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Fresh Chinese Yam, Lotus Seed, Lily Bulb & Longan Soup

Traditionally associated with calming the mind, easing anxiety, and supporting restful sleep

In short: Fresh Chinese Yam, Lotus Seed, Lily Bulb & Longan Soup is a soup that Traditionally associated with calming the mind, easing anxiety, and supporting restful sleep. It is most often made for sleep & calm. Total time about 1 hr 45 min. Key ingredients: chinese yam, lotus seeds, lily bulb, longan flesh.

By · Published under our editorial policy · Research library

Prep
15 min
Cook
1 hr 30 min
Total
1 hr 45 min
Makes
1.2 L
Sleep & Calm
Fresh Chinese Yam, Lotus Seed, Lily Bulb & Longan Soup

Why people make this soup

Traditional Chinese medicine holds a simple standard for good health: eat well, sleep well, and have regular bowel movements. It is a simple standard — but for many people, the second item on that list is the hardest to achieve. Life pressure, long hours, and a general sense of being unable to switch off at night have made poor sleep quality incredibly common.

This soup draws on a cluster of ingredients that Chinese food therapists have relied on for generations to calm what traditional medicine calls the “heart spirit” (xin shen) — the mental and emotional dimension of wellbeing. It is gentle and naturally sweet, tasting more like a comforting soup than any kind of medicine. Suitable for those who have trouble falling asleep, those who wake in the small hours and cannot get back to sleep, and those whose dreams are too vivid and restless.

What studies say about the key ingredients

Traditional use is not the same as clinical proof. Here is the strongest human research we found for each ingredient, limitations included.

  • Lotus seeds · Randomized crossover trial, 10 participants · 2019
    Lotus seed meals had a low glycemic index (GI 21–51 across the lotus seed and adzuki bean meals), while several other starchy foods did not differ significantly from rice. Lotus seed's in vitro hydrolysis index was also lower than that of other test foods.Limitation: Only ten healthy participants and acute single-meal tests, so findings may not apply to people with diabetes or to long-term intake.PubMed 30875961
  • Red dates · Meta-analysis, 483 participants · 2025
    Jujube was associated with significantly lower BMI and triglycerides, and lower fasting blood sugar in people with type 2 diabetes. LDL and total cholesterol fell only in some subgroups. HDL, AST and ALT did not change significantly.Limitation: The authors state the overall quality of the evidence is limited, and results varied significantly by dose, treatment duration and disease type.PubMed 40399274 · 3 more red dates studies

From the Nourilo Research Library. Findings come from specific doses, extracts and populations and may not apply to a home-cooked recipe.

Safety first — read before you cook

This is a traditional food, not a treatment. Please check with your doctor or pharmacist before making it a regular part of your diet if you:

  • are pregnant or breastfeeding, or are cooking for a young child;
  • take regular medicines — especially blood thinners, blood-pressure, diabetes or immune-suppressing drugs;
  • have a kidney, liver or heart condition, or a known food allergy.

Stop eating it and seek advice if you notice an allergic reaction or feel unwell. Safety notes reviewed 8 October 2026 · How we write safety notes

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