Are you interested in being healthier? How about slimmer, smarter, or more beautiful? Well, eat your greens, the more bitter the better, and you’ll be on your way to all of those.
What are bitter greens?
As a very basic definition, bitter greens are green, leafy vegetables that taste, well, bitter, because they contain chemical compounds known as glucosinolates.
Bitter greens are so good for you because they are packed with vitamins and nutrients, including potassium, calcium, vitamins A and C, antioxidants, fiber, and even protein.
Some common bitter greens include:
Arugula
Broccoli rabe
Collard
Dandelion
Endive
Kale
Mustard
Radicchio
Spinach
Bitter greens also help in a number of practical ways:
1. Weight Control.
Leafy greens are extremely low in calories, yet super high in nutrients. Make them the base of your lunch and dinner and weight control can be breeze.
When I had a weight problem years ago and joined weight watchers, I learned that there are some kinds of vegetables that you can eat pounds of and still lose weight. As an over-eater, this was great news to me! While on weight watchers I’d cook two-pound bags of vegetables in a large pot and eat the whole thing. Greens are among the vegetables you can eat in unlimited quantities and still lose weight. Three cups of most kinds of greens contain less than 100 calories. I lost 20 pounds in a few months.
Of course, you can’t add high-calorie ingredients like butter and creamy dressings, but you can season with herbs and spices, lemon, and low calories salad dressings.
If you’re trying to lose weight, but unable to master portion control, do consider satiating your need to chew and swallow with hefty helpings of greens as part of your meals.
Try them like this:
RAW: Drizzle with balsamic vinegar or lemon and a little (no more than one tablespoon) olive oil to flavor them. Sprinkle with a little sea salt and crushed pepper
COOKED: Boil the greens in fat-free reduced-sodium chicken broth or water and add some chopped garlic and lemon juice. Cook until the leaves are tender.
Serve with broiled, or baked chicken, or fish and a baked sweet potato, or some brown rice.
2. Improve Your Attitude
That’s right, bitter leafy greens, along with several other healthy foods, can help ease symptoms of anxiety. A study that included patients diagnosed with generalized anxiety disorder (GAD) showed that antioxidants (particularly vitamins A, C, and E) can help to relieve symptoms of anxiety. Researchers did note that the group that performed the best included antioxidant supplements in addition to medication.
Bitter greens are also high in magnesium, which has been linked to a reduction of stress and anxiety symptoms. Eating just half a cup of boiled spinach provides 20% of your daily value (DV) of magnesium.
3. Youthful Skin.
Leafy greens like Kale, Spinach and Swiss Chard contain