top of page

Nourishing Your Body in Metal Season: A Guide to Seasonal Grocery Shopping

As the vibrant colors of autumn paint the world, we transition into Metal season. This season, which corresponds to the Lung and Large Intestine meridians, encourages us to focus on foods that support these organs and resonate with the essence of Metal – clarity, purity, and resilience. In this blog post, we will explore the ideal foods to shop for during Metal season, providing you with a comprehensive grocery list to nourish your body and embrace the essence of autumn.


Meats and Proteins:

  • Organic Chicken: A lean source of protein that supports the Lung meridian and provides essential nutrients.

  • Turkey: Turkey is another excellent choice for the Metal season. It is rich in protein and contains important minerals such as selenium and zinc, which support the immune system.

  • Duck: Duck is a flavorful and succulent meat that can add a delicious touch to autumn meals. It is particularly beneficial for the Lungs and Yin nourishment.

  • Lamb: Lamb is considered a warming meat in TCM and is suitable for the cooler temperatures of the Metal season. It is a good source of protein, iron, and B vitamins.

  • Pork: Pork is commonly consumed in many cuisines and can be a suitable option for the Metal season if cooked mindfully. Choose lean cuts and avoid heavily processed pork products.

  • Venison: Venison is a lean and nutrient-dense meat that aligns with the grounding and nourishing qualities of the Metal element.

  • Tofu: A plant-based protein that aligns with the Metal element and provides a nutritious alternative to animal proteins. ***It must be organic and I do not recommend this for men or women with high estrogen.

Fruits:

  • Apples: Apples are a classic fall fruit and a perfect choice for the Metal season. They are rich in fiber, antioxidants, and vitamin C, which support respiratory health and immune function.

  • Pears: Pears are juicy and delicious fruits that resonate with the essence of autumn. They are known to nourish the Lungs and promote healthy digestion.

  • Grapes: Grapes are a sweet and refreshing fruit that can provide a burst of energy and vitality during the Metal season. They are a good source of vitamins and antioxidants.

  • Persimmons: Persimmons are a unique fruit with a sweet and slightly tangy flavor. They are beneficial for the Lungs and support respiratory health.

  • Cranberries: Cranberries are tart and vibrant berries that are abundant during the fall season. They are known for their cleansing properties and support for the urinary system.

  • Pomegranates: Pomegranates are rich in antioxidants and provide a delightful burst of flavor. They are beneficial for the cardiovascular system and overall well-being.

  • Kiwis: Kiwis are a good source of vitamin C and other nutrients that support immune function and respiratory health.

  • Figs: Figs are a delicious and nutrient-dense fruit that can be enjoyed fresh or dried. They are known to support the Large Intestine and promote healthy digestion.

  • Oranges: Oranges are a classic source of vitamin C, which supports the immune system and overall vitality during the colder months.

  • Tangerines and Mandarin Oranges: Tangerines and mandarin oranges are small, easy-to-peel fruits that are often associated with the holiday season. They are rich in vitamin C and provide a boost of energy.

  • Dates: Dates are a sweet and nutritious fruit that can be enjoyed as a natural sweetener in desserts and snacks. They are known to support the digestive system.

  • Quinces: Quinces are a unique fruit with a lovely fragrance and taste. They are beneficial for the respiratory system and overall well-being.

Vegetables:


  • Root Vegetables:

  • Sweet Potatoes: Sweet potatoes are nourishing and grounding, making them an excellent choice for the Metal season. They are rich in vitamins and minerals, including beta-carotene, which supports respiratory health.

  • Carrots: Carrots are a classic root vegetable that aligns with the essence of autumn. They are rich in beta-carotene and fiber, supporting both the Lungs and Large Intestine.

  • Cruciferous Vegetables:

  • Broccoli: Broccoli is a nutrient-dense vegetable that provides important antioxidants and supports the immune system.

  • Cauliflower: Cauliflower is a versatile vegetable that can be used in various dishes. It is rich in vitamins and minerals and beneficial for the digestive system.

  • Leafy Greens:

  • Spinach: Spinach is a leafy green vegetable that is high in iron and other essential nutrients. It supports both the Lungs and Large Intestine.

    • Kale: Kale is another nutrient-packed leafy green that aligns well with the essence of the Metal season. It provides a wide array of vitamins and minerals.

    • Winter Squash:

    • Butternut Squash: Butternut squash is a delicious and versatile vegetable that resonates with the flavors of autumn. It is beneficial for the respiratory system and overall well-being.

    • Brussels Sprouts: Brussels sprouts are a cruciferous vegetable that promotes healthy digestion and detoxification, supporting the energy of the Large Intestine.

    • Onions and Garlic: Onions and garlic are warming vegetables that add depth of flavor to dishes. They have natural antibacterial properties and are beneficial for the immune system.

    • Mushrooms: Mushrooms, especially varieties like shiitake and maitake, have immune-boosting properties and support respiratory health.

    • Cabbage: Cabbage is a cruciferous vegetable that can be enjoyed in various forms. It supports the digestive system and provides important nutrients.

    • Radishes: Radishes are cooling and cleansing vegetables that support the digestive system and are suitable for the Metal season.

    • Turnips: Turnips are a root vegetable that aligns with the grounding energy of the Metal element. They are nourishing and beneficial for the digestive system.


Grains:

  • Brown Rice: Brown rice is a wholesome and nourishing grain that provides fiber, vitamins, and minerals. It is gentle on the digestive system and supports the energy of the Large Intestine.

  • Quinoa: Quinoa is a nutrient-dense grain that is a good source of protein, fiber, and essential amino acids. It is easy to digest and provides sustained energy throughout the day.

  • Millet: Millet is a gluten-free grain that aligns well with the essence of autumn. It is rich in minerals and supports digestive health.

