2. 西瓜——天生白虎清暑热
▪ 性味归经：甘寒，归心、胃、膀胱经
▪ 养生功效：
· 清热解暑，缓解小便短赤
· 除烦止渴，平息心火亢盛
· 古籍溯源：《本草纲目》誉其为“天生白虎汤”，《饮食须知》载：“西瓜性寒解热，有天生白虎汤之号”。现代研究表明，西瓜中的瓜氨酸可以促进血管舒张，辅助降血压，其番茄红素含量是番茄1.5倍，能够抗紫外线损伤。食用建议：脾胃虚寒者取西瓜翠衣煮水，配生姜2片调和寒性。
3. 荔枝——养血安神补脾阳
▪ 性味归经：甘酸温，归脾、肝经
▪ 养生功效：
· 补脾益血，改善夏季虚寒腹泻
· 安神助眠，缓解心脾两虚失眠
· 古籍溯源：《食疗本草》称“通神益智，健气”；《玉楸药解》载：“荔枝甘温滋润，最益脾肝精血”。现代研究表明，荔枝中含有的L-精氨酸可促进胶原蛋白合成，荔枝的维生素C含量是苹果20倍，有助于增强免疫力。食用建议：每日不超过10颗，阴虚内热者配淡盐水或绿豆汤同食。
4. 桑葚——滋肾养阴乌须发
▪ 性味归经：甘酸寒，归肝、肾经
▪ 养生功效：
· 滋阴补血，改善须发早白
· 润肠通便，缓解阴虚便秘
· 古籍溯源：《滇南本草》载：“桑葚益肾脏而固精，久服黑发明目”；《随息居饮食谱》称其“滋肝肾，充血液，祛风湿”。现代研究表明，桑葚中白藜芦醇的含量超葡萄3倍，能够抗衰老，且富含花青素，可以调节肠道菌群平衡。食用建议：鲜品每日20-30g，脾胃虚寒者可蒸制或煮粥。
5. 李子
每年6-7月是李子成熟、味道甜美的时节，《随息居饮食谱》记载其“甘酸凉。熟透食之，清肝涤热，活血生津。”夏至后气温逐渐升高，汗出增多易耗气伤津，夏季应心不免容易急躁易怒心火偏旺的情况，李子清肝涤热，应中医“实则泻其子”通过清泻肝火以降心火，此时李子就是不错的选择。
果食养生小贴士
时辰有节：晨食荔枝温补脾阳，午食西瓜清心降火，暮食桑葚滋肾养阴。
配伍增效：杨梅配紫苏叶解表化湿，西瓜配薄荷叶增强清凉，荔枝配山药粥防上火。
禁忌提示：糖尿病慎食荔枝、桑葚，湿疹患者少食杨梅，经期女性忌过量西瓜。
顺天应时，以果养人
夏至食果之道，深蕴“天人合一”的中医智慧。正如《养老奉亲书》所言：“夏月宜用酸收之味，以固表气。”择四时佳果，调阴阳平衡，让身心与盛夏同频共长。愿这一口自然的清甜，助您安度炎夏，静候秋声。夏至果正熟，食养即天养
( Summer Solstice Arrives, All Things Flourish)
The sun reaches its zenith; daylight begins to wane."
Summer Solstice (Xia Zhi), the earliest determined solar term, marks the sun’s direct alignment with the Tropic of Cancer, bringing the longest day and peak yang energy. As the Book of Changesstates: "As the sun departs, the moon arrives; as heat fades, cold approaches."Health preservation during Summer Solstice emphasizes "protecting yang and nurturing yin"—preventing excessive heart fire while supporting nascent yin. Traditional Chinese Medicine (TCM) highlights "five fruits as aids,"aligning with nature’s bounty to balance body and mind.
Summer Solstice and Fruit-Based Health Principles
1. Climate and Physiological Characteristics
·Yang Dominates, Yin Emerges: Extreme yang energy opens pores, causing excessive sweating and depleting qi and fluids (Yellow Emperor’s Inner Canon).
·Heart Fire Flares: Summer correlates with the heart, leading to irritability, insomnia, and mouth ulcers (Medical Revelations).
·Dampness Overwhelms the Spleen: Humid weather impairs digestion, causing poor appetite and fatigue.
2. Fruit Selection Principles
✅ Sour-Sweet to Nourish Yin: Bayberries, mulberries.
✅ Clear Heart Fire: Watermelon, lotus plumule.
✅ Strengthen Spleen and Resolve Dampness: Papaya, loquat.
Recommended Seasonal Fruits for Summer Solstice
1. Bayberry (Yang Mei) – Stops Sweating and Quenches Thirst
Nature, Flavor & Meridian Tropism: Sour-sweet-warm; Lung, Stomach meridians.
Health Benefits:
o Promotes fluid production, alleviates summer sweating.
o Aids digestion, improves appetite.
Classical References:
o Compendium of Materia Medica: "Bayberries quench thirst, harmonize the organs, and cleanse the stomach."
o Modern studies highlight anthocyanins (twice blueberries’ antioxidant power) and polyphenols that inhibit H. pylori.
Usage: Soak in saltwater for 10 minutes; limit to 15 berries daily for those with yin deficiency and heat.
2. Watermelon – Nature’s ‘White Tiger Decoction’
Nature, Flavor & Meridian Tropism: Sweet-cool; Heart, Stomach, Bladder meridians.
Health Benefits:
o Clears summer heat, relieves scanty urine.
o Soothes heart fire and irritability.
Classical References:
o Compendium of Materia Medica: "Watermelon is nature’s White Tiger Decoction, cooling heat."
o Citrulline aids vasodilation; lycopene content surpasses tomatoes by 1.5x.
Usage: Boil rind with 2 ginger slices for cold-sensitive constitutions.
3. Lychee – Nourishes Blood and Spleen Yang
Nature, Flavor & Meridian Tropism: Sweet-sour-warm; Spleen, Liver meridians.
Health Benefits:
o Warms the spleen, alleviates summer diarrhea.
o Calms the mind, improves sleep.
Classical References:
o Dietary Materia Medica: "Lychee enhances wisdom and fortifies qi."
o Rich in L-arginine (collagen synthesis) and vitamin C (20x apples).
Usage: Limit to 10 lychees daily; pair with salted water or mung bean soup for yin deficiency with heat.
4. Mulberry (Sang Shen) – Nourishes Kidneys and Yin
Nature, Flavor & Meridian Tropism: Sweet-sour-cool; Liver, Kidney meridians.
Health Benefits:
o Replenishes blood, prevents premature graying.
o Moistens intestines, relieves yin-deficiency constipation.
Classical References:
o Diannan Herbal: "Mulberries strengthen kidneys, darken hair, and brighten eyes."
o Resveratrol levels exceed grapes 3x; anthocyanins balance gut flora.
Usage: 20–30g fresh daily; steam or cook into porridge for cold-sensitive constitutions.
5. Plum (Li Zi)
Ripe in June–July, plums align with TCM’s "draining excess liver fire to calm heart fire."Suixi Ju Diet Manualnotes: "Plums clear liver heat, activate blood, and generate fluids."
Fruit Consumption Tips
·Timing:
o Morning: Lychee to warm spleen yang.
o Noon: Watermelon to cool heart fire.
o Evening: Mulberries to nourish kidney yin.
·Synergistic Pairings:
o Bayberry + perilla leaves: Resolve dampness.
o Watermelon + mint: Enhance cooling.
o Lychee + yam congee: Prevent overheating.
·Contraindications:
o Diabetes: Limit lychee and mulberries.
o Eczema: Reduce bayberry intake.
o Menstruation: Avoid excessive watermelon.
Conclusion: Align with Heaven, Nourish with Fruits
Summer Solstice fruit practices embody TCM’s "unity of heaven and human."As The Classic on Nourishing the Elderlyadvises: "Summer calls for sour flavors to consolidate surface qi."Let nature’s sweetness guide you through summer’s blaze, nurturing balance as autumn approaches.
Summer’s Fruits Ripen, Nourishment Aligns with Heaven
供稿：中国中医科学院广安门医院 吕家兴 吕品 提桂香返回搜狐，查看更多