The Best Yin Foods

By Emma Suttie, D.Ac, AP

One of the things that I love about Chinese medicine (and there are so MANY things I love about it) is how practical it is. Staying healthy is really about lifestyle, and a big part is that the foods we eat are the best medicine. Got a fever? Eat some cucumber or watermelon. Have the chills and can't get warm? Try eating some lamb, or a handful of cherries. The ancient Chinese had a vast knowledge of foods and their healing properties which is why nutritional therapy is one of the building blocks of Chinese medicine and still used by practitioners today. Food really is the best medicine.

Each food in TCM is seen to have a thermal property - warming, cooling or neutral. Conversely, the body can also be hot, cold or balanced, or neutral and certain illnesses introduce heat or cold into the body, so in Chinese medicine we eat cooling foods for excess heat, or warming foods for excess cold. Today, we will look at foods that nourish the yin / cold / water aspect of the body and are particularly beneficial if you have an excess of yang, fire or heat. But how do you know if you have excess heat? Below is a list of symptoms that point to an excess of heat or yang.  If you have many of these, you might want to introduce some Yin foods into your diet to help clear the Yang and build Yin.

Signs of Heat in the Body

Signs of Excess Yang

  • Fever
  • Aversion to heat
  • Desires cold
  • Redness - swellings, inflammation, rashes, sores
  • Bloodshot eyes
  • High blood pressure
  • Extreme or uncontrollable anger or frustration
  • Constipation
  • Dark, yellow urine
  • Desire for cold drinks
  • Extreme thirst
  • Blood in stools or urine
  • Stools with a strong odour
  • Red tongue with deep cracks
  • Dry skin and hair
  • Chapped lips
  • Nose bleeds
  • Canker sores
  • Bad taste in the mouth

Other Factors that Contribute to
Foods Thermal Nature

raw

There are several widely accepted factors that also affect the thermal nature of the foods we eat.

  • Growing Time - Plants that take longer to grow (potatoes, carrots, cabbage, squash) are generally considered to be more warming, and those that grow quickly (lettuce, radish, cucumber, summer squash) are considered more cooling.
  • Raw - Raw foods are more cooling that cooked foods.
  • Refrigeration - Food that is chilled and eaten cold is more cooling.
  • Fertilizer - Foods that are chemically fertilized because it is forced to grow quickly is considered more cooling. This includes more commercially grown fruits and vegetables.
  • Colour - foods that are blue, green or purple in colour are considered cooler than foods that are red, orange and yellow. This even applies to the same foods, for example, a green apple is considered cooler than a red one.
  • Cooking Methods - Foods that are cooked for longer periods of time, at higher temperatures are considered more warming. But cooking food on low heat for a longer period is more warming than cooking it at a high temperature for a shirt time.
  • Chewing - Chewing food thoroughly helps the Spleen to digest it (because we love our Spleens, right?) and creates warmth. Even cooling foods can be warmed by chewing them thoroughly. Chewing also helps to break down the food more thoroughly before reaching the Stomach and the action of chewing releases saliva that helps break the food down further which helps assimilation and absorption and we want as much of that as possible!

The Best Yin Foods

Green Tea

Green Tea Yin Food

Kelp and All Seaweeds

seaweed yin food

Tofu

tofu yin food

Goat Milk / Yoghurt / Cheese

goat

Sardine

Sardines Yin Food

Alfalfa Sprouts

Sprouts Yin Food

Bok Choy

Bok Choy Yin Food

Cilantro

cilantro yin food

Banana

banana yin food

Watermelon

watermelon yin food

Blackberries

black berries yin food

All Citrus Fruits

citrus fruits yin food

There are many yin foods, and these are only a few. Introducing yin foods into your diet is not only a good idea when you are suffering from an excess of yang like a fever, they are also good to eat in hotter months like the peak of summer to keep us hydrated and cool. So, next time you feel overheated or come down with a case of excess yang, reach for one of these yin foods (or many) and you will be amazed at how quickly you feel relief. :)

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Food as Medicine

Dietary therapy provides a powerful tool for correcting disharmonies and is used in conjunction with acupuncture, herbal therapy and Qi Gong to restore balance to the Essential Substances, Organ Systems and channels.

Article from http://www.shen-nong.com/eng/lifestyles/food_property_food_tcm.html

What are the energies, flavors and other properties of food?

In Western diet, foods are evaluated for proteins, calories, carbohydrates, vitamins, and other nutritional contents. However in Chinese diet (and that includes herbs), one looks for not only vitamins and minerals but also the energetic properties of food like energy, flavor and movement. Other less importance aspects include meridian tropism and common and organic actions. These refer to specific internalorgans or the meridians on which the foods can act. For example, celery acts on the stomach and lungs, carrot on the lungs and spleen.
According to traditional Chinese medicine (TCM), foods are just as herbs that can be selected and prepared appropriately to tonify, cleanse and regulate the body.

