Seasonal Eating in TCM: What to Eat Each Month of the Year

Last updated: April 2026

This article is for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider or licensed Traditional Chinese Medicine practitioner before starting any herbal regimen. Some TCM herbs may interact with medications or be contraindicated for certain conditions.

Quick Answer

• TCM divides the year into 24 solar terms (节气, jié qi), each with specific dietary recommendations tied to the organ systems, climate, and the body's energetic needs at that time.
• The core seasonal principle is "spring sprout, summer grow, autumn harvest, winter store" (春生夏长秋收冬藏) — and your diet should mirror this cycle.
• Each season targets a different organ: spring/Liver, summer/Heart, late summer/Spleen, autumn/Lung, winter/Kidney — with corresponding food flavors and colors.
• Sun Simiao's flavor rotation rule — reduce one flavor, increase another each season — remains the backbone of TCM seasonal dietary therapy after 1,400 years (translated from Chinese).

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The Foundation: Why TCM Links Diet to Seasons

Western nutrition treats food as a collection of macronutrients and micronutrients that remain constant regardless of when you eat them. A carrot in January has the same beta-carotene as a carrot in July.

TCM does not disagree with this. But it adds a layer. In the TCM framework, food has thermal nature (寒热温凉, cold-hot-warm-cool), flavor (五味, five flavors), and channel tropism (归经, organ affinity) — and the body's needs for these qualities shift with the seasons.

The theoretical foundation comes from the Huangdi Neijing (Yellow Emperor's Classic of Internal Medicine, c. 300 BCE), which introduced the concept of 天人相应 (tiān rén xiāng yìng) — humans and nature are one system. When nature changes, humans must adapt.

A 2024 article in Guangming Daily traced the philosophical roots: "Chinese food therapy follows the principle that the five flavors enter the five organs, and each season emphasizes different tastes to maintain the dynamic balance of the organ systems" (translated from Chinese).

Practically, this means a TCM-informed eater changes their food choices at least four times per year (with the four seasons), and ideally 24 times (with each solar term). The 24 solar terms divide the year into approximately 15-day periods, each marking a shift in climate and energy.

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The Five-Season Framework

TCM actually recognizes five seasons, not four. The "extra" season is Late Summer (长夏, cháng xià), a brief but important transition between summer and autumn.

Season	Element	Organ	Emotion	Flavor to Emphasize	Flavor to Reduce
Spring	Wood	Liver	Anger	Sweet (to nourish Spleen)	Sour (to avoid over-constraining Liver)
Summer	Fire	Heart	Joy/Overexcitement	Sour (to contain) + Salty (to nourish Heart)	Bitter (excess clears too much Heart fire)
Late Summer	Earth	Spleen	Worry	Bland/Neutral (to support Spleen)	Sweet (excess causes dampness)
Autumn	Metal	Lung	Grief	Sour (to astringent/preserve)	Pungent (scatters Lung qi)
Winter	Water	Kidney	Fear	Bitter (to nourish Heart as counterbalance)	Salty (excess damages Kidney)

This flavor rotation comes directly from Sun Simiao's Qian Jin Yao Fang (652 CE):

"In spring's seventy-two days, reduce sour and increase sweet to nourish the Spleen qi. In summer's seventy-two days, reduce bitter and increase pungent to nourish the Lung qi. In autumn's seventy-two days, reduce pungent and increase sour to nourish the Liver qi. In winter's seventy-two days, reduce salty and increase bitter to nourish the Heart qi."

The logic is circular and interdependent — each season's dietary advice considers not just the current season's organ but the organ that the NEXT season will activate. Spring eating prepares the Spleen for summer. Autumn eating prepares the Liver for spring. This forward-looking approach is a distinctive feature of TCM dietary planning.

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Spring (February – April): Nourish the Liver, Eat Upward

Spring in TCM corresponds to the Wood element and the Liver. The dominant energy is upward and outward — like a seed sprouting. The Chinese proverb says: "春吃芽" (chūn chī yá) — "In spring, eat sprouts."

Solar Terms and Foods

Li Chun (立春, ~Feb 4) — Start of Spring The very first day of the Chinese seasonal calendar. The tradition of "biting spring" (咬春, yǎo chūn) involves eating spring rolls and raw scallions to welcome the rising yang energy.

