Spring is the season for the smooth flow of liver Qi, making it an ideal time to nourish the liver. To support liver health, we not only need to maintain a pleasant and relaxed mood, engage in appropriate exercise, and ensure proper sleep, but we also need to pay special attention to our diet. Since each person’s constitution, lifestyle, and emotional habits are different, the methods for nourishing the liver cannot be one-size-fits-all.
According to TCM clinical differentiation, common liver diseases mainly include four patterns: liver blood deficiency (肝血不足), liver Qi stagnation (肝郁气滞), excess liver fire (肝火亢盛), and liver-spleen disharmony (肝脾不和). Therefore, our dietary approach to nourishing the liver can focus on nourishing liver blood, soothing liver Qi, clearing liver fire, and harmonizing the liver and spleen.
For Liver Blood Deficiency, Nourish Blood and Soften the Liver
According to the “Suwen: Five Organs Generation” (《素问·五脏生成篇》), “The liver receives blood and can see; the feet receive blood and can walk; the hands receive blood and can grasp; the fingers receive blood and can hold.” TCM believes that the liver stores blood and the soul. Sufficient liver blood nourishes the tendons, nails, and eyes; insufficient liver blood can lead to symptoms such as numbness in the limbs, blurred vision, brittle nails, and delayed menstruation. If the soul is not stored, it can cause palpitations, anxiety, insomnia, and vivid dreams, hence the need to nourish blood and soften the liver.
Individuals with this condition can consume foods such as pig liver, lamb liver, chicken liver, duck blood, spinach, Dang Gui (当归, Angelica Sinensis), Goji Berries (枸杞, Lycium barbarum), red dates, and longan to nourish liver blood and calm the spirit.
Recommended Dietary Remedies
1. Pig Liver and Spinach Congee
Ingredients:80g fresh pig liver, 20g goji berries, 100g spinach, 80g japonica rice, salt, and monosodium glutamate to taste.
Method:First, wash the japonica rice and boil it in water. After boiling, reduce to a simmer. When it is about 80% cooked, add sliced pig liver, chopped spinach, and goji berries, and continue to cook. Add seasonings after cooking.
Effects:Nourishes Yin and brightens the eyes. Suitable for symptoms such as numbness in the hands and feet, brittle nails, and blurred vision.
2. Red Date, Longan, and Dang Gui Egg Sweet Soup
Ingredients:8 red dates, 10 longan, 2 slices of Dang Gui, a few goji berries, 1 egg (or 4 quail eggs), and white sugar or rock sugar to taste.
Method:First, wash and soak the red dates, longan, goji berries, and Dang Gui in clean water. Boil in clean water, then simmer for 30 minutes. Beat in the egg (can be made into an egg flower or omelet). Once the egg is cooked, serve. If using quail eggs, boil them separately, cool, peel, and add them when the other ingredients are about 80% cooked. For those who like sweetness, add sugar to taste and cook for another 15 minutes. Diabetic patients can consume it without any seasonings.
Effects:Replenishes liver and nourishes blood. Suitable for symptoms of liver blood deficiency, insomnia, and palpitations.
For Liver Qi Stagnation, Soothe the Liver and Resolve Depression
The liver governs the smooth flow of emotions. If we have insufficient liver Qi or emotional distress, liver Qi stagnation can occur, leading to symptoms such as rib pain, a sensation of a foreign body in the throat, and breast tenderness.
Individuals with this condition should consume pungent foods to help lift liver Qi. Common pungent foods include leeks, scallions, mustard greens, and Chinese toon. TCM often uses herbs such as Chai Hu (柴胡, Bupleurum), Zhi Ke (枳壳, Bitter Orange), Qing Pi (青皮, Green Tangerine Peel), Mu Xiang (木香, Aucklandia), Xiang Fu (香附, Cyperus), and Fo Shou (佛手, Finger Citron) to promote Qi flow and relieve depression.
Recommended Dietary Remedies
1. Malt and Qing Pi Drink
Ingredients:10g malt, 10g Fo Shou, 10g Qing Pi.
Method:Put malt, Fo Shou, and Qing Pi into a clay pot, add an appropriate amount of water, and decoct to extract the juice, then drink as tea.
Effects:Soothe the liver and relieve depression, regulate Qi, and strengthen the spleen. Suitable for symptoms of rib pain and breast tenderness due to liver Qi stagnation.
2. Stir-fried Leeks with Eggs
Ingredients:100g leeks, 2 eggs, 1 clove of garlic, 1g ginger.
Method:Wash and cut the leeks into sections. Beat the eggs in a bowl. Mince the garlic and ginger. Heat oil in a wok, pour in the beaten eggs and scramble, then set aside. In the same wok, add garlic and ginger to sauté until fragrant, then add leeks and stir-fry until just wilted. Add the scrambled eggs back in, season with salt, and stir-fry evenly.
Effects:Strengthens the stomach, invigorates Qi and blood, suitable for symptoms of food stagnation.
