Table of Contents
Bitter Vegetables
Vegetables have variable tastes. The taste of a vegetable heavily depends on various plant components present in the vegetables. It also depends on various other factors such as weather, soil quality, breed, water, etc. Some vegetables have a mild to bland taste, such as Cauliflower, White Potatoes, etc while some have a sweet taste such as sweet corn, carrots, sweet onions, etc.
Some vegetables have a bitter taste which makes some individuals avoid them. These bitter vegetables get their bitter taste due to various plant components, such as minerals, antioxidants, vitamins, etc, present in them. Even though these bitter vegetables do not tingle our taste buds positively, they present some amazing health benefits that we can’t avoid. Also, these bitter vegetables can be cooked in certain ways that their bitterness is minimized or it can enhance the food in some ways.
In this article, we are going to talk about 5 such bitter vegetables that provide some amazing health benefits.
1. Bitter Melon
Scientifically known as ‘Momordica Charantia’, Bitter Melon is a bitter vegetable that is native to Africa. It is also known by various other names, such as – Bitter Cucumber, Bitter Gourd, Bitter Apple, Bitter Quash, Karela, Goya, etc. Bitter Melon is a tropical and sub-tropical vegetable that is widely cultivated in Africa and Asia. Some scientists believe that wild versions of Bitter Melon simultaneously originated in various tropical and subtropical regions of Asia.
Bitter Melon belongs to the ‘Cucurbitaceae’ or ‘Gourd’ family of flowering plants that are annual, biennial, or perennial vines. These plants can be decorative, herbs, or crops. Technically Bitter Melon is a fruit that is grown from a pollinated flower and has seeds inside it.
The plant of this bitter vegetable forms a vine using its curly ringlets. The leaves are palmate that start from a single point and get divided into five lobes. A primary vein starts from the origin point of the leaves and runs throughout the middle of the leaves to the pointy end. The secondary veins also start from the same origin but end at the pointy end of the separated lobes. A single plant holds distinct male and female flowers. Both the female and male flowers are yellow.
The fruit, bitter melon, comes in different varieties and sizes. It is mostly ovoid-oblong in shape and has a pointy end. Various varieties may differ in length and size. Its skin can have soft pointy protruding, giving the illusion of the fruit being covered in thrones. Unripe bitter melon is green and it turns yellow upon ripening. Inside the fruit, there is a hollow chamber that houses the seeds. Seeds are covered in soft and spongy tissues. Once the fruit ripens, it splits. The seeds turn bright red by the time the fruit ripens and come out from the split and ripened fruit.
Although bitter melon tastes bitter, it provides some incredible health benefits. This bitter vegetable is low in calories and has loads of dietary fiber, minerals, vitamins, antioxidants, etc which provide some awesome health benefits. A 100-gram portion of raw bitter melon has only about 15-20 Kcal calories. It is 90% water and has 3-5 grams (100-gram portion) of dietary fiber. This bitter vegetable is full of various minerals such as potassium, calcium, iron, phosphorus, manganese, magnesium, copper, zinc, etc.
Bitter melon is also one of the best sources of Vitamin C. A 100-gram portion of raw bitter melon has 80-90 mg of Vitamin C which is more than the equal portion of orange, lemon, or grapefruit. It also has loads of Vitamin A and various B-complex vitamins. Bitter melon also contains various antioxidants and bioactive components such as lutein, zeaxanthin, catechin, epicatechin, chlorogenic, carotene, etc. This bitter vegetable contains a certain class of bioactive compound called Cucurbitacin which gives it the bitter taste. This chemical provides a natural defense against the herbivorous animal.
Even though Cucurbitacin can be toxic and tastes bitter, it may help us lower our blood sugar. That is why regular and moderated consumption of bitter melon may help us manage our diabetes. Apart from lowering blood sugar levels, it also provides many other advantages. This bitter vegetable may also help us prevent various cancers by halting the unusual growth of our cells. Vitamin C in bitter melon may boost our immunity and help us heal our cuts and bruises. It may also lower our cholesterol levels. The potassium present in bitter melon may also help boost the blood flow in our blood vessels.
Bitter melon is extensively consumed in Asia, Africa, and the Middle East. The bitter taste of this vegetable has been harnessed in cooking in such a way that it provides a completely different eating experience. However, excessive consumption of bitter melon may lead to unwanted health hazards. The toxic nature of Cucurbitacin may create food poisoning. The fiber present in this bitter vegetable may create digestive issues. The blood sugar-lowering capabilities may also harm certain individuals with diabetes. It must be consumed in moderation.
