Kale might hold the champion’s belt among leafy, green vegetables, but it isn’t the only green in town. There are plenty of other greens out there that can pack a powerful punch and keep you in tip-top shape. In fact, kale is just one of many healthy vegetables that belong to a single classification: bitter greens. While these greens are often pushed aside due to their unpleasant taste, they are packed with dietary fiber, antioxidants and other nutrients that make them worth adding to your diet.

What exactly are bitter greens?

In a very basic sense, bitter greens are exactly what their name suggests: bitter-tasting green vegetables. Their bitter taste is thanks to chemical compounds known as glucosinolates. Many of these vegetables belong to a class called cruciferous vegetables, which includes broccoli, collard greens and kale, among others. These vegetables can cleanse your system, calm your skin and improve your digestion without causing negative side effects.

Other bitter greens include:

• Arugula
• Romaine lettuce
• Radicchio
• Watercress
• Dandelion
• Mustard
• Escarole
• Broccoli rabe

Health benefits of eating bitter greens

1. They are nutritional powerhouses. Bitter greens are chock-full of vitamins A, C and K, as well as minerals like calcium, potassium and magnesium. These greens are also rich in fiber and low in sodium, making them a healthy force to be reckoned with. The vitamins and minerals found in bitter greens can promote healthy blood clotting and healthy skin.
2. They are rich in antioxidants. Given their fantastic nutritional profile, it should come as no surprise that bitter greens contain potent antioxidants. According to a study published in the Journal of Food and Nutritional Disorders, leafy vegetables like kale, broccoli, Brussels sprouts and cabbage are rich in an antioxidant called beta-carotene, which not only helps prevent free radical damage, but also slows down cognitive decline.
3. They support gut health and improve digestion. Being rich in dietary fiber makes these vegetables perfect for supporting a healthy gut microbiome. Consuming high-fiber foods helps normalize the frequency of your bowel movements and allows the beneficial bacteria in your gut to thrive.
4. They improve nutrient absorption. Bitter greens can boost your metabolism and enhance the absorption of important nutrients from food. This helps prevent malnutrition.
5. They help detoxify the body. The glucosinolates in bitter greens are considered natural liver cleansers that help eliminate toxins from your body. They also help regulate the detoxifying enzymes in the body, in addition to protecting your DNA from free radical damage.
6. They could potentially fight cancer. According to the National Cancer Institute, bitter greens and cruciferous vegetables have the potential to fight certain types of cancer. A study published in the International Journal of Cancer found that increased consumption of fruits and vegetables, especially cruciferous vegetables, can significantly lower breast cancer risk.

You can never go wrong by adding these delicious greens to your diet. All the vitamins and minerals found in bitter greens are more than enough to help you maintain great overall health.

Sources:

DrHealthBenefits.com

ScienceOfCooking.com

MindBodyGreen.com

BeWellBuzz.com

SciTechnol.com

MedicalNewsToday.com

DietVSDisease.com

NaturalFoodSeries.com

Cancer.gov

OnlineLibrary.Wiley.com