By: Meredith Nguyen, L.Ac Apr 25, 2025
As the seasons shift, so do our bodies' needs. Traditional Chinese Medicine (TCM) teaches that aligning our diet with the natural cycles of the year can enhance health and harmony. By consuming foods that naturally thrive in each season, we support our body's internal balance and resilience.
For example, in spring, tender greens like spinach and watercress emerge, aiding the liver's detoxification processes and invigorating the body after winter's dormancy. Summer offers hydrating fruits such as watermelon and cucumbers, which help cool the summer heat and maintain fluid balance. Autumn brings hearty produce like pumpkins and pears, nourishing the lungs to help ward off seasonal colds and to prepare us for cooler temperatures. Winter's bounty includes root vegetables and warming spices, to help conserve energy and warm the body during the colder months.
By tuning into the seasons and choosing foods accordingly, we not only enjoy fresher, more flavorful meals but also promote overall well-being by naturally balancing our bodies against seasonal shifts.
🌱 Spring: Cleanse and Awaken the Liver
Spring is associated with the Wood element and the Liver organ system, which purifies blood and governs the smooth flow of qi and emotions. After the heaviness of a cold winter, spring provides an abundance of fresh leafy greens, which help to move liver qi stagnation, support detoxification and invigorate the body.
More prone to: liver qi stagnation, qi deficiency, blood deficiency
Best seasonal foods: Leafy greens like dandelion, spinach, and arugula; beets; sprouts; citrus fruits; and sour-flavored foods like vinegar and lemons
Why they work: Leafy greens contain high concentrations of nitrates, which are compounds that may help prevent fatty liver by improving blood flow and reducing oxidative stress. They also help to neutralize heavy metals. Sour foods may improve liver enzyme levels.
🔥 Summer: Cool and Hydrate the Heart
Summer is governed by the Fire element and the Heart. It’s a time of higher and more fast-paced energy, but also of heat and potential overexertion. To stay balanced, TCM recommends eating foods that are cooling, hydrating, and slightly bitter to clear excess heat and balance the heart, which can be more prone to heated feelings of frustration or irritation in the heat of summer. Seasonal produce like melons, cucumbers, and summer squash are abundant in summer and have high water content, making them ideal for replenishing body fluids and flushing internal heat.
More prone to: excess heat, liver qi stagnation, blood deficiency
Best seasonal foods: Cucumbers, watermelon, mint, bitter greens like kale and collards
Why they works: Summer foods, like melons and cucumbers, help to clear heat and reduce inflammation due to their high water content and cooling properties. Many seasonal summer foods also contain vitamin C and antioxidants, like lycopene, which can lower inflammation and oxidative damage.
🌾 Late Summer: Strengthen the Spleen and Digestion
Late summer (mid-August to late September) is a transitional season in TCM, linked to the Earth element and the Spleen and Stomach—the main organ systems pertaining to digestion. This is a time to nourish the gut and stabilize the body with grounding, sweet-flavored foods. Produce that grows in late summer, like corn and sweet potatoes, bolster the digestive system, while foods like squash and millet can help drain dampness.
More prone to: dampness & phlegm, qi deficiency, excess heat
Best foods: Squash, sweet potatoes, corn, millet, and legumes.
Why it works: Many high-fiber foods that reach their peak in late summer—such as sweet potatoes, legumes, millet, and corn—are rich in dietary fiber, contributing to a healthier microbiome and more regular digestion. Additionally, certain foods abundant during this season, including corn and sweet potatoes, possess mild diuretic properties. These properties help the body eliminate excess moisture, addressing the dampness that can accumulate from prolonged heat and humidity in late summer.
🍂 Autumn: Moisten and Protect the Lungs
Autumn corresponds to the Metal element and the Lung and Large Intestine organs. As the air becomes drier and cooler, it’s important to nourish the Lungs and protect against dryness. Pungent root veggies like garlic and ginger that are ripe for harvesting at this time help to support immune function. Many yin-nourishing fruits and veggies also grow at this time, helping to moisten the lungs and ease dry coughs and throat irritation.
More prone to: yin deficiency, qi deficiency, dampness & phlegm
Best foods: Pears, apples, white mushrooms, almonds, and foods with a pungent flavor like ginger and garlic.
Why it works: Many foods that grow naturally in the Fall contain anti-inflammatory properties. Garlic and ginger contain antioxidants to help defend the body against infection. Many foods, including apples and onions, contain quercetin, which is also anti-inflammatory. And in Asia, pears and almonds are both known for their ability to transform phlegm and relieve coughs, due to their moistening properties.
❄️ Winter: Warm and Nourish the Kidneys
Winter is associated with the Water element and the Kidneys, which store our vital energy (Jing). It’s a time for rest and conservation, supported by warming, nutrient-dense foods. Soups and stews with seasonal root veggies, beans and warming spices help to balance the kidneys and warm the body against cold temperatures, which can impede circulation and flare up "cold" stagnation symptoms, like arthritis or back pain.
Most prone to: yang deficiency, phlegm accumulation, qi deficiency
Best foods: Root vegetables, beans, bone broths, seaweed, and warming spices like cinnamon and cloves.
Why it works: Many foods that are ready during the winter season are good sources of potassium and magnesium. These minerals are called electrolytes and they are essential for kidney health, including fluid balance, blood pressure regulation and waste removal. Replenishing the kidneys with electrolyte-rich meals (and getting sufficient rest in the colder winter months) can regulate hormones and restore vitality in the body.
