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Top 11 Fall Foods for Health



“Let food be thy medicine, and medicine be thy food.”

Traditional Chinese Medicine (TCM) recognizes nutrition as one of the foundations of our health and wellness. Like acupuncture, Chinese food therapy has been practiced for thousands of years, and can help promote balance and harmony within the body. TCM principles emphasize eating local, seasonal, whole foods for optimal health.


Autumn is the season of harvest, a time to eat foods and use cooking methods that promote warmth, moisture, and health as this season is typically cold and drying.


Below is a list of warm, nourishing autumn foods to incorporate into your diet this fall, plus some of their many benefits!


  1. Garlic – Rich in vitamin B6, C, manganese, and antioxidants, immune-boosting, may help improve blood pressure, may detoxify heavy metals in the body, and may improve bone health.

  2. Ginger – Can help prevent nausea, may help weight loss, may reduce symptoms of osteoarthritis, and may protect again Alzheimer’s disease.

  3. Onion – Packed with nutrients and antioxidants, antibacterial properties, may boost bone density and digestive health, and can help control blood sugar.

  4. Cabbage – Good source of vitamin C and K and beta-carotene, boosts immunity, has anti-ulcer and anti-inflammatory properties, aids in hair growth, and strengthens teeth and bones.

  5. Sweet Potato – Source of vitamin A, B6, and C, potassium, copper, niacin, manganese, and antioxidants, promotes gut health, supports healthy vision, may enhance brain function, and may support immune health.

  6. Black BeansContains quercetin and saponins which can protect the heart, plus selenium which plays a role in liver enzyme function, decreases tumor growth rates, and may prevent inflammation.

  7. Apples – Great source of vitamins A, B1, B2, B6, C, E, and K, potassium,  manganese, copper, and polyphenols, and may be good for weight loss, heart health, gut health, asthma, and decreased risk of diabetes.

  8. Pears – Source of vitamins C and K, potassium, copper, and anthocyanins, and may promote gut health, heart health, and weight loss.

  9. Cinnamon – Loaded with antioxidants, anti-inflammatory, antifungal, antibacterial, lowers blood sugar, and may have beneficial effects on Neurodegenerative diseases.

  10. Pumpkin Seeds – Rich in vitamin K, phosphorus, magnesium, manganese, iron, zinc, copper, and antioxidants, and may promote prostate, bladder and heart health, as well as sperm quality, sleep, and blood sugar.

  11. Lamb - High-quality source of protein, B12, selenium, zinc, niacin, phosphorus, iron, taurine, glutathione, CLA, and all nine essential amino acids, plus promotes blood building and muscle repair.


Additional autumn nutrition tips:

  • Avoid excessive consumption of raw fruits and vegetables.

  • Don’t eat excess cold foods as they create dampness or phlegm.

  • Opt for longer cooking times like soups and stews to support the digestive system.

  • Eat moderate amounts of pungent foods like garlic, ginger, mustards, onions, and horseradish are to promote lung health.

Struggling with health issues? Contact us to learn how Traditional Chinese Medicine can help!

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