Thanksgiving Foods from a TCM Perspective

Your favorite food-filled holiday is almost here, so naturally, being food nerds, we thought we’d break down some of the yummy foods from both a TCM and western nutrition perspective. 

Turkey- Turkey is known as a “fire chicken” in China. That is because of their red snoods and wattles but they are known to withstand extremely cold temperatures. Because they are able to withstand cold, their meat is said to have a warming attribute. Turkey is said to be tonifying to the qi and blood and also strengthens yang energy.  From a western nutrition perspective, their meat is low in fat and very high in protein and also contains vitamin B3, B6 & B12, niacin, choline, and several minerals such as zinc and selenium.

Note:*In Chinese medicine, when food has a warming, cooling, or neutral attribute it’s not about the temperature of the food itself, but more so about how it affects the body. It is basically like an invisible thermal property. Warming foods aid in supporting metabolism, and cooling foods often have anti-inflammatory effects. 

Yams/ Sweet potatoes: Yams and sweet potatoes from a CM perspective are very supportive to the digestive system. They are naturally easy to digest when baked, mashed, or boiled. However, that changes a little bit when marshmallows and sugar are added to them ;)

From a western nutrition perspective, sweet potatoes are high in fiber, vitamin A, and beta-carotene, which have antioxidant effects. Sweet potatoes contain both insoluble and soluble fiber which is really beneficial to gut health. The soluble and insoluble fiber is fermented in the colon, creating short-chain fatty acids which help to keep the cells of your intestinal lining nice and strong. 

Green Beans: In Chinese medicine, green beans are seen as beneficial for the digestive system. However, being green- they are also associated with Liver health. From a western nutrition perspective, green beans are high in fiber, vitamin C, and K and contain small amounts of iron, magnesium, and b vitamins. 

Mushrooms: Mushrooms have numerous health benefits. From a Chinese medicine perspective, they are beneficial to digestion and help to remove dampness or excess water accumulation from the body. However, many mushrooms species have also been used in Chinese medicine to promote health and longevity, and some are even used to quell anxiety. From a Western nutrition perspective, mushrooms are great sources of antioxidants, B vitamins, vitamin D, copper, phosphorous, and selenium. 

Cranberries: Cranberries, being red in color are known to be beneficial to the Heart.  However, their tart and sour flavor also tie them to the Liver in Chinese medicine. 

From a western nutrition perspective, cranberries are high in vitamin C and are rich sources of antioxidants, such as polyphenols. Interestingly enough, cranberries have been shown to improve heart health. Some research has suggested they can possibly help lower blood pressure and cholesterol levels. 

Did we leave anything out? What are some of your favorite foods to consume on Thanksgiving?!

Sources:

https://www.healthline.com/nutrition/sweet-potato-benefits#TOC_TITLE_HDR_3

https://pubmed.ncbi.nlm.nih.gov/25904733/

https://agresearchmag.ars.usda.gov/2016/may/cranberry/

https://www.hsph.harvard.edu/nutritionsource/food-features/mushrooms/

This blog post was written by Samantha Kloss.