Issue no:161, Date: 16 th November 17. Why. Bitter. Better?

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Joella Quinn
5 years ago
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1 Why Bitter is Better?

2 Bitter foods sure don t sound too appetizing, do they? They certainly aren t something you probably think you are craving, however you might be surprised to know that your body actually does crave bitter foods and show you signs in small ways you just haven t realized yet. Bitter foods help bring balance to the overly sweet foods we all love so much. They can also help offset a general feeling of sluggishness, addiction to sweets and even possibly hormonal issues or cholesterol problems. When you're used to the sweet life, bitter foods can be hard to swallow. But if you're looking for food that promotes natural cleansing, which can in turn help boost your performance in the gym, bitter is actually better. From aiding in digestion to improving energy and endurance, incorporating some of these bitter foods into a balanced diet will help naturally you cleanse your body. Bitter foods such as leafy greens, cacao, herbs, and bitter melon all contain liver-boosting nutrients such as sulfur, along with fat-soluble vitamins (A, D, E and K). These are necessary for the body to be able to produce bile, which is needed for optimal digestion and to help the liver work at prime level. When we eat processed & fatty foods, our body gets fatigued & bogged down with the accumulation of toxins in our liver & kidneys. The main organ in our body that is responsible for filtering the toxins & metabolize the fat is our liver. With a burdened liver, our kidneys may also suffer the blood toxicity, causing toxins build-up that leads to diseases. One of the best ways that we can support our liver & kidney functions to detoxify, is by consuming bitter vegetables, fruits & herbs. Most people love sweet fruits & hate the bitter taste of certain vegetables, thus miss out on the wonderful benefits of bitters. The bitter taste is often associated with poisonous chemical constituents, such as alkaloids, in plants. This bitter taste are meant to discourage animals from eating them. However, eating small quantities of these bitter foods are necessary for healing. Even the animals know to eat bitters when they are sick. Why Eat Bitters? Although the bitter plant foods that I will be mentioning below, bear many nutritional & medicinal properties, the bitter taste itself activates a variety of important physiological responses. Bitters stimulate the secretion of digestive acids to improve digestion of foods & proper absorption of their nutrients. Individuals suffering from acid reflux may benefit from eating some bitters fore a meal to encourage adequate stomach acid for better digestion Bitters improve digestion & regularity, reduces food sensitivity reactions, heals leaky gut & improves gut flora health. A healthy digestive system is necessary for a healthy body Bitter improves appetite & strengthen normal digestive signals. Due to better absorption of trients, eating your meal with some bitters will help you to feel satiated & prevent overeating that may sult in weight gain. In other words, eating bitters may be helpful for weight management Bitters stimulate mucus secretion in the stomach that protects ulcers, thus helps in the aling of ulcers Bitters are alkaline & are beneficial for reducing body acidity. An acidic body is more one to host parasites & viruses that cause diseases Bitters support the functions of our endocrine glands, help balance hormone levels & lower blood sugar levels. This makes bitter foods an important addition to a diabetic's diet Bitters are excellent in improving liver & gallbladder functions by detoxifying toxins that use inflammation & diseases Eating bitters, especially bitter melon, can be helpful in getting rid off kidney stones rough naturally breaking them down. Bitter melon reduces high acid that contributes to formation of painfuldney stones 1

3 What Bitter Foods Do Within the Body? Liver cleansing is greatly stimulated by bitter foods, which helps not only cleanse the system but also balance cravings for sweet foods. Sweet foods like sugar, candy, and even natural syrups can all lead to fatty liver disease and Type 2 diabetes due to an overabundance of fructose and simple carbohydrates that halt the metabolism and cause the body to store excess fat. It also changes the type of foods you crave since insulin levels become imbalanced and the body constantly fluctuates the blood sugar up and down. Because they help keep the liver moving and flowing as it desires to whisk out toxins on a regular basis, bitter foods essentially balance out your hormones through liver detoxification and elimination. At the same time, this also controls cholesterol levels as daily toxins and built-up wastes leave the body. How to Work Bitter Foods Into Your Diet? It s really simple to work bitter foods into your diet. You are probably already eating many of them and don t even know it. Broccoli, kale, chard, spinach, dandelion greens, raw cacao powder, cilantro and salad greens like radicchio and arugula are all some of the most common and most nutritious. If you tend to crave a lot of bitter (unhealthy foods) like excess coffee, processed chocolate and even alcohol, you might not be getting enough healthy bitter foods like greens into your diet. What are the Health Benefits of Bitters? You may take some time in getting used to, but bitter foods are essential to good health. The bitter plant foods have many nutritional & medicinal properties. But, in order to fully benefit from what the bitter taste can do, it is necessary to actually taste the bitterness that activates the neural reflexes & hormones released as a result of the stimulation of the bitter taste receptors. Don't try to mask the bitter taste with honey or other sweeteners as that defeats the purpose of bitters & you miss out on their tremendous benefits. If you want to benefit from all the benefits that bitters provide, then it looks like you will need to acquire the taste of bitter, and the next time you eat a bitter food, think of what good bitters do for you! Bitter Foods are Nutritious Bitter foods are typically nutrient-dense, packing plenty of nutrition into each bite. Think beta-carotene for healthy skin; folate for a healthy nervous system; vitamin K for healthy blood clotting and phyto-chemicals that help you beat inflammation. Many greens are also mineral rich; gentle cooking will help make those minerals more bio available to the human body How To Eat Bitter Greens inse and wash greens carefully in cold water to remove sand and grit. Eat greens raw or cooked and toss with olive oil for better absorption of the fat soluble vitamins. Combining bitter greens with blueberries, dates or strawberries and other greens to vary the flavors and textures at mealtimes. 2