• Key foods: Bean sprouts, spring bamboo shoots, leeks, chives, Chinese toon (香椿, xiāng chūn)
• TCM logic: These are all sprouting, upward-growing foods that mirror the Liver's ascending energy

Yu Shui (雨水, ~Feb 19) — Rain Water Dampness begins to increase as snow melts and rain returns. The Spleen becomes vulnerable.

• Key foods: Chinese yam (山药), red dates (红枣), rice congee, millet
• TCM logic: Bland, sweet foods that tonify the Spleen and protect against dampness

Jing Zhe (惊蛰, ~Mar 5) — Awakening of Insects Yang energy surges. The Liver can easily become hyperactive, creating headaches, irritability, and eye problems.

• Key foods: Chrysanthemum tea, celery, pear, spinach
• TCM logic: These mild, cool foods help prevent Liver fire from flaring

Chun Fen (春分, ~Mar 20) — Spring Equinox Yin and yang are in temporary balance. Diet should be balanced too — neither too warming nor too cooling.

• Key foods: A mix of seasonal vegetables — peas, lettuce, asparagus, strawberries
• TCM logic: Maintain equilibrium. According to a 2024 Shenyang Municipal Health Commission publication, Spring Equinox health follows "five major principles" including balanced diet and emotional calm (translated from Chinese).

Qing Ming (清明, ~Apr 4) — Clear Brightness The traditional grave-sweeping festival. Wind and dampness combine. Liver qi can stagnate from grief.

• Key foods: Shepherd's purse (荠菜, jì cài), mugwort leaves (used in qingtuan, green rice cakes), dandelion greens
• TCM logic: These wild greens clear heat and move Liver qi. See our Qingming food practices guide.

Gu Yu (谷雨, ~Apr 20) — Grain Rain The last spring solar term. Dampness increases significantly. Allergies peak.

• Key foods: Barley (薏苡仁, yì yǐ rén), red beans, coix seed tea, light soups
• TCM logic: Drain dampness before summer arrives

Spring Summary

Eat: Green vegetables, sprouts, shoots, chives, light soups, chrysanthemum tea Avoid: Heavy fried foods, excess alcohol (Liver stressor), very sour foods (over-astringent in spring)

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Summer (May – July): Clear the Heart, Eat Light

Summer belongs to the Fire element and the Heart. Yang energy peaks. The body's pores open, sweating increases, and the Heart works harder. The risk: Heart fire (心火, xīn huǒ) — manifesting as insomnia, mouth ulcers, anxiety, and restlessness.

The Chinese dietary proverb for summer: "夏吃瓜" (xià chī guā) — "In summer, eat melons."

Solar Terms and Foods

Li Xia (立夏, ~May 5) — Start of Summer

• Key foods: Watermelon, bitter melon, mung beans, cucumber, tomato
• TCM logic: Cool, hydrating foods to offset rising external heat. The Heart channel opens at the tongue — bitter melon (苦瓜) enters the Heart channel and drains Heart fire.

Xiao Man (小满, ~May 20) — Grain Buds Humidity begins climbing. Dampness and heat combine — the most uncomfortable weather pattern in TCM.

• Key foods: Barley water, winter melon soup, lotus leaf tea
• TCM logic: Clear damp-heat. A 2018 Guangming Daily article notes that TCM recommends "eating more fresh vegetables and fruits, and especially bitter-tasting foods" during this period (translated from Chinese).

Mang Zhong (芒种, ~Jun 5) — Grain in Ear Peak agricultural season. Body fluids deplete rapidly through sweating.

• Key foods: Sour plum drink (酸梅汤, suān méi tāng), tomatoes, lemon water, kiwi
• TCM logic: Sour flavors are astringent — they help the body retain fluids lost through summer sweating

Xia Zhi (夏至, ~Jun 21) — Summer Solstice Longest day, maximum yang. But TCM theory says: "One yin is born at the Summer Solstice" (夏至一阴生) — even as yang peaks, yin begins its return.

• Key foods: Cold noodles, cucumbers, mung bean soup, lily bulb sweet soup
• TCM logic: Light, easily digestible foods. Heavy summer eating strains the Spleen.

