There are different bitter substances in foods, but they all have in common that They produce a healthy effect on our body. The bitter substances are tannins, as we find them in green tea, or glucosinolates, also called mustard oil glycosides, as in Brussels sprouts or horseradish.
Effects of bitter substances
Both types of bitter substances It has anti-inflammatory and antibacterial effects, which particularly strengthen the immune system. But they also help prevent cancer and keep the cardiovascular system in shape.
Furthermore, the bitter substances in foods They 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 artichoke 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 become accustomed to their flavor, they have not learned to enjoy it. It is common that a diet dominated by sweet and salty flavors 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 encourage fat to be converted 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 wish to benefit from bitter substances but who avoid foods where the flavor is expressed with intensity. 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 it is, the better. Because the most bitter fruits contain the greatest amount of vitamin C and bitter substances such as naringin, a flavonoid with a powerful antioxidant effect. Grapefruit promotes digestion, strengthens the heart and can reduce blood pressure.
4. Aromatic and wild plants
In your own garden or walking through 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 they contain and help your health in general and digestion in particular.
5. Dark chocolate
Pure cocoa is healthy largely 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 healthy heart and cardiovascular systemamong other things.
Use pure cocoa in your preparations or chocolate with at least 70% cocoa, without palm or unidentified vegetable fats, and without sugar (sucrose).
6. Vegetables
Not everyone likes bitter lettuce. But if you don’t like eating radicchio, endives, collard greens or arugula, You can mix these foods with other less bitter foods like iceberg lettuce. With some varieties, such as chicory, you can also prepare stews, risottos and other hot dishes very well.
Regardless of whether you prepare them hot or cold, bitter vegetables are not only good for the immune system, but also for eyesight due to 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 conditions. It also collaborates with the immune system in the prevention of all types 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 honey or, better yet, 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 grinder while you eat. But you can also season dishes with ground mustard seeds 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 such as Brussels sprouts also contain abundant bitter substances such as 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 they can produce, The bitter taste inhibits appetite and promotes the feeling of satiety. They also activate digestion and thus 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 bitter. This preparation is a mixture of bitter plants such as senna, cedoaria or rhubarb.
Bitter substances can do even more
Bitter substances not only ensure healthy digestion, they also support a healthy gastrointestinal tract and They naturally compensate for excess acidity. Hence, thanks to bitter foods, heartburn or other stomach-related problems can be relieved. They also stimulate the activity of the pancreas, which produces insulin, and bile, necessary for fat metabolism.