4 They Help Us Absorb Nutrients Bitter foods and herbs help to stimulate digestive juices and support food digestion. They also help stimulate our taste receptors on the tongue, which subsequently stimulates enzyme production and bile flow. The better your food is digested, the more nutrients you will absorb from your food. It doesn t matter what you eat, if you can t absorb it, it won t be of much benefit to you. They Balance Our Taste Buds We all have different sensory levels, but you can train your taste buds to like healthier foods. Every time you eat whole foods (including bitter greens) you increase your appetite for nutritious foods. Bitters Stimulate Digestion Bitter foods like kale stimulate the flow of digestive juices and are thought to aid in both digestion and easing gas production. If you suffer from excessive fullness when you eat, gas and bloating why not try starting your meal with a spoonful of bitters or a salad of bitter greens, which is good for digestion. Bitters Help Cleanse the body Not only do bitter roots and veggies contain fiber to help sweep wastes through the digestive tract, bitter foods contain sulfur-based compounds which support the natural detoxification pathways in the liver; helping it to do what it is meant to do keep your body clean and clear They Detoxify Our Livers Bitter greens like radicchio, dandelion greens, endive, kale and arugula contain phytonutrients that support the liver as it manages cholesterol, balances hormones, detoxifies the blood and metabolizes fats. They are Packed with Vitamins and Minerals Bitter greens are packed with nutrients including vitamins A, C and K and minerals like calcium, potassium and magnesium. They are high in folate and fiber and low in fat and sodium. Arugula, for example, is packed with beta carotene, vitamin C, calcium and iron, while dandelion greens provide vitamins A, E, K, calcium, iron and antioxidants. They educe Sugar Cravings It is recommended that adults consume 5 to 8 cups of fruits and vegetables every day. Encourage people to eat their greens for nutrients, fiber and satiety-whether bitter or not,so, the temptation to reach for sugar-laden foods is reduced. Greens are an important part of healthy eating, although bitter greens require a certain palate. 3

5 Cleansing Foods to Pair With Bitter Foods for More Benefits To improve the value of bitter foods even more, consider pairing them with some other foods that detox and stimulate liver activity and cleansing. Vitamin C rich foods, along with other enzyme-rich liver cleansing food, are some of the best to pair with bitter foods to gain maximum nutrition and improve the immune system to fight bacteria and toxic overload Add lemon juice over some greens as a clean salad dressing option Cook your broccoli or kale with some sliced onion Cook some beets or beet greens with some garlic and ginger, to make a delicious sauté Juice with some dandelion greens, lemon, arugula, cilantro and parsley for a tasty tonic Try a smoothie option by blending some water with a tiny wedge of lemon, some ginger root, spinach, kale, 1/2 an organic orange, a teaspoon of raw organic cacao and a little liquid stevia or raspberries. Consuming Bitters Here are some examples of ways to enjoy them There are many bitter vegetables that you can eat raw, cooked or juiced. Here is a short list of some bitters: Arugula, Beet greens, Bitter gourd, Chicory, Dandelion greens, Kale, Spinach, Watercress and other bitter vegetables as well. Bitter foods in your diet Include arugula leaves, rocket leaves, sprouted methi seeds and mustard dressing in a salad. Drink juiced vegetables early in the morning on an empty stomach. Eat steamed or sautéed vegetables like saag. Add turmeric to soups and a bit of raw grated turmeric and ginger in vegetable juices. According to Ayurveda, the liver digests sweet foods, while the kidneys excrete salty foods. When we eat an excess of either, the organs are overloaded. If the sweet foods contain trans fats, the liver cells get damaged, which leads to the serious condition of a fatty liver. However, foods with a bitter taste increase the body s vata element (moves toxins), and decrease the pitta (fire) and kapha (water) elements. The vitamins and minerals in these vegetables also nourish and revitalise the liver. This explains why sprouted methi seeds are given to patients of diabetes, while a mix of karela juice and aloe vera juice is a potent anti-obesity and anti-diabetic drink, and dandelion juice is an age-old, highly-effective remedy for liver problems 4