Xiao Shu / Da Shu (小暑/大暑, ~Jul 7/Jul 22) — Minor/Major Heat The hottest period. Heat stroke risk peaks. A 2022 survey by the Guangdong Provincial Administration of TCM found that 73% of Cantonese households increase their consumption of cooling herbal teas during Da Shu (translated from Chinese).

• Key foods: Herbal cooling teas (凉茶, liáng chá), watermelon, white gourd, lotus seed heart tea
• TCM logic: Extreme heat requires active cooling — but NOT ice-cold drinks, which shock the Spleen

Summer Summary

Eat: Watermelon, bitter melon, mung beans, cucumber, light soups, cooling teas Avoid: Ice-cold foods and drinks (damages Spleen yang), excessively spicy food (adds fire to fire), heavy meats and greasy foods

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Late Summer (August): Protect the Spleen, Manage Dampness

This is the shortest and often overlooked season in TCM — roughly the period between Da Shu and Li Qiu, or more broadly the humid weeks of August. It corresponds to the Earth element and the Spleen.

The Spleen hates dampness. And late summer is the dampest time of year. When the Spleen is compromised by dampness, digestion suffers — bloating, loose stools, fatigue, and heavy limbs appear.

Key Foods for Late Summer

• Chinese yam (山药): The single best Spleen-tonifying food in TCM. Sweet, neutral, enters Spleen, Lung, Kidney channels.
• Lotus seed (莲子): Tonifies the Spleen and astringes to stop diarrhea.
• Barley/coix seed (薏苡仁): Drains dampness. Can be cooked as porridge or brewed as tea.
• Red beans (红豆): Clear dampness, reduce edema. Pair with barley for a classic anti-dampness combination.
• Pumpkin and squash: Sweet, warm. Enters Spleen, Stomach channels. Easy to digest and Spleen-strengthening.

See our late summer Spleen-supporting guide for detailed recipes.

Late Summer Summary

Eat: Chinese yam, lotus seed, barley, pumpkin, congee, light soups Avoid: Raw salads (cold damages Spleen), dairy (in TCM, produces dampness in many people), excessive sweet foods (paradoxically weakens the Spleen despite the Spleen's "sweet" association)

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Autumn (September – November): Moisten the Lung, Preserve Fluids

Autumn belongs to the Metal element and the Lung. The dominant pathogenic factor is dryness (燥, zào). The skin cracks, the throat dries, coughs appear.

The Chinese proverb: "秋吃果" (qiū chī guǒ) — "In autumn, eat fruits (and nuts)."

Solar Terms and Foods

Li Qiu (立秋, ~Aug 7) — Start of Autumn

• Key foods: Pear, grapes, dragon fruit, figs
• TCM logic: Sweet, juicy fruits generate fluids. Early autumn often still has residual summer heat, so fruits serve double duty.

Bai Lu (白露, ~Sep 7) — White Dew A significant turning point. Morning dew appears, nights cool dramatically. According to the Fuzhou Municipal Health Commission, Bai Lu health requires "moistening autumn dryness and not exposing the navel" (translated from Chinese).

• Key foods: Snow fungus soup, lily bulb, lotus root, honey water
• TCM logic: Full shift to moistening strategy. The Bai Lu period is when dryness symptoms typically begin.

Qiu Fen (秋分, ~Sep 22) — Autumn Equinox

• Key foods: Sweet potato, taro, chestnuts, pumpkin
• TCM logic: Grounding, root vegetables that begin to shift the diet from cooling toward warming as yin increases.

Han Lu / Shuang Jiang (寒露/霜降, ~Oct 8/Oct 23) — Cold Dew / Frost's Descent

• Key foods: Sesame, walnuts, pine nuts, warm pear soup (with ginger)
• TCM logic: As cold increases, add more warming elements to the moistening base. Nuts and seeds nourish Kidney yin and moisten the intestines for autumn constipation.

For 6 detailed autumn recipes, see our fall yao shan moisturizing recipes guide.

