Food-Medicinal List

Food as Medicine

The Official Food-Medicinal List

What is this list?

These are everyday foods with measurable nutritional actions, chosen from mainstream nutrition science rather than traditional materia medica. Every claim below carries a source you can check.

Songke teas and food plans are built only from this list. There are currently 19 entries.

If it is not on this list, Songke will not use it — however famous it is.

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Whole grains & legumes

Everyday base 5 items

Slow carbohydrates and fiber that help keep blood sugar and cholesterol steady.

Oats Barley Lentils and kidney beans Sweet potato Jerusalem artichoke

Vegetables, fruit & aromatics

Daily 6 items

Polyphenols, potassium and plant compounds from produce you can buy in any supermarket.

⚠️ Safety note: If you take warfarin or another blood thinner, keep vitamin K intake (leafy greens) consistent rather than suddenly increasing it.

Leafy greens and beetroot Orange peel and lemon zest Ginger Garlic Cinnamon Turmeric

Omega-3, nuts & oils

Several times a week 4 items

Fats that support the heart and blood vessels.

⚠️ Safety note: Mercury: if you are pregnant, breastfeeding or feeding young children, avoid shark, swordfish, king mackerel and tilefish, and limit albacore tuna to once a week.

Fatty fish (salmon, herring, mackerel, sardines) Walnuts Pumpkin seeds Extra-virgin olive oil

Fermented foods & traditional roots

Optional 4 items

Live cultures and traditional roots widely sold in Western stores. Evidence varies — read the safety notes.

⚠️ Safety note: Goji and astragalus have no verifiable page in the approved Western source list, and both may interact with medication. Ask a pharmacist before using them regularly.

Kefir and yogurt Shiitake mushrooms Goji berries Astragalus (root)

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Sources

This list is compiled from the following evidence-based sources:

Harvard T.H. Chan — The Nutrition Source (oats, legumes, fiber, microbiome, fish, nuts, mushrooms, leafy greens)
NIH NCCIH — ginger, turmeric, cinnamon, green tea, garlic, astragalus, ashwagandha
Cleveland Clinic — the “adrenal fatigue” evidence review
Where no reliable source could be verified, the entry says so instead of guessing.

Official lookups: Harvard T.H. Chan — The Nutrition Source

Food-Medicinal List

Food as Medicine

What is this list?

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