9 foods with healthy bitter substances

There are different bitter substances in food, but they all have in common that produce a healthy effect on our body. The bitter substances are tannins, as we find in green tea, or glucosinolates, also called mustard oil glucosides, as in Brussels sprouts or horseradish.

Effects of bitter substances

Both types of bitter substances has anti-inflammatory and antibacterial effects, They particularly strengthen the immune system. But they also help prevent cancer and keep the cardiovascular system in shape.

In addition, bitter substances in food promote good digestion and a healthy stomach. Therefore, it is advisable that you include them regularly in your menu.

Even if you want to lose weight you should, for example, often include artichokes, chard or bitter salads such as radicchio and arugula in your menu. Aromatic and wild plants such as coriander, chives or dandelions also contain valuable bitter substances.

Discover 5 health benefits of artichokes in this video.

Foods rich in bitter substances

Bitter foods often do not reach many people’s plates despite their healthy properties because they have not gotten used to its taste, they have not learned to enjoy it. It is frequent that a diet dominated by sweet and salty tastes stay away from other flavors, such as bitter and sour.

1. Turmeric, ginger and cinnamon

These foods contain many of the healthy bitter substances. Besides, They help convert fat into energy. Therefore they are useful ingredients in diets for weight control.

Turmeric and ginger are among the foods with the greatest anti-inflammatory properties, while cinnamon contributes to the control of blood glucose levels.

2. Broccoli

It is suitable for all those who want to benefit from bitter substances but who avoid foods where the flavor is expressed strongly. The flavor of broccoli, which contains active ingredients that contribute to the elimination of toxic agents, Potentially carcinogenic in the digestive system, it is mildly bitter.

3. Grapefruit

With grapefruit, the more bitter, the better. Because the most bitter fruits contain the most vitamin C and bitter substances such as naringin, a flavonoid with a powerful antioxidant effect. Grapefruit promotes digestion, strengthens the heart, and can lower blood pressure.

4. Aromatic and wild plants

In your own garden or walking in the countryside you will find many plants with bitter substances, such as valerian, dandelion, cilantro, oregano, parsley, mint and sage.

You can use many of these plants and spices to give your dishes a special flavor. But also as an infusion or smoothie you can benefit from the bitter substances that they contain and help your health in general and digestion in particular.

5. Dark chocolate

Pure cocoa is healthy in large part due to the bitter substances that are present in its composition. Thanks to them, dark chocolate is not only a balm for the soul, but also promotes a healthy heart and cardiovascular systemamong other things.

Use pure cocoa in your preparations or chocolate with at least 70% cocoa, no unidentified palm or vegetable fats, and no sugar (sucrose).

6. Vegetables

Not everyone likes bitter lettuce. But if you don’t like to eat radicchio, endives, collard greens or arugula, you can mix these foods with other less bitter like iceberg lettuce. With some varieties, such as radicchio, you can also prepare stews, risottos and other hot dishes very well.

Regardless of whether you prepare them hot or cold, bitter greens are not only good for the immune system, but also for eyesight for its richness in compounds such as zeaxanthin.

7. Green tea

Green tea is a stimulating drink very rich in antioxidant compounds that They especially protect against cardiovascular and liver disorders. It also collaborates with the immune system in the prevention of all kinds of diseases, including cancer.

Get used to drinking tea without sugar. In fact, if you take it regularly it can reduce sweet cravings. You can mix it with mint and a little bit of honey or, even better, powdered stevia leaves, if you wish.

at the time of choose a green tea, You should know that matcha tea (powdered) is the richest in antioxidants.

8. Pepper

If you like pepper, feel free to use the mill while you eat. But you can also season dishes with ground mustard grains with a clear conscience. Both contain many healthy bitter substances. If you season your dishes correctly, they will not only taste good, but they will also be easier to digest and healthier.

9. Brussels sprouts

When it comes to Brussels sprouts, tastes differ. While some love them, others hate them. However, it is indisputable that Brussels sprouts They are one of the healthiest vegetables.

In addition to important nutrients and vitamins, winter vegetables like Brussels sprouts also contain plenty of bitter substances like glucoraphanin and glucosinolates that determine its flavor. These substances are converted to sulforaphane when they interact with the enzyme myrosinan, which is found in the food itself and is released during chewing and cooking.

Lose weight with bitter substances

The explanation of why bitter foods contribute to weight control is very simple. In addition to all the antioxidant and anti-inflammatory effects that they can produce, the bitter taste inhibits appetite and favors the feeling of satiety. They also activate digestion and with it the metabolization of fat.

If you can’t get used to the bitter taste of food, you can take bitter substances in the form of phytotherapeutic preparations such as Swedish bitters. This preparation is a mixture of bitter plants such as senna, Cedoary or rhubarb.

Bitter substances can do even more

Bitter substances not only ensure healthy digestion, they also support a healthy gastrointestinal tract and naturally compensate for excess acidity. Hence, thanks to bitter foods, heartburn or other stomach-related problems can be alleviated. They also stimulate the activity of the pancreas, which produces insulin, and bile, necessary for the metabolism of fats.