2. Kale
Scientifically known as ‘Brassica oleracea var. sabellica’, Kale belongs to the cabbage or Cruciferous or Brassicaceae family of vegetables. It is also known as ‘Leafy Cabbage’ although it differed significantly from the cabbage in terms of structure. While the cabbage forms a rounded head-like structure, Kale has a loose leaf-like make-up. This bitter vegetable is mainly cultivated for its edible leaves which taste bitter. The leaves of Kale can be green dark red or purple. It originated in the Mediterranean region and reached European countries in the 12th century. This bitter vegetable came to the United States in the 19th century.
This bitter vegetable is suitable for the winter season and can even survive freezing temperatures. The edible leaves in some kale varieties may form flower-like structures. In some varieties, the leaves may spread in a coil-like shape. The leaves of this bitter vegetable are harvested for consumption. Kale can be consumed raw or cooked. It can be added to various salads and the bitterness could enhance the overall taste. Kale leaves can also be used to make smoothies. Kale can be cooked along with other vegetables or can be added to stews and soups. It can be stir-fried, baked, and boiled in various noodles, pasta, and ramen dishes.
This bitter vegetable is full of essential nutrients. Raw kale leaves are low in calories, lipids, & carbohydrates and are full of dietary fibers. Kale is one of the vegetables that is rich in protein. A 100-gram portion of Kale and Spinach has a similar amount of protein (approximately 3 grams). Kale is one of the best sources of Vitamin C. A 100-gram portion of this bitter vegetable contains 105-115 mg of Vitamin C which is more than twice the Vitamin C content of a similar amount of oranges, lemons, or grapefruits.
Kale is also a good source of Vitamin K and Vitamin A. 100 grams of kale has approximately 400 micrograms of Vitamin K, an amount that is 2-3 times the recommended daily value. Kale is also a good source of Vitamin A and a 100-gram portion of Kale has 240-250 micrograms of Vitamin A that may provide one-fourth of the daily recommended value. This bitter vegetable also contains 1-2 mg of Vitamin E. Apart from all these Vitamins, Kale has various B-complex Vitamins. Apart from Vitamins, Kale also has various essential minerals. Kale contains loads of calcium, potassium, phosphorus, magnesium, sodium, etc. It also has iron, manganese, zinc, and a trace amount of selenium.
Kale is high in various bioactive plant components and antioxidants. Other than various vitamins, it carries lutein, zeaxanthin, glucosinolates, beta-carotene, kaempferol, quercetin, etc. It is believed that the presence of glucosinolates makes the kale taste bitter. These antioxidants have anti-inflammatory properties and can provide some amazing health benefits. Moderate consumption of kale may reduce the chances of getting cancer.
Vitamin C present in the kale boosts our overall immunity, protects us from various infections, and promotes healing from bruises and cuts. Vitamin K present in the kale is crucial for blood clotting. Vitamin A and other pro-carotene components in kale boost our vision and protect our eyesight. Kale also hinders cholesterol absorption in the bloodstream, reducing the cholesterol level in our blood. Also, as this bitter vegetable is low in calories and has loads of dietary fiber, it may help us manage weight.
However, one must consume kale in moderate amounts as overconsumption may have various unwanted health hazards. Too much of kale may cause bloating and indigestion. Kale also contains oxalate or oxalic acid which, consumed in high quantity, may form kidney stones. Glucosinolates and some other bioactive components in kale may cause allergic reactions in some individuals. The Vitamin K in this bitter vegetable may interfere with blood-thinning medicines. So, it is important to consume this super vegetable in moderation. Also in case someone has any pre-existing medical condition, proper medical consultation must be done.
3. Common Dandelion Leaves
Scientifically known as ‘Taraxacum Officinale’, the Common Dandelion is a perennial flowering plant that belongs to the ‘Taraxacum’ genus and Asteraceae family. The Asteraceae family includes tens of thousands of flowering plants which can be shrubs, vines, herbs, or trees. These plants can be annuals, biennials, or perennials, and include flowering plants such as marigolds, common sunflowers, common daisies, etc. Although Common Dandelion is considered a weed, various parts of the plant, including its leaves, are edible.
Common Dandelion is a herbaceous flowering plant that is native to Europe. It was introduced in America from Europe. Its leaves originate from the base of the plant and have a jagged tooth-like structure with deep slashes cutting across its entire length. The leaves look like lion’s teeth. The plant got its name due to the resemblance of the leaves with the lion’s teeth. The plant has a taproot and soft & hollowed out stem. It has yellow flowers that are a collection of yellow florets without a flower head. All the parts of the Common Dandelion are edible and can provide some amazing health benefits.
The leaves of the Common Dandelion are especially nutritious. These leaves can be added to any salad. Even though they taste bitter, they can add layers of crunchiness. The bitter vegetable leaves can be baked, stir-fried, grilled, or sauteed in butter or olive oil. They can be cooked with onions, garlic, carrots, potatoes, turnips, and any number of vegetables. These leaves can be added to any vegetable dish, soups, stews, noodles, etc. These bitter vegetable leaves can enhance the taste and increase overall nutrition. The bitter taste can be harnessed to create unique taste combinations that might enhance the overall likeability of the dishes.