1. The five energies of foods
Chinese tea is considered to have "cool" energy even though it is a hot drink.

The energies of foods refer to their capacity to generate sensations - either hot or cold - in the human body. The five kinds of energy are cold, hot, warm, cool and neutral, and this refers not to the state of the food but its effect on our bodies. For example, tea has a cool energy, it means that when we drink hot tea, it generates cool energy and it is therefore considered a cool beverage. Shortly after you have drunk hot tea, the heat begins to fade quickly and it begins to generate cool energy internally, allowing your body to cool off.

Here are some food samples with different energies.
Energy generated Food samples
Yin Cold Bamboo shoot, chrysanthemum, bitter gourd, lotus root, water chestnut, root of kudzu vine, wild rice stem, angled luffa, sugar cane, tomato, watermelon, banana, pomelo, grapefruit, persimmon, mulberry, star fruit, preserved jellyfish, seaweed, kelp, cuttlefish, crabs, sea clams, snails, pig's bone marrow, sprouts, water spinach, watercress, lettuces, arrowhead, salt and soya sauce.
Yin Cool Millet, barley, wheat, buckwheat, coix seed, eggplant, cucumber, wax gourd, loofah, Chinese radish, lettuce root, celery, peppermint, broccoli, cauliflower, leaf mustard, spinach, Peking cabbage, Chinese cabbage, amaranth, Indian lettuce, lily bulb, pea, mung bean, pears, muskmelon, apple, pineapple, coconut, strawberry, orange, tangerine, loquat fruit, mango, papaya, water caltrop, tea leaf, bean curb, mushrooms, lily flower, duck egg, egg white, pig skin, rabbit meat, conch, frogs, sesame oil, cream, yogurt and cheese.
Balanced yin and yang Neutral Round-grained rice, corn, taro, sweet potato, potato, turnips, carrot, cabbage, radish leaf, beetroot, fuzzy melon, soybeans, adzuki beans, peanut, cashew nut, pistachio nut, lotus seed, black sesame, sunflower seed, plums, fig, grapes, lemon, olives, white fungus, black fungus, shiitake mushroom, sea shrimps, loach, pork, duck, goose, oyster, beef, quail, sea eels, egg yolk, quail egg, royal jelly honey, milk, soybean milk, rock sugar and sugar.
Yang Warm Coriander, Chinese chives, onion, leeks, green onion, asparagus, sweet peppers, sword bean, spearmint, Garland chrysanthemum, pomegranate, apricot, peach, cherry, litchi, longan fruit, raspberry, chestnut, pumpkin, glutinous rice, dates, walnut, pine nut, mussels, fresh water eels, sea cucumber, carps, abalone, hairtail, lobster, fresh water shrimps, chicken, mutton, sparrow, venison, pig's liver, ham, goat milk, goose egg, sparrow egg, maltose, brown sugar, cumin, clove, fennel, garlic, ginger (fresh), dill seed, nutmeg, rosemary, star anise, Sichuan peppercorn, sweet basil, sword bean, tobacco, coffee, vinegar, wine, vegetable oil, rose bud, osmanthus flowers and jasmine.
Yang Hot Black pepper, cinnamon, ginger(dried), chili pepper, and mustard seed.
Ginger is pungent in flavor, warm in energy and tends to move upward and outward.

It is important to know about the energies of food because different energies act upon the human body in different ways and affect our state of health. If a person suffers from cold rheumatism and the pain is particularly severe on cold winter day, eating foods with a warm or hot energy shall relieve the pain considerably. Or if a person suffers from skin eruptions that worsen when exposed to heat, it is beneficial to eat foods with a cold or cool energy to relieve the symptoms.

To seek a balance in diet, we can define food as predominantly yin or yang. If you eat predominantly yin foods, your body will be capable of producing more yin energy - darker, slower-moving and colder. In contrast, eating predominantly yang foods will produce more yang energy - faster, hotter and much more energetic. It's helpful to remember certain rules to determine the type of energy a food produces:
If it grows in the air and sunshine, it is probably yang;
If it grows in the earth and darkness, it is probably yin;
If it is soft, wet and cool, it is more yin;
if it is hard, dry and spicy, it is more yang.
2. The five flavors of foods
Bean curd is sweet in flavor, cool in energy and tends to move downward and inward.