For Excess Liver Fire, Clear the Liver and Drain Fire
Since the liver belongs to wood, which easily generates fire, during spring, the Yang energy rises and expands. Individuals with excess liver fire often experience symptoms due to improper emotional regulation and diet, commonly referred to as “getting angry,” leading to symptoms such as red face, headache, irritability, insomnia, and dry mouth.
These individuals should consume cooling vegetables and fruits, such as bitter melon, carrots, and snow pears, and drink plenty of water. Herbal teas made from chrysanthemum and goji berries can help clear liver fire. They should avoid fried, greasy, spicy, and high-calorie foods, and reduce smoking and drinking to lessen the burden on the liver.
Recommended Dietary Remedies
1. Cassia Seed Congee
Ingredients:10-15g cassia seeds, 10g white chrysanthemum, 100g japonica rice.
Method:First, roast the cassia seeds until fragrant, then cool and boil with white chrysanthemum. Strain to extract the juice, then cook the japonica rice in the juice, adding rock sugar to taste.
Effects:Clears liver fire and brightens the eyes. Suitable for symptoms of irritability, red eyes, blurred vision, headache, dizziness, and constipation due to excess liver fire.
2. Fruit and Flower Tea
Ingredients:1 apple, 1 snow pear, a little dried tangerine peel, 2-3 chrysanthemum flowers, and 1 slice of ginger.
Method:Cut the fruits, add the other ingredients, and boil for 20 minutes. It can be consumed hot, and for those who prefer sweetness, sugar can be added. For those who prefer a savory taste, a little salt can be added, or it can be consumed plain.
Effects:Clears liver fire and soothes the throat.
3. Bitter Melon, Carrot, and Yellow Soybean Pork Rib Soup
Ingredients:500g pork ribs, 1 carrot, 1 bitter melon, 30g yellow soybeans, a few goji berries, and 3 slices of ginger.
Method:Soak the yellow soybeans overnight. Clean the pork ribs and bitter melon, and chop the ribs into small pieces. Boil the ribs in cold water, skim off the foam, and set aside. In a pot, boil water, add yellow soybeans, and cook for about 15 minutes. Then add the pork ribs, ginger, and goji berries, and simmer for about 30 minutes. When the ribs are tender, add the bitter melon and carrot, stir well, and continue to cook until all ingredients are tender. Season with salt to taste.
Effects:Clears liver fire and brightens the eyes.
For Liver-Spleen Disharmony, Soothe the Liver and Strengthen the Spleen
According to the “Shang Han Lun” (《伤寒论》), “When observing liver disease, one should know that the liver affects the spleen; one must first strengthen the spleen, as a strong spleen will not be harmed by the liver.” In TCM theory, the liver belongs to wood, and the spleen belongs to earth; wood overcomes earth. The smooth flow of liver Qi can prevent spleen stagnation and digestive issues. When the liver is strong in spring, if the spleen is weak, the excessive liver Qi can harm the spleen, leading to symptoms such as abdominal distension, poor appetite, and borborygmi.
Sun Simiao once said, “In spring, it is advisable to reduce sour and increase sweet to nourish spleen Qi.” One can use sweet herbs such as Huang Qi (黄芪, Astragalus), Dang Shen (党参, Codonopsis), Shan Yao (山药, Chinese Yam), and Da Zao (大枣, Jujube) or foods like cabbage, cucumber, and fish to strengthen the spleen and nourish the stomach, while appropriately combining with foods or herbs that soothe the liver and regulate Qi, such as Fo Shou, oranges, and Zhi Ke, to prevent excessive liver wood from harming the spleen earth.
Recommended Dietary Remedies
1. Fo Shou, Poria, and Lean Meat Stew
Ingredients:10g Fo Shou, 25g Poria (茯苓), 20g Shan Yao, 5g Chen Pi (陈皮, Aged Tangerine Peel), 200g lean pork, 10g ginger, and 10 red dates.
Method:Wash and slice the lean pork. Clean the other ingredients; crush the ginger. Place all ingredients in a pot, add an appropriate amount of water, boil, then simmer until the meat is tender. Season with salt to taste.
Effects:Nourishes the spleen, softens the liver, harmonizes the stomach, and dispels dampness. Suitable for symptoms of spleen deficiency and liver excess, digestive issues, abdominal pain, and loose stools.
2. Shan Yao and Goji Berry Congee
Ingredients:30g Shan Yao, 10g goji berries, 10 red dates, and 100g japonica rice.
Method:Wash and peel the Shan Yao, cut into pieces. Wash the japonica rice, then cook with Shan Yao. When the congee is about 70% cooked, add goji berries and red dates, and let it simmer until fully cooked.
Effects:Strengthens the spleen and nourishes the stomach, benefiting the liver and kidneys. Suitable for individuals with spleen and stomach weakness and liver-kidney deficiency.
The above is for reference only; please consult a physician for guidance on dietary adjustments.
Reviewed by: Pharmacist Lu
Edited by: Sanqi Xiaomei
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