6 Reasons To Love Bitter Greens & How To Eat More Of Them

Curious about the hype but intimidated by the flavor? Here's everything you need to know about why bitter greens are so good for you and how to make them actually taste good.

Some common bitter greens include:

You've probably heard a million times to eat your greens, but why are they so important? In general, eating a plant-based diet with a variety of fruits and vegetables has been shown to provide a healthy balance of vitamins, minerals, and fiber2. More specifically, bitter greens can provide key nutrients that boost digestion, heart health, and more. Here are the top science-backed health benefits of eating your bitter greens:

Bitter greens are packed with nutrients, including vitamins A, C, and K, as well as potassium, calcium, and magnesium. They are also low in sodium and high in fiber. For example, just one serving of kale3 provides over 100 percent of the recommended daily intake (RDI) of vitamin A and more than 40 percent of the vitamin C RDI. Vitamin A supports eye, heart, and kidney function4 among other things.

Given their high nutrient content, it's no surprise that bitter greens are also rich in antioxidants. Dark green leafy vegetables like kale and spinach, and cruciferous vegetables like broccoli and cabbage, are powerful sources of antioxidants, vitamins, polyphenols, and flavonoids. Antioxidants protect our cells from damage, preventing chronic disease, cognitive decline, and signs of aging like wrinkles.

Additionally, lab studies on malignant, chemoresistant human melanoma cells have shown that dandelion root extract (DRE) may have potential as a chemotherapeutic agent5. DRE is already used as a "detoxifying agent" for tumors of the lung, breast, and uterus, as well as digestive disorders. 

Research shows that eating a plant-based diet helps support a healthy gut microbiome6—meaning that it provides a diverse range of "good" bacteria. Cruciferous vegetables, including bitter leafy greens, are excellent choices for providing prebiotic material to sustain gut health7. Prebiotics are "food" for the good bacteria in your gut, which means they help your friendly "gut bugs" proliferate and survive. A healthy gut biome not only aids in digestion, but it also helps to maintain your overall health. 

Not only do bitter greens aid in digestion, but they are also high in fiber. Dietary fiber in the form of vegetables and fruits provides considerable health benefits2, including better digestion and absorption of nutrients. Spinach, collard greens, turnip, and mustard greens are all fiber-boosting bitter greens to try.  

Bitter greens are also high in magnesium, which has been linked to a reduction of stress and anxiety symptoms9. Eating just half a cup of boiled spinach provides 20% of your daily value (DV) of magnesium. Just one more reason to eat your greens! 

Bitter greens are an easy base for hearty salads. But, if you're overwhelmed by the bitterness of these potent greens, fear not. There are many ways to cut the bitter in bitter greens. Here are just a few to try: 

Try taking bunches of greens and rubbing them with your hands until they look a little wilted and darker green. This quick process helps to release the bitterness. Massaging greens with salad dressing will take even more of the bitterness away. Kale can be massaged with salad dressing for 10 plus minutes. In fact, massaged kale salads keep well overnight in the refrigerator and there will likely be no hint of bitterness but all the same nutrients! 

Acidic foods are especially potent at balancing out the bitterness of bitter greens. Use a splash of vinegar, lemon, or lime after cooking to brighten up the flavor of the dish. Bitter greens are also a source of plant-based iron, and pairing it with an acid also helps your body better absorb this iron!

There are a variety of cooking methods to make eating greens more palatable. From blanching to braising to blending in a smoothie, you may be surprised at how creative you can get with cooking bitter greens. Tougher leaves like collard greens and kale and kale can withstand a lot of cooking and are great candidates for blanching and braising.

Salt is known to increase the intensity of desirable flavors10 and suppress unpleasant tastes such as bitterness. Salting bitter greens after cooking or eating them with salty foods can help increase the palatability of these greens.

If you have questions about your diet or health condition—particularly if you have any digestive disorders—speak with your doctor first before introducing any new foods to your diet.