Common Dandelion leaves are an amazing source of nutrition. They are low in calories and high in dietary fiber. A 100-gram portion of Dandelion leaves has 30-40 mg of Vitamin C, the amount which is comparable to many famous citrus fruits. These bitter vegetable leaves are also amazing sources of vitamins A, E, and K. They also contain various B-complex vitamins. Dandelion leaves are also good sources of various minerals. They have loads of calcium, potassium, sodium, magnesium, phosphorus, etc. They also contain some amount of iron, zinc, copper, manganese, selenium, etc. These bitter vegetable leaves also contain various other bioactive plant components such as alpha-carotene, beta-carotene, cryptoxanthin, lutein, zeaxanthin, etc.
Common Dandelion leaves provide some incredible health benefits. Moderate and regular consumption of these bitter leaves may help lower blood sugar and cholesterol levels. Potassium present in these bitter vegetable leaves may help us with high blood pressure. They may also promote digestion and weight management. The calcium in these leaves is good for bone health. Vitamin A and other carotene antioxidants may help our eyesight and fight off any eye infection. Vitamin C in these leaves may help us boost our overall immunity and cure various other types of infections. The antioxidants in Common Dandelion leaves may help us with various types of cancers.
However good these bitter leaves may be, some caution needs to be followed. It is better to consume these leaves along with other vegetables. Those who have various types of allergies should take the doctor’s advice before consuming Common Dandelion leaves. These leaves may be toxic to those people who are prone to allergic reactions. These bitter vegetable leaves may cause irritation, skin blisters, inflammation, swelling, etc. These leaves may also interfere with various blood thinning medications. Also, in some parts of the US, Common dandelions and other types of Dandelions are considered invasive species as they cause serious harm to various essential crops.
4. Arugula
Arugula is an annual herbaceous flowering plant that belongs to the Brassicaceae or Cruciferous family of plants. This plant is harvested for its bitter and treat green leaves which are full of various nutritional elements. This leafy bitter vegetable is native to the Mediterranean region. Arugula is also known by various other names such as – Garden Rocket, Rugula, Rucoli, Eruca, Colewort, etc. This herbaceous plant is suitable for cooler climates and can grow up to 60-90 cm.
The edible bitter leaves of Arugula start from just above the ground and spread upward to make a bouquet-like structure. The edible, bitter, and tart leaves grow on both sides of the main axis. These leaves have pinnate lobes with deep cuts almost touching the base of the main axis. The lobe at the front of the leaf is the largest. The primary vein of the leaf starts from the axil of the leaf and runs to the tip of the front lobe. Other secondary veins start from the bases of the leaf lobes and spread across the lobes. The flowers of the Arugula are white and the fruits are pods that house the seeds.
Arugula leaves are extensively used in various salads. This leafy bitter vegetable can be added raw to the salad along with carrots, beets, chopped onions, green onions, tofu, tomatoes, and many other vegetables. The bitterness of the leaves can be reduced if they are baked or fried in olive oil or butter. The Arugula leaves can be added to any vegetable delicacy. They can also be added to the pasta, noodles, and pizza. While various nutrients present in this leafy bitter vegetable will increase the nutritional value of the food, the bitterness will add an extra layer of taste.
This leafy bitter vegetable is low in calories and high in dietary fiber. Raw Arugula leaf is 80%-90% water and has only 20-30 Kcal of energy per 100-gram serving. A 100-gram portion of Arugula leaves may provide 2-3 grams of protein, 1-2 grams of dietary fiber, and 3-4 grams of carbohydrate. Arugula leaf is a good source of Vitamin A. A 100-gram portion of this leafy bitter vegetable may provide 70%-80% of the daily requirements of Vitamin A. This leafy vegetable is also loaded with various B-complex vitamins including Vitamin B1, B2, B3, B5, B6, B9, etc. It also has a decent amount of Vitamin C. It also contains some amount of Vitamin E and K.
Arugula leaves are also loaded with various minerals such as calcium, potassium, phosphorus, magnesium, manganese, iron, etc. This leafy green vegetable also contains trace amounts of zinc, copper, selenium, etc. It also contains various important antioxidants such as lutein, zeaxanthin, alpha-carotene, beta-carotene, cryptoxanthin, etc. Consuming this leafy bitter vegetable may reduce the chances of contracting various cancers. These green bitter leaves have anti-inflammatory properties which may reduce the risk of heart attack, brain stroke, kidney failure, etc. Arugula leaves may also help us reduce the blood sugars and bad cholesterol in our bloodstream. It may also regulate and maintain our blood pressure. It may