The Chinese think flavor is very important because it helps to send nutrition via the meridians to the correspondingorgans. If we eat a balanced meal with many tastes, we feel satisfied and don't binge. The five flavors of food include pungent (acrid), sweet, sour, bitter, and salty.
Different flavors have their respective important effects upon the internal organs:
Flavors Organs affected Effects Food samples
Pungent Lung
Large intestine		 Promote distributions and circulations, and stimulate appetite. Fresh ginger, onion, leeks, green onion, Sichuan peppercorn, garlic, celery, coriander, Chinese chives, fennel, spearmint, Chinese radish, radish leaf, chili pepper, sweet peppers, turnips, taro, leaf mustard, Shanghai cabbage, cinnamon, tangerine peel, kumquat, mustard seed and wine.
Sweet Stomach 
Spleen		 Slow down acute reactions and neutralize the toxic effects of other foods, and also lubricate and nourish the body. Honey, dates, shiitake mushroom, taro, sweet potato, potato, pumpkin, carrot, glutinous rice, peas, soybean, rice, wheat, corn, sugar cane, peanut, milk, apple, pears, cherry, chestnut, grapes, lotus seed, longan aril, carps and abalone.
Sour Liver
Gall bladder		 The astringent character helps to arrest abnormal discharge of fluids and other substances from the body, such as diarrhea, emission and heavy sweating. Lemon, tomatoes, pineapple, apple, strawberry, papaya, pears, loquat fruit, oranges, tangerines, peaches, hawthorn fruit, olives, pomegranate, plums, pomelo, mango, grapes, vinegar and royal jelly.
Bitter Heart
Small intestine		 Clear heat, dry dampness, stimulate appetite, and promote lowering effects like urination and bowel movements. Bitter gourd, Indian lettuce, wine, vinegar, lotus leaf, tea leaf, turnips, apricot seed, lily bulb, gingko, plum kernel, peach kernel, seaweed, pig's liver, bergamot, arrowhead, asparagus, wild cucumber and coffee.
Salty Kidney
Bladder		 Dissipate accumulations, soften hardness, nourish blood, and lubricate intestines to induce bowel movements. Amaranths, millet, barley, laver, preserved jellyfish, seaweed, kelp, sea clams, sea shrimps, oyster, crabs, sea cucumber, field snail, pork, pig's bone marrow, pig's blood, pig's organs, razor clam, dried mussel, ham, pigeon's egg, abalone, duck meat and cuttlefish.
Coix seed is bland and sweet in flavors, cool in energy and tends to move downward and inward.

Some foods may possess two different flavors or a bland flavor which means it has little or not taste. For example, cucumbers have both sweet and bland flavors. Foods with a bland flavor usually promote urination and may be used as diuretic, coix seed and wax gourd are outstanding examples of this kind. In addition, foods with a strong scent are categorized as "aromatic", such as basil, fennel, coriander, peppermint and citrus fruits. These foods can be eaten to enliven the spleen, stimulate appetite, promote qi(vital energy) circulation, resolve dampness and turbidity, refresh the mind, open up the orifices, and detoxify.

 
3. The movements of foods
Food acts on the body through specialized movements. Depending on the properties of food, food moves in different regions within the body and can driveqi (vital energy) in the same direction as well. TCM claims that disease is caused when any of the external or exogenous evils exert too much influence on our body, foods that have specialized movements can be used to counter these evils. For example, when a person suffers from mild flu (which caused by exogenous wind invasion), foods with a floating action such as green onion and fresh ginger can expel the evils out of the body.
TCM has classified the movements of foods into four aspects.
TCM food movements Actions Effects Food samples Associated properties of food
Lifting To move from lower region towards upper region The upward movements arrest diarrhea, and hold internal organs in their proper places (to prevent them prolapse or sinking) Wine Warm or hot in energy, pungent or sweet in flavor.
Floating To move from inside towards outside The outward movements induce perspiration and dissipate body heat Ginger
Lowering To move from upper region towards lower region The downward movements relieve vomiting, hiccupping, coughing and panting Salt Cool or cold in energy, sour or bitter or salty in flavor.
Sinking To move from outside towards inside The inward movements slow down bowel movements and relieve abdominal distention Vinegar
Lifting Lowering Floating Sinking
The four movements of food: upward, downward, outward and inward.
In general, foods like leaves and flowers and those with light and loose qualities possess a tendency to move upwards or outwards; while roots and seeds and fruits that are heavy and hard in qualities possess a tendency to move downwards or inwards. However there are many other exceptions and some foods can move in two directions e.g. lettuce possess both downward and inward movements.
Honey is sweet in flavor and neutral in energy, it can moisten the inner body, promote bowel movements, tonify the middle burner, slow down acute reactions, detoxify and lower blood pressure.

Two other terms are also used to describe the movements of foods: glossy (sliding) and astringent. Glossy foods such as honey, banana, white fungus and milk facilitate movement by acting as a lubricant. This is why these are good for constipation and internal dryness. On the other hand, astringent foods such as guava, plum, euryale seed and lotus seed slow down movement, which is good for diarrhea and seminal emission. The movements of foods can be changed through certain methods of cooking.

References

English References:
1. Chinese System of Food Cures Prevention & Remedies by Henry C. Lu.Sterling Publishing Co., Inc. 1986.
2. The Tao of Food, Richard Craze and Ronifjay, 1999 Godsfield Press.
3. Chinese Food: a Holistic Therapy by Tom Neuhaus, www.hopedance.org
4. Medicinal Food in China by Junshi Chen, M.D. http://newcenturynutrition.com
5. Cooling the Summer with Food: An Introduction to Medicinal Foods by Yanfang Wang, M.D., Ph.D. http://newcenturynutrition.com
 

 

Beautiful feature image photo by Jenny Dorsey on Unsplash

 

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