Autumn Summary

Eat: Pear, snow fungus, lily bulb, honey, sesame, walnuts, lotus root, white-colored foods Avoid: Excessive spicy/pungent foods (scatters Lung qi), fried foods (creates dry-heat), cold drinks (damages Spleen needed for fluid distribution)

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Winter (December – February): Warm the Kidney, Store Energy

Winter belongs to the Water element and the Kidney. Yang retreats inward. The body enters storage mode. This is the premier season for tonification (进补, jìn bǔ).

The Chinese proverb: "冬吃根" (dōng chī gēn) — "In winter, eat roots."

Solar Terms and Foods

Li Dong (立冬, ~Nov 7) — Start of Winter According to the Beijing Municipal Administration of Traditional Chinese Medicine, Li Dong diet should focus on "nourishing yin and suppressing yang" (滋阴潜阳, zī yīn qián yáng) (translated from Chinese).

• Key foods: Lamb, beef, chicken, walnuts, chestnuts
• TCM logic: Begin gradual warm tonification

Xiao Xue / Da Xue (小雪/大雪, ~Nov 22/Dec 7) — Minor/Major Snow

• Key foods: Black sesame, black beans, black chicken, black fungus (木耳)
• TCM logic: The "black foods enter the Kidney" principle (黑色入肾). Black-colored foods are considered particularly nourishing for the Kidney in winter. A 2021 study in Food Research International found that black soybean anthocyanins showed renal-protective effects in animal models.

Dong Zhi (冬至, ~Dec 21) — Winter Solstice The most important tonification day of the year. Yin is at maximum, and "one yang is born" (冬至一阳生). Families across China eat tonifying foods — lamb dumplings in the north, tang yuan (sweet rice balls) in the south.

• Key foods: Dang gui lamb soup, ten-perfection tonic soup, lamb dumplings
• TCM logic: Peak tonification window. The body absorbs and stores nutrients most efficiently around Dong Zhi. See our Winter Solstice food traditions guide.

Xiao Han / Da Han (小寒/大寒, ~Jan 5/Jan 20) — Minor/Major Cold The coldest period. Full warming strategy.

• Key foods: Ginger-cinnamon tea, lamb bone broth, astragalus chicken soup, walnut congee
• TCM logic: Maximum warming and Kidney tonification

Winter Summary

Eat: Lamb, beef, black foods, walnuts, chestnuts, warming soups, ginger, cinnamon Avoid: Cold and raw foods (critical in winter), excessive salt (damages Kidney when in excess), late-night eating (winter is for rest, not late meals)

For 6 winter warming recipes, see our winter yao shan warming tonics guide.

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A Month-by-Month Quick Reference

Month	Solar Terms	TCM Focus	Top 5 Foods
January	Xiao Han, Da Han	Warm Kidney, peak cold	Lamb, walnuts, black beans, ginger tea, congee
February	Li Chun, Yu Shui	Transition to spring, gentle Liver support	Bean sprouts, Chinese yam, red dates, scallions, honey
March	Jing Zhe, Chun Fen	Liver ascending, prevent fire	Chrysanthemum tea, spinach, celery, strawberries, pear
April	Qing Ming, Gu Yu	Clear dampness, move Liver qi	Wild greens, barley, red beans, dandelion, leeks
May	Li Xia, Xiao Man	Clear Heart fire, drain damp-heat	Bitter melon, mung beans, watermelon, cucumber, lotus leaf
June	Mang Zhong, Xia Zhi	Preserve fluids, lighten diet	Sour plum drink, tomatoes, cold noodles, lily bulb, mung bean
July	Xiao Shu, Da Shu	Extreme heat, active cooling	Cooling tea, watermelon, white gourd, lotus seed, herbal tea
August	Li Qiu (+ late summer)	Spleen support, transition to moistening	Chinese yam, pear, lotus seed, pumpkin, barley
September	Bai Lu, Qiu Fen	Full moistening, Lung focus	Snow fungus, lily bulb, lotus root, grapes, honey
October	Han Lu, Shuang Jiang	Deeper moistening, add warming	Sesame, walnuts, warm pear soup, chestnuts, sweet potato
November	Li Dong, Xiao Xue	Begin tonification	Lamb, chicken, black sesame, red dates, astragalus
December	Da Xue, Dong Zhi	Peak tonification, Kidney nourishment	Dang gui lamb soup, black chicken, walnuts, black beans, congee

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Common Mistakes in TCM Seasonal Eating

Based on Chinese clinical sources and practitioner guidance, these are the most frequent errors people make when trying to eat seasonally (translated from Chinese):

1. Following seasonal rules too rigidly without considering constitution. A yang-deficient person who strictly follows the "cooling summer diet" will feel worse, not better. Seasonal guidelines are population-level recommendations. Individual constitution always modifies them.

