, C, QC
H, P
H
H
H

yin
yang
BC, H, T

yin
yin

QC
H, W

Route
L Lung
LI Large Intestine
St Stomach
S Spleen
H Heart
SI Small Intestine
B Bladder
K Kidney
Liv Liver
U Uterus
Pe Pericardium
GB Gall Bladder

Daverick Leggett, The Energetics of Food

Action
QC promotes Qi Circulation
BC promotes Blood Circulation
H counteracts Heat
C counteracts Cold
D counteracts Damp
W drains Water
P resolves Phlegm
T removes Toxins

V E G E TA B L E

Te m p e ra tu re

F la v o r

ROUTE

TO N IF IE S

R E G U L AT E S

Alfalfa Sprout

neutral

K,LI

yin, blood

D, T, W

Artichoke

cool

GB, Liv

yin, blood

QC, T, W

Asparagus
Bamboo Shoot
Beetroot
Black Fungus
Broccoli

cold
cold
neutral
neutral
cool

K, L
LI, L, St
H, Liv
LI, St

yin

D, H
D, H, W

Cabbage

neutral

Caper
Carrot
Cauliflower
Celery
Chicory
Chinese
Cabbage
Coriander Leaf
Cucumber

warm
neutral
cool
cool
cool

bitter, salty
bitter, salty,
sweet
bitter, sweet
sweet
sweet
sweet
bitter, pungent
pungent,
sweet
bitter, pungent
sweet

Daikon Radish

cool

Dandelion Leaf

cold

Kale
Kelp

blood

LI, St
BC, C, D
QC

bitter, sweet
bitter

Liv, L, S
LI, S, SI
Liv, St
GB, Liv

neutral

sweet

LI, St

D, H, W

warm
cool

L, S
LI, S, St

B, C
H, T

warm

pungent
sweet
pungent,
sweet
bitter, salty,
sweet
bitter, sweet

cool

salty

D, H, W
W

D, P
GB, Liv, S
L, St
B, K, Liv,
St

blood

H, W

yin, blood

T, W

Kohlrabi

neutral

Leek

warm

Lettuce
Mungbean
Sprout
Mushroom
(button)
Mustard Leaf
Nori
Olive
Onion

cool

bitter,
pungent,
sweet
pungent,
sweet
bitter, sweet

cold

sweet

LI

cool

sweet

LI, L, SI, St

P, QC, T

warm
cold
neutral
warm

L, St

BC, C, P
HP
T
BC, C, D, T

Parsnip

warm

Pepper
Plantain

warm
cold

pungent
salty, sweet
sour, sweet
pungent
pungent,
sweet
pungent
sweet

BC, C, D
Liv

BC, C

LI, St

L, H, W
yin

yin
L, St
L

H, T

Liv, L
St
LI, SI

yin

BC
H, P

Potato
Pumpkin

neutral
neutral

K, S, St
L, S

warm
cold

sweet
sweet
pungent,
sweet
bitter, pungent
salty

Radish

cool

Scallion
Seaweed
Shiitake
mushroom
Spinach
Sring Onion
Squash
String Bean
Sweet Potato
Swiss Chard
Tomato
Turnip

neutral

Water Chestnut
Watercress
White Fungus
Yam

cold
warm
neutral
neutral

H, LI, L
K, St

yin

BC, C, D
H, P, T, W

neutral

sweet

St

qi

cool
warm
warm
neutral
warm
cool
cold

sweet
pungent
sweet
sweet
sweet
sweet
sour, sweet
bitter,
pungent,
sweet
sweet
bitter, pungent
sweet
sweet

LI, St
L, St
S, St
K, S
K, S
LI, L, S, St
Liv, St

blood

Route
L Lung
LI Large Intestine
St Stomach
S Spleen
H Heart
SI Small Intestine
B Bladder
K Kidney
Pe Pericardium
GB Gall Bladder
Liv Liver
U Uterus
Daverick Leggett, The Energetics of Food

yin, qi

L, St

H
D
D, P, QC, T

qi
yin
yin, qi

C, QC
C
H, T

yin

St

BC, C, D, H, T

L, St
LI, L, S, St

yin
blood

K, L, S

yin, qi

H, P
P, QC, T, W
D

Action
QC promotes Qi Circulation
BC promotes Blood Circulation
H counteracts Heat
C counteracts Cold
D counteracts Damp
W drains Water
P resolves Phlegm
T removes Toxins