Although it is recommended to eat more summer fruits, Traditional Chinese Medicine (TCM) views people as having different constitutions, and each fruit has its own nature. The nutritional and medicinal values of each fruit vary. Careless consumption of fruits can also lead to discomfort. However, if you choose fruits according to your own constitution, the nourishing effects will be twice as effective!
Constitution classification is a unique theory in Traditional Chinese Medicine, which is commonly known as cold, heat, deficiency, and excess. People with a "cold constitution" have a lower internal heat production, so their hands and feet are colder, their complexion is paler than average, they prefer hot drinks, rarely feel thirsty, and feel uncomfortable in air-conditioned rooms even on hot summer days, needing a cup of hot tea or an extra layer of clothing to feel comfortable. Conversely, people with a "hot constitution" produce more heat, have a flushed face, are prone to thirst and a dry tongue, prefer cold drinks, and feel very comfortable in air-conditioned rooms during summer.
A deficient constitution is caused by a decline in vital energy, leading to listlessness, palpitations, and shortness of breath. An excess constitution easily leads to fever, abdominal bloating, irritability, and coarse breathing, and is prone to constipation.
Fruit Nature vs. Body Constitution
TCM believes that food produces "cold, heat, warm, and cool" effects in the body. Therefore, every fruit has its own "personality." TCM emphasizes balance and harmony of yin and yang, so people with a heat-dominant constitution should eat more cooling foods, while those with a cold-dominant constitution should naturally eat more warming foods. The principle for eating fruits is the same.
TCM considers heaty fruits to be those with high heat density and high sugar content. Eating such fruits can easily lead to "internal heat," increasing the body's energy. Conversely, fruits with low heat density, rich in fiber, but low in fat and sugar are considered cooling. Eating such fruits fills the stomach with fiber and water, making it difficult to eat other nutritious foods. Eating too many can lead to a gradual loss of energy and physical strength, and one becomes more sensitive to cold and weaker.
So, how should different constitutions be paired with fruits? Nutrition experts provide the guidance:
1. Peach – Highest iron content among fruits
There is a common saying, "Peaches nourish, apricots harm." Peaches are rich in various vitamins, minerals, and fruit acids, and their iron content is the highest among fruits. Iron is a main raw material for human blood production and is very beneficial to health.
2. Apricot – Good for relieving coughs, moistening the intestines, and relieving constipation
Apricots contain citric acid, malic acid, and beta-carotene, and are mainly used to relieve coughs and asthma, moisten the intestines, and relieve constipation. However, the "Compendium of Materia Medica" states that "eating too many raw apricots can harm muscles and bones."
3. Watermelon – Clears heat, relieves summer heat, and promotes urination
There is a Chinese proverb: "Eating watermelon in summer, no need for medicine." This indicates that watermelon is the most suitable fruit for summer. Watermelon is rich in vitamins A, B1, B2, C, glucose, sucrose, malic acid, glutamic acid, and arginine. It has the effects of clearing heat and relieving summer heat, promoting urination, and lowering blood pressure, and has certain auxiliary therapeutic effects for high fever, thirst, excessive sweating in summer, less urine in nephritis, and hypertension.
Although watermelon is good, TCM experts believe that watermelon is a cooling food that can easily damage the spleen and stomach. Therefore, people with a deficient and cold spleen and stomach, or those with chronic enteritis, gastritis, duodenal ulcers, or loose stools should eat it less. Healthy people should also not consume it in excess, otherwise it will damage the spleen and stomach, causing indigestion or diarrhea.
One point to note is that patients with colds and fevers in summer often eat watermelon to replenish fluids and reduce fever. However, because it is a sweet and cold food, it is not suitable for wind-cold colds or the early stages of a cold, especially for those with symptoms of aversion to cold and no sweat.
4. Citrus – Limonene has anti-cancer effects
Citrus fruits can moisten the lungs and regulate qi. Fresh orange juice contains various organic acids and vitamins, which help human metabolism, have a whitening effect, and also have multiple health benefits. The white silk-like network on the surface of the orange segments contains vitamin P, which can prevent and treat high blood pressure and has the effect of resolving phlegm. There is a famous essential oil called limonene, which is the main component of most citrus fruits. Current research indicates that limonene has anti-cancer effects.
5. Papaya – Treats protein digestion problems
Papaya is not only a delicious fruit but also has medicinal effects. Papaya contains an important digestive enzyme called papain, which can break down protein foods into a digestible state and can dissolve up to 35 times its own weight of lean meat. This is why papaya is used to treat protein digestion disorders. It is most abundant in the leaves of the papaya tree and in the skin of unripe papayas.
6. Pineapple – Breaks down proteins and dissolves blood clots
Every 100 grams of pineapple fruit contains as much as 30 milligrams of vitamin C and is rich in water. Its pulp, like papaya, contains an enzyme that breaks down proteins, so it can soften meat and dissolve blood clots.
7. Strawberry – Reduces pain from sun exposure
Strawberries are rich in vitamins C and B, calcium, phosphorus, and potassium, and still hold a place in herbal medicines today. Its leaves, when boiled, can be used as an astringent and to treat diarrhea, fever, mouth ulcers, and gum diseases.
8. Grapes – Excellent antioxidant effects
The antioxidant effect of grape seed is 20 times that of vitamin C and 50 times that of vitamin E. Grape seeds contain a large amount of OPC antioxidants. OPC is a powerful flavonoid, mainly found in the skin and seeds. Red grape seeds are especially a good source of OPC and are a potential key to increasing antioxidant activity in the human body, protecting against oxidative damage, and delaying the aging process.
9. Banana – Anti-depressant and aids sleep
Banana is one of the oldest fruits for humans, with very high nutritional value. It is a natural source of potassium and also contains sodium, which can inhibit the development of high blood pressure and cardiovascular diseases. It maintains normal blood pressure and heart function, is rich in vitamin B6 that keeps people away from depression, and the mineral magnesium that relieves stress. It is also a source of the essential amino acid tryptophan. Together with vitamin B6, niacin, and magnesium, it is a main raw material for the human body to produce serotonin, having anti-depressant, sedative, and sleep-inducing effects.
10. Apple – Lowers cholesterol and prevents gallstones
Apples not only contain protein, fat, carbohydrates, various vitamins, minerals, malic acid, etc., but also a valuable pectin component. Pectin is a soluble fiber that promotes gastrointestinal motility, regulates the digestive system, and combines with cholesterol to help the body excrete it, thereby lowering cholesterol. Pectin also combines with cholesterol in the gallbladder to be excreted, which can dilute bile and has the effect of preventing gallstones. (Source: Gourmet Guide)