2. Eating too much of one category. Getting excited about moistening autumn foods and eating snow fungus soup every single day creates dampness accumulation. TCM emphasizes variety within each season's framework — rotate among the recommended foods rather than fixating on one.

3. Switching diet abruptly at season transitions. Going from full winter warming protocol to light spring eating overnight shocks the system. TCM recommends gradual transitions over 2–3 weeks as each season changes. During transition periods, blend elements from both seasons.

4. Ignoring geographic differences. A person living in Guangzhou (hot, humid) and a person living in Harbin (bitterly cold) should not follow identical seasonal protocols. Southern China needs more dampness-clearing even in autumn. Northern China needs warming foods earlier and for longer. Modern TCM practitioners adjust seasonal recommendations based on local climate, not just the calendar.

5. Treating TCM seasonal eating as a weight-loss diet. Seasonal eating is about organ harmony and disease prevention, not calorie restriction. Some people restrict food intake during certain seasons (like avoiding all carbs in summer) and call it TCM-based — but TCM has never advocated food restriction as a health strategy. Adequacy and balance are the goals.

6. Overthinking and creating food anxiety. If following the 24 solar terms creates stress about your meals, you are defeating the purpose. Start with the four-season framework. Add solar term awareness gradually. TCM's most fundamental dietary principle is simple: eat warm, cooked, seasonal food in moderate amounts with a calm mind.

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How to Adapt Seasonal Eating to Your Constitution

Here is the critical nuance that separates TCM seasonal eating from simple "eat local, eat seasonal" advice: your body constitution (体质, tǐ zhì) modifies the seasonal recommendations.

A person with yang deficiency needs more warming foods even in summer — they cannot follow the standard cooling summer protocol without feeling worse. A person with yin deficiency and heat needs cooling foods even in winter — heavy lamb tonification would cause mouth ulcers and insomnia.

The general rule: follow the seasonal baseline, then adjust 20–30% based on your constitution. For example:

• Yang deficient in summer: Follow 70% of the cooling recommendation, but add ginger to dishes and avoid ice completely. Eat room-temperature rather than chilled foods.
• Yin deficient in winter: Follow 70% of the warming recommendation, but choose gentler tonics (black chicken over lamb, huangjing over cinnamon). Include some moistening foods even in winter.
• Phlegm-dampness in late summer: Amplify the dampness-draining foods to 100%. This is your most critical season — double down on barley, red beans, and light soups.

For a complete guide to identifying your constitution and its dietary implications, see our TCM body constitution types guide.

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Seasonal Eating in Practice: Building Your Kitchen Calendar

For readers who want to implement TCM seasonal eating without memorizing 24 solar terms, here is a simplified action plan:

Step 1: Stock seasonal staples. Keep a rotating pantry of season-appropriate ingredients. In autumn, always have pears, snow fungus, lily bulb, and honey on hand. In winter, keep dried ginger, cinnamon, red dates, and astragalus. In spring, stock fresh greens and chrysanthemum. In summer, have mung beans, barley, and bitter melon ready.

Step 2: Make one seasonal soup per week. This single habit covers most of the therapeutic benefit. Choose from the fall yao shan recipes in autumn, winter warming soups in winter, and lighter herbal soups for spring and summer.

Step 3: Adjust your daily tea. This is the easiest daily change. Chrysanthemum or green tea in summer. Ginger or black tea in winter. Rose or jasmine tea in spring. Pear or honey water in autumn. One cup of seasonal tea per day is a micro-intervention with cumulative effect.

Step 4: Follow the "seasonal proverb." Spring eat sprouts. Summer eat melons. Autumn eat fruits and nuts. Winter eat roots. This four-phrase rule (春吃芽夏吃瓜秋吃果冬吃根) captures 80% of TCM seasonal eating in a single sentence.

Step 5: Notice your body's response. TCM seasonal eating is not dogma — it is a feedback loop. If a recommended seasonal food makes you feel worse (bloated, heated, cold, or tired), your constitution may require modification. Adjust accordingly, and consider consulting a TCM practitioner for personalized guidance. See our how TCM practitioners assess constitution for what to expect during a professional consultation.

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FAQ

Q: Do I need to change my diet every 15 days with each solar term? A: Not precisely. Think of it as a gradient, not a series of hard switches. The major dietary shifts happen four times per year (at the start of each season). The solar terms provide finer guidance for those who want to be more precise. Start with the four-season framework and add solar term awareness gradually as you become more comfortable.

Q: I live in a tropical climate with no real winter. How do I apply seasonal TCM eating? A: TCM seasonal eating was developed for the temperate climate of central China. In tropical regions, the primary concern shifts from seasonal cold/heat to managing dampness and heat year-round. Emphasize Spleen-supporting and dampness-draining foods consistently. During cooler months (if they exist), add mild warming foods. Some modern TCM practitioners in Southeast Asia have adapted the framework to focus more on wet/dry seasons rather than the traditional four.

Q: Is the "eat foods of the matching color" principle scientifically valid? A: The five-color theory (五色, wǔ sè) — green for Liver, red for Heart, yellow for Spleen, white for Lung, black for Kidney — is a traditional correspondence system, not a biochemical mechanism. That said, there are interesting overlaps. Black foods like black beans and black sesame are genuinely rich in anthocyanins and minerals. Green leafy vegetables do support detoxification (a Liver-associated function). But these correlations are partial, and the color system should not be taken as a strict nutritional rule.

Q: What does "avoid cold foods in winter" actually mean? Should I never eat salad? A: TCM classifies "cold" in two ways: temperature (physically cold) and thermal nature (energetically cooling). In winter, both should be minimized. A warm salad with cooked vegetables is fine. A bowl of raw, refrigerated greens eaten on a cold January morning is what TCM practitioners would caution against. The concern is that cold foods require the Spleen to "heat them up" before digestion, which consumes yang qi that the body is trying to conserve in winter.

Q: Can children follow TCM seasonal eating? A: Yes, with modifications. Children's Spleen systems are considered immature in TCM (脾常不足, pí cháng bù zú — "the Spleen is perpetually insufficient in children"). This means they benefit especially from Spleen-supporting foods year-round: congee, cooked vegetables, Chinese yam, and easily digestible proteins. Avoid giving children strong tonifying herbs — their bodies do not need the same level of supplementation as adults. See our children's food therapy guide for age-appropriate recommendations.

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Sources

• Huangdi Neijing (Yellow Emperor's Classic of Internal Medicine). Compiled c. 300 BCE.
• Sun Simiao. Qian Jin Yao Fang (Prescriptions Worth a Thousand Gold). Tang Dynasty (c. 652 CE).
• Guangming Daily. (2024). "Chinese Wisdom in Four Seasons of Food and Drink." (四季食饮中的中医智慧). Retrieved from news.gmw.cn.
• Beijing Peking University Dongfang Hospital. "Adapting to Four Seasons for Health." (顺应四季养生，喝出四季健康). Retrieved from dongfangyy.com.cn.
• Chinese Academy of Chinese Medical Sciences Eye Hospital. "TCM Four Seasons Health." (中医四季养生). Retrieved from ykhospital.com.cn.
• Shenyang Municipal Health Commission. (2024). "Spring Equinox Health: Five Principles to Remember." Retrieved from wjw.shenyang.gov.cn.
• Fuzhou Municipal Health Commission. (2024). "White Dew: Moisten Autumn Dryness, Don't Expose the Navel." Retrieved from fuzhou.gov.cn.
• Beijing Municipal Administration of Traditional Chinese Medicine. (2024). "Li Dong: TCM Herbal Health." Retrieved from zyj.beijing.gov.cn.
• Zhihu. "What to Eat in Each of the Four Seasons?" (一年四季该吃什么). Retrieved from zhuanlan.zhihu.com.

— The Yao Shan Guide Team