There are many benefits of bitter foods, yet their flavor is often overlooked and underrated by foodies and health enthusiasts alike. In general, leafy greens, citrus fruits, and certain herbs, spices and veggies are considered the top bitter foods. They are not only packed with nutrients, but they’re also excellent for gut health, appetite and digestion. Simply put, bitter foods activate the bitter taste receptors. They have been used for thousands of years as a type of food based medicine in Ayurvedic and Chinese medicine. Traditionally, bitter foods, such as greens, roots and herbs, were brewed into tonics. They were served after a large meal to help stimulate digestion and provide comfort and relief. In holistic medicine, bitter foods are known for their powerful medicinal properties.
Benefits of Bitter Foods
One of the benefits of bitter foods is that they can help stimulate the secretion of saliva and stomach acid to aid in healthy digestion. If you are having digestive difficulties, you might want to buy a bottle of prepared bitters (capsule, tonic or extract) and take some about 30 minutes before you eat. Some people also use bitter foods to stimulate bile, a fluid produced by the liver that works to break down and digest fats. Bitter foods may also lead to an increase in digestive enzymes which can help you break down and absorb the nutrients contained in foods more easily.
Good Source of Prebiotics
Your gut microbiome plays an integral part in your overall wellness. It is even link to your mental state of well being through the gut-brain axis. The gut microbiome is a complex community composed of trillions of microorganisms that control nearly every aspect of your health, from immune function to disease prevention and more. Prebiotics are specific types of fiber that provide energy for the beneficial probiotic bacteria in your gut. Another benefit of bitter foods is that nearly all of them are prebiotics. So getting a dose of bitter foods daily can help boost your well being by ensuring you have a healthy gut microbiome.
The Brassica Family
Some of the vegetables in this family are broccoli, cauliflower, cabbage, brussels sprouts, kale, and arugula. Arugula, in particular, is very helpful in encouraging the liver to produce bile, which in turn detoxifies the body. It has a peppery taste and helps support the immune system. Kale is another amazing food. It is rich in vitamins K, A and C, along with other vital nutrients. The health benefits of kale include detoxification and heart support. Other benefits of bitter foods in this family are that they are anti-inflammatory, contain antibacterial and antiviral properties, and they inactivate carcinogens.
Bitter Herb and Spices
You can also reap the benefits of bitter foods by adding herbs and spices like dill, ginger, mint, and saffron to your diet. Chicory is another bitter plant whose roots are often dried and ground into a coffee substitute. Dandelion is a bitter that provides a wide range of health benefits. From root to flower, dandelion are highly nutritious plants, loaded with vitamins, minerals and fiber. Dandelion root is often dried and consumed as a tea but can also be eaten in its whole form. It is known to support the liver.
Bitter Fruits
Grapefruit and cranberries are fruits that are considered part of the bitter food family. Cranberries are an anti-inflammatory food and contain one of the highest concentrations of antioxidants of any fruit. Antioxidants help protect cells against free radical damage and aid in the prevention of chronic disease. One of the most well-known cranberry benefits is its ability to act as a home remedy for urinary tract infections. Grapefruit is rich in nutrients, antioxidants and fiber, making it one of the healthiest citrus fruits you can eat. It fiber, in addition to more than 15 beneficial vitamins and minerals. Grapefruit has a high content of vitamin C, which has antioxidant properties.
Some of the other well known foods in the bitter family that weren’t specifically covered in this article include artichokes, apple cider vinegar, bitter melon, coffee, dark chocolate, eggplant, endives, and sesame seeds. The more variety of foods you can include in your diet, the better off you’ll be.
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