6 The Effects of Consuming Bitter Foods: A Balanced Body When you regularly consume bitter foods with other healthy plant-based foods in your diet, you will likely notice that your body might start to feel more balanced, cravings might diminish, and even digestive or other physical issues like headaches may possibly subside. A third cup of coffee might not look as promising as it used to, and maybe that salad or sauteed vegetables might actually be something you start to crave. This it the body s way of telling you that it is receiving what it needs. List of Bitter Foods Try to include some of these foods in your daily diet. An easy way to get the bitter taste is to add fenugreek seeds to your foods while cooking. One teaspoon of fenugreek seeds per day is a great way to get more of the bitter balancing taste. You can sauté them in a little oil and then add to your vegetables or add a teaspoon right into the cooking pot of a stew or bean dish. Turmeric is both bitter and astringent. It is considered a blood purifier and an antioxidant. One teaspoon a day cooked with your meals is an excellent and inexpensive health habit that would be a great way to increase your antioxidant intake. Pomegranates taste sour, but are both astringent and bitter. According to ayurvedic texts, pomegranate is considered a Pitta-balancing fruit and a wonderful heart tonic. Pomegranate seeds can be made into a delicious relish or chutney and this can be eaten daily. Aloe vera juice is good for everyone. It is good for digestion and elimination. It cleanses and refreshes the system. Spices are certainly a quick, convenient and flavorful way of incorporating the more unusual bitter and astringent tastes into your daily diet, but with a little effort and creativity you can get those tastes from many other foods as well. However, this is inherently problematic as the bitter flavor is an essential component of maintaining balance and health. Bitter foods and herbs have many important functions in the body, specifically with regards to the liver, detoxification and digestion. Wonderful Bitter Foods to Try are Arugula It is commonly used like other leafy greens, but it is actually from the brassicaceae family of vegetables (like: broccoli, cabbage, cauliflower). This vegetable is particularly useful in helping your liver to stimulate bile production, which powers detox. It also regulates immune function & aids in cancer prevention. Its flavor has a natural cooling effect on the body & like other greens, it hydrates. Try using arugula as the base of your next salad. 5

7 Coffee It is a powerful detoxifier- for the liver & the colon. Some studies show that drinking coffee may also help the liver regulate itself. And as most athletes know, it can boost their performance as well. Dandelion Greens It helps cleanse the liver, purifies your blood, relieves constipation & diarrhea, reduce gas build-up, assist in weight reduction, prevents & lowers high blood pressure, reduces inflammation. They are also high in proteins. You can add raw dandelion greens to green smoothies and you can mask their bitter flavor with fresh ginger & pineapple. Dill It is a natural antibiotic & has the ability to fight free radicals. The oils in dill contains a compound called carvone that relieves an upset stomach, reduces gas & helps push food through the digestive system, making it a good toxin flusher. Kale Its sulfur & soluble fiber makes it a great detoxifier. Add it to salads & soups. Saffron It is one of the most highly valued & expensive spice in the world. You need a thread or two to flavor an entire dish & reap what it rewards. It is an antioxidant & improves blood circulation. It helps athletes ease fatigue & muscle inflammation by assisting the tissues get rid of lactic acid, which is built up after vigorous exercise. Sesame Seeds It helps cleanse the colon, are high in calcium & magnesium. Choose raw & unprocessed seeds. 6

8 Turmeric This common Indian spice helps cleanse the blood, regenerate damaged liver cells & fights indigestion & inflammation. It is an effective recovery food for athletes because it enhances muscle repair. If taken before exercise, it prevents muscle damage. It is also a natural painkiller. Bitter Gourd or Karela One of the oldest "Indian" vegetables around, the bitter gourd belongs to the melon/cucumber family and is a typical summer vegetable in many parts of the country. It resembles a small cucumber with bumpy skin. Bitter gourd, of course, is also thought to be medicinal. It is low in calories and good for weight loss, it has antioxidants, fiber, and vitamins like C and A. Finally, there are also the anti-diabetic properties of Karela. apini This bitter green is much loved in Italian kitchens. Try sauteed rapini with garlic, olive oil and salt. Squeeze a bit of lemon to help with the bitterness. List of Other Good Sources Of Bitter Foods are Chicory, Chard, Endive, Artichokes, Broccoli, Cabbage, Brussel Sprouts, Cauliflower, Asparagus, Lettuce, ocket Leaves, Dandelion Greens, Uncured Olives, Cucumbers, Pumpkins, Many Mushrooms, Bitter Gourd, Grapefruit Juice, Eggplant, Kale, Sesame Oil & Seeds, Castor Oil, Dill, Cumin, Fenugreek Seeds & Leaves, Neem Leaves, Saffron, Turmeric, Coffee Beans, Leafy Greens, Aloe Vera, Basil, adish Leaves, Watercress, Parsley, Dark Chocolate, Cilantro & many others. Thus, it s understandable that people avoid bitter foods as they can be somewhat unpleasant, however, there are many time tested, delicious ways to integrate bitter foods into common recipes. What s more is that bitter foods usually make you feel great especially those that directly affect the liver. Always listen to symptoms you have and try to look at your diet to see what changes you can make to achieve that balance. All in all, don t hate the bitter foods, nature created them for a reason and it s time we gave them a little more love! 7

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TO KEEP YOUR HEALTH ON TRACK, FRUITS AND VEGGIES YOU SHOULDN'T LACK

TO KEEP YOUR HEALTH ON TRACK, FRUITS AND VEGGIES YOU SHOULDN'T LACK Our health is nothing but a clear reflection of our food habits. If we consume healthy food & follow a wellbalanced diet, we will definitely