What to note about "light nourishment" during the Grain in Ear solar term
June 5th marks the ninth of the 24 solar terms—Grain in Ear. "Mang" (芒) refers to some crops with awns, such as barley and wheat, which begin to mature, while "Zhong" (种) means seeds. This signifies that it is the most suitable time to plant awned grain crops like late-millet, broomcorn millet, and panicum. During the Grain in Ear period, the weather becomes hot, marking the typical arrival of summer. This time also serves as a dividing point for planting crops; after this solar term, the survival rate of crops will progressively decrease. The agricultural proverb "Mang zhong mang mang zhong" (芒种忙忙种), or "Busy planting during Grain in Ear," reflects this very meaning.
For dietary regimen during the Grain in Ear solar term, health experts throughout history have regarded "light nourishment" (清补) as the optimal choice. So, what exactly is "light nourishment"? And how can one practice it for greater benefit to the body?
Here, "light nourishment" means using food ingredients with certain properties to relieve summer heat and promote the production of body fluids to supplement the body's consumption. At this time, one should eat foods that dispel summer heat, replenish Qi, and promote the production of fluids to quench thirst, such as black plum, hawthorn, lemon, grapes, strawberries, tomatoes, pineapple, mango, and kiwi. Their sourness can help reduce sweating, stop diarrhea, and expel dampness. Moderate nourishment can also prevent excessive sweating from depleting Qi and damaging Yin.
At this point, many people might associate "light nourishment" with "light diet" or "plain food." In fact, "light nourishment" does not mean simply eating vegetables and fruits, nor does it pursuing an absolutely plain diet. In truth, "light nourishment" emphasizes the act of nourishment, but with the added function of clearing heat and dispelling summer heat to cope with the scorching climate. The following several types of meat and supplements have "light nourishing" effects; you may consider them for reference.
1. Duck. On a scorching summer day, while maintaining a reasonable balance of meat and vegetables, duck is undoubtedly the首选 (first choice) for meat consumption. The greatest characteristic of duck is its neutral nature, neither too warm nor too hot, making it effective for clearing heat and purging fire. According to the Traditional Chinese Medicine (TCM) principle of "treating heat with cold," eating it during a season when one is prone to "internal heat" (上火) has a powerful effect in nourishing Yin, strengthening the stomach, invigorating the spleen, and promoting urination to expel dampness. It is suitable for anyone with internal dampness-heat or excessive "virtual fire."
2. American Ginseng. During the intense heat of summer, excessive sweating depletes the body's Yin fluids. When Yin is damaged, it's easy for "virtual fire" to arise, leading to symptoms like fatigue, listlessness, vexation and agitation, a red tongue, and dark urine. American ginseng is cooling yet nourishing; it can reduce fire, promote the production of body fluids, and alleviate vexation and fatigue. Taking 1-2 grams each time, steeped in boiling water as a tea, is very convenient.
3. Loach. After a spring of growth, the flesh of loach is at its most plump and delicious during this season. As an excellent food source that is high in protein and low in fat, it is known as the "ginseng of the water." TCM theory also holds that loach can tonify the middle energizer and replenish Qi, detoxify and protect the liver, quench thirst and sober up, and improve complexion. Furthermore, regular consumption of loach by the elderly can help resist aging and strengthen the body.
4. Fish. This season is the spawning period for large yellow croaker, small yellow croaker, chub, mackerel, salmon, and turbot. Therefore, these types of fish are most suitable to eat at this time.