  • Buckwheat: Despite its name, buckwheat is not related to wheat and is gluten-free. It is a warming grain that supports the digestive system and provides a good source of nutrients.

  • Oats (Gluten-Free): Gluten-free oats are a comforting and versatile grain that can be enjoyed as oatmeal or used in various baked goods. They provide fiber and nutrients that support the digestive system.

  • Amaranth: Amaranth is a gluten-free grain that is rich in protein, calcium, and iron. It supports the energy of the Large Intestine and nourishes the body.

  • Wild Rice: Wild rice is a unique grain that is rich in protein and fiber. It has a nutty flavor and complements the essence of autumn.

  • Sorghum: Sorghum is a gluten-free grain that provides a good source of nutrients, including antioxidants and fiber. It aligns well with the grounding energy of the Metal element.

  • Teff: Teff is a small gluten-free grain that originates from Ethiopia. It is rich in iron and provides sustained energy.

Nuts:

  • Almonds: Almonds are a versatile and nutrient-dense nut that aligns well with the essence of autumn. They are a good source of healthy fats, protein, and vitamin E.

  • Walnuts: Walnuts are rich in omega-3 fatty acids and provide a satisfying crunch. They are beneficial for brain health and support the energy of the Lungs.

  • Pecans: Pecans are a delicious and buttery nut that provides essential nutrients, including manganese and copper.

  • Chestnuts: Chestnuts are a warming and nourishing nut that aligns well with the grounding energy of the Metal element. They are often associated with the holiday season and can be enjoyed roasted or used in various dishes.

  • Pistachios: Pistachios are a vibrant and flavorful nut that provides a good source of antioxidants and protein.

Seeds:

  • Pumpkin Seeds: Pumpkin seeds, also known as pepitas, are a rich source of zinc and other essential minerals. They support the immune system and provide a delightful crunch.

  • Sunflower Seeds: Sunflower seeds are a versatile seed that provides vitamin E and other nutrients. They are a great addition to salads, smoothies, and baked goods.

  • Chia Seeds: Chia seeds are a superfood that provides omega-3 fatty acids, fiber, and protein. They can be used in various recipes, including puddings and smoothies.

  • Flaxseeds: Flaxseeds are a rich source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. They support cardiovascular health and digestion.

  • Sesame Seeds: Sesame seeds are a common ingredient in Asian cuisine and provide essential nutrients, including calcium and iron. They can be used in both sweet and savory dishes.

Herbs:

  • Ginger: Ginger is a warming herb that supports digestion and helps to expel cold from the body. It is beneficial for the respiratory system and provides a comforting flavor to dishes.

  • Astragalus: Astragalus is an immune-boosting herb that aligns well with the essence of autumn. It supports the Lung and Spleen energies and helps to strengthen the body's defense system.

  • Licorice Root: Licorice root is a sweet and nourishing herb that can be used in small amounts to harmonize the flavors of other herbs and spices. It supports the respiratory system and helps soothe the throat.

  • Echinacea: Echinacea is a well-known herb for immune support. It can be consumed as a tea or in tincture form to help strengthen the body's defenses during the colder months.

  • Mullein: Mullein is a respiratory tonic herb that supports the health of the lungs and can be used to soothe respiratory discomfort.

  • Sage: Sage is a grounding herb that aligns with the essence of the Metal element. It can be used to enhance the flavor of savory dishes and has been traditionally used for its cleansing properties.

  • Thyme: Thyme is a flavorful herb that supports the respiratory system and adds a delightful taste to various dishes.

Spices:

  • Cinnamon: Cinnamon is a warming spice that aligns with the essence of autumn. It can be used in both sweet and savory dishes and provides a comforting flavor.

  • Nutmeg: Nutmeg is a grounding spice that can be used in desserts and beverages. It adds a warm and nutty flavor to dishes.

  • Cloves: Cloves are a warming spice that provides a rich and aromatic flavor. They can be used in both sweet and savory recipes.

  • Black Pepper: Black pepper is a pungent spice that supports digestion and adds depth to dishes.

  • Cardamom: Cardamom is a warming spice that can be used in desserts and beverages. It has a unique and aromatic flavor.

  • Turmeric: Turmeric is a vibrant and golden spice that provides anti-inflammatory properties and supports overall well-being.

  • Allspice: Allspice is a warming spice that resembles a combination of flavors, including cinnamon, nutmeg, and cloves. It can be used in various dishes, both sweet and savory.

Miscellaneous:

  • Honey: A natural sweetener that adds a touch of sweetness to your dishes, supporting the Lung and Large Intestine meridians.

  • Herbal Teas: Choose calming and warming herbal teas like chamomile, ginger, or peppermint to support respiratory health and relaxation.

Tips for Shopping and Meal Planning:

  • Opt for seasonal and locally grown fruits and vegetables whenever possible to maximize freshness and nutrient content.

  • Aim for a balanced diet that includes a variety of colors and flavors, ensuring you receive a diverse range of nutrients to support your body.

  • Choose cooking methods that align with the Metal season, such as roasting or sautéing, to enhance the flavors of your ingredients while maintaining their nutritional value.

  • Prepare meals mindfully, taking time to savor each bite and connect with the nourishing essence of the foods you consume.


As we embrace the essence of Metal season, let us be mindful of the foods we choose to nourish our bodies and support the Lung and Large Intestine meridians. Incorporating seasonal and wholesome ingredients into our meals can provide a harmonious and grounding experience, aligning with the changing energies of autumn. Use this grocery list as a guide to shop for foods that resonate with the Metal element, fostering clarity, purity, and resilience within yourself. Embrace the bounty of the season and enjoy the nourishing benefits of these delightful foods throughout Metal season and beyond.

Comments


bottom of page