HONG KONG — If you constantly feel exhausted despite what you believe is adequate rest, your diet might hold the key to renewed vitality. According to Japanese Kampo medicine expert Dr. Takashi Sugiyama, certain fish species offer remarkable medicinal properties that combat fatigue, improve digestive health, and even protect against osteoporosis.
Dr. Sugiyama, who serves as an advisor in Japanese Kampo medicine and chairs the Kanagawa Traditional Chinese Medicine Research Association, shares these insights in his book “Eat Well to Heal Faster.” The text identifies three readily available fish that can be integrated into daily meals for tangible health benefits.
Sea Bream (Tai): The Gentle Energy Booster
Known locally in Hong Kong as “lat yu,” sea bream is an affordable marine fish classified as a neutral-natured food in Kampo medicine. Dr. Sugiyama explains that it helps address poor liver function, anaemia, poor circulation, chronic fatigue, loss of appetite, dry skin, headaches, cold constitution, and signs of ageing.
Individuals with spleen deficiency (weak digestive systems), kidney deficiency (prone to tiredness and dull complexion), or yin deficiency (dry skin and heat-prone body type) may particularly benefit from incorporating sea bream into their diets.
Cooking Recommendations
- Pair with kelp or wakame seaweed: The mineral-rich combination helps eliminate fatigue and restore physical strength.
- Combine with rice or potatoes: This supports gut health, making it ideal for those with weak stomachs.
Recipe: Savory Kombu Sea Bream Rice Soup
Ingredients: 1–2 sea bream fillets, 1 small piece kombu (5×5 cm), 1–2 bowls steamed rice, 3 slices ginger, chopped spring onions, salt, white pepper.
Method: Simmer kombu and ginger in 500ml water for 15–20 minutes. Remove kombu and ginger, add sea bream fillets, cook until white. Season broth. Place rice in bowls, top with fish, pour hot broth over, garnish with spring onions.
Salmon: Warming and Circulatory Support
Salmon is considered a warm-natured ingredient in Kampo medicine. Dr. Sugiyama notes it helps combat ageing, poor digestion, appetite loss, chronic fatigue, nausea, and supports osteoporosis prevention.
This fish is particularly suited to those with qi deficiency (fatigue and weakness), blood deficiency (pale complexion and dizziness), blood stasis (poor circulation and stiffness), and spleen deficiency.
Cooking Recommendations
- Pair with spring onions or leeks: These warming ingredients amplify circulation-boosting effects, ideal for those with insufficient qi and blood.
- Combine with dairy products: Salmon’s vitamin D enhances calcium absorption from dairy, strengthening bones.
Recipe: Lemon-Dill Baked Salmon
Ingredients: 2 salmon fillets, half lemon, fresh dill, 1 tbsp olive oil, 1/2 tsp sea salt, black pepper.
Method: Slice lemon. Pat salmon dry, place on baking tray, drizzle olive oil, season with salt and pepper. Top with lemon slices and dill. Bake at 200°C for 15–20 minutes until cooked through.
Cod: Detoxifying and Bone-Strengthening
Cod is also classified as neutral in Kampo medicine. Dr. Sugiyama states it addresses poor liver function, hangovers, fatigue, heavy body sensation, poor circulation, anaemia, irritability, weak bones, and helps slow ageing while preventing osteoporosis.
It is especially beneficial for blood stasis, blood deficiency, qi deficiency, and kidney deficiency body types.
Cooking Recommendations
- Grill or fry: Cod’s fat-soluble vitamin D requires oil for optimal absorption, making these cooking methods effective for bone health.
- Pair with vitamin C-rich foods: Combining cod with vegetables or fruits enhances skin health benefits.
- Combine with dairy: This pairing boosts calcium absorption for osteoporosis prevention.
Recipe: Crispy Baked Cod Strips
Ingredients: 1–2 cod fillets, 1 egg, 1/2 cup cake flour, 1 cup breadcrumbs, olive oil spray, 1 tsp salt, black pepper.
Method: Pat cod dry, cut into strips. Coat in seasoned flour, beaten egg, then breadcrumbs. Air fry at 190°C for 10–15 minutes, flipping halfway, or bake at 200°C for 15–20 minutes until golden and crispy. Serve with preferred dipping sauce.
The Bigger Picture
While these fish offer tangible health benefits, Dr. Sugiyama emphasises that individual body types vary. The Kampo medicine approach encourages understanding one’s constitution before making dietary changes. For lasting energy and well-being, integrating these nutritious fish into a balanced diet, alongside proper rest and medical guidance, may provide Hong Kong’s fatigue-plagued population with a delicious path to renewed vitality.
Note: Individual results may vary. Consult a healthcare professional before making significant dietary changes, especially if you have underlying health conditions.