When people think of Traditional Chinese Medicine (TCM), they often picture mysterious jars of exotic herbs with names they can’t pronounce. But here’s the thing: some of the most powerful and supportive TCM herbs are probably already sitting in your kitchen cabinet.
That’s right—your spice rack and pantry may be hiding more medicine than you realize. In TCM, food and herbs are seen as one and the same: both are tools to nourish Qi, balance Yin and Yang, and keep the body in harmony with nature. Let’s take a look at five everyday herbs you likely already own, and how they’ve been used in Chinese medicine for centuries.
1. Ginger (Sheng Jiang / Gan Jiang)
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In Your Kitchen As: Fresh ginger root or dried ground ginger.
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In TCM: Ginger is a superstar. Fresh ginger (Sheng Jiang) disperses cold, supports digestion, and helps with nausea (think morning sickness, motion sickness, or stomach upset). Dried ginger (Gan Jiang) is more warming and is used to stoke the body’s Yang fire, helping with cold hands and feet, fatigue, or diarrhea from cold.
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Everyday Use: Add slices to hot water for a simple digestion-soothing tea, or toss a knob of ginger into soups and stir-fries for warmth and circulation.
2. Cinnamon (Rou Gui / Gui Zhi)
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In Your Kitchen As: Cinnamon sticks or ground cinnamon.
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In TCM: Cinnamon comes in two forms. Cinnamon twig (Gui Zhi) is used to release the surface—think early stages of a cold with chills and body aches. Cinnamon bark (Rou Gui) is stronger and deeply warms Kidney Yang, supporting fertility, menstrual health, and chronic cold patterns.
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Everyday Use: Sprinkle ground cinnamon in oatmeal, bake with it, or simmer a stick in tea to gently warm digestion and circulation.
3. Garlic (Da Suan)
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In Your Kitchen As: Fresh garlic cloves.
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In TCM: Garlic is pungent and warm, famous for killing parasites, dispersing cold, and supporting digestion. It also moves Qi and warms the middle burner (your digestive center).
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Everyday Use: Add raw or lightly cooked garlic to meals for immune support—especially helpful in cold and flu season.
4. Mint (Bo He)
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In Your Kitchen As: Fresh mint leaves or dried tea.
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In TCM: Mint is cool and acrid, helping to “release the exterior” (translation: it’s great for early-stage colds, sore throats, and headaches). It also smooths Liver Qi, making it helpful for irritability, PMS, or tension headaches.
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Everyday Use: Brew fresh mint in hot water for a cooling tea, or toss it into salads and summer dishes to clear heat and uplift your mood.
5. Goji Berries (Gou Qi Zi)
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In Your Kitchen As: Dried berries, often found in natural food stores or teas.
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In TCM: Goji berries nourish Liver Blood and Kidney Yin—translation: they support fertility, eye health, and overall vitality. They’re considered gentle but powerful tonics that can be eaten daily.
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Everyday Use: Toss a handful into oatmeal, smoothies, trail mix, or soup for a naturally sweet, nutrient-packed boost.
Final Thoughts
The beauty of TCM is that it makes medicine approachable and practical—you don’t need a pharmacy of exotic herbs to begin. Everyday foods in your kitchen already carry medicinal qualities when used intentionally. By understanding the nature of these herbs—warming or cooling, moving or nourishing—you can start to build meals that are not just delicious, but deeply supportive of your health and well-being.
So the next time you reach for cinnamon, ginger, or mint, know that you’re not just cooking—you’re practicing medicine.