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In Traditional Chinese Medicine (TCM), spring is associated with the Wood element and corresponds to the Liver and Gallbladder organs. According to TCM principles, spring is a time of renewal, growth, and regeneration, mirroring the awakening of nature. During this season, it’s believed that the Liver qi (vital energy) tends to be particularly active, and it’s important to support its functions through proper nutrition to maintain balance and harmony within the body.

Nature as our Guide

What was true centuries ago, still holds true today – our best lifestyle cues come from living in harmony with the season. Eating seasonal foods is always the way to go when it comes to year-round nutrition. With spring produce abundant in greens, citrus fruits, and berries, it’s no wonder that Traditional Chinese Medicine recommends green, sour, and sweet foods, as well as food that has an upward energy (ie. greens, sprouts, radishes, etc.).

With spring, we are introduced to more sun and more yang energy, translating into more activity and more movement. This is exactly what we need after winter’s darkness and days indoors. However, introducing more activity requires nourishment of our body’s Qi, or energy. A great way to keep Qi plentiful is to be mindful of the foods we eat and when.

Think Green, Sour, Sweet, and Upward

Thanks to modern transportation systems, we are able to get any food at any time of the year. So taking cues from our supermarket shelves can be a bit misleading. Therefore, it’s always good to remember the food energetics of the season, to know what to be on the lookout for. For example, in the springtime we should be eating fresh and green produce that pops up around this time of year. For help from releasing winter’s slump and stagnation, we should be seeking out sour and fermented foods, which cleanse the Liver and support its functions. And for extra energy for our increased activity, sweet foods can provide a bit of a boost. But we must be careful to not overdue with sour and sweet – too much can be taxing on the Liver. And, in the spring we should be eating foods that have an upward energy (ie. green, sprouting vegetables), which mimics the Wood element’s energetics.

Foods to Focus on During Spring:

  • Green Foods: During spring, it is recommended to eat foods green in color and rich in chlorophyll that help accelerate rejuvenation of the liver. This includes things like kale, Swiss chard, collard greens, spirulina, chlorella, parsley, and wheat grass.
  • Radishes: Pungent in flavor, radishes are perfect for the springtime. They help move liver Qi and open up the liver meridian.
  • Sour Citrus Fruits: Foods like lemons, limes and grapefruit are all good choices that help cut fats that may have been stored up in the body during the winter months, while also keeping the liver Qi moving smoothly.
  • Bitter Leafy Greens: Spring is the appropriate time for liver cleansing, which is what the bitter flavor does. So adding things like dandelion greens, arugula, radicchio, mustard greens and spinach will help tremendously.
  • A Little Sweetness: Think young vegetables such as young carrots and beets. This nourishes the blood and helps keep you vital during all the new activity.

Just make sure you’re lightly cooking the foods to keep them “middle burner” friendly, i.e. consuming raw foods less and cooking foods to 100 degrees, to allow your body to easily digest all of the nutrients!

Other Dietary Recommendations to Keep in Mind:

  • Light and Fresh Meals: Eat lighter meals that are easy to digest, such as salads, steamed vegetables, and stir-fries with minimal oil. Avoid heavy, greasy, or fried foods, as they may burden the Liver and lead to stagnation.
  • Herbal Teas: Support Liver health with dandelion root tea, nettle tea, milk thistle tea, and green tea. These teas can help promote detoxification and support the body’s natural cleansing processes.
  • Limit or Avoid Alcohol and Caffeine: Both alcohol and caffeine can be taxing on the Liver, so it’s advisable to limit or avoid them during the spring season. Instead, opt for herbal teas or fresh fruit juices.
  • Stay Hydrated: Drink plenty of water throughout the day to support the body’s detoxification processes and maintain optimal hydration.

Consider Adding These to Your Shopping List:

Artichoke
Arugula
Asparagus
Baby lettuce
Basil
Bay leaves
Beets
Beet greens
Black sesame seeds
Bok Choi
Broccoli
Broccoli Rabe
Brussel Sprouts
Cabbage
Cardamom
Carrots
Cauliflower
Celery
Cherries
Chives
Coconut milk
Complex carbohydrates (brown rice, millet, potatoes, etc.)
Cucumber
Cumin
Daikon
Dandelion
Dill
Fennel
Garlic Scallions
Grapefruit
Green Tea
Kimchi
Kombucha
Legumes
Lemons
Lettuce
Limes
Marjoram
Mint teas
Mustard Greens
Oranges
Peaches
Peppers
Pickles
Pinenuts
Quinoa
Radishes
Romaine
Rye
Seaweed
Seeds
Spinach
Spring Onions
Sprouts
Strawberries
Sweet Rice
Turmeric
Vinegar
Watercress

Sources:
5 Foods to Eat for Spring Health by Dao Labs
Spring and Chinese Medicine Wisdom for Cleansing Renewal and Peace of Mind by Thrive Global
Spring Eating with the Seasons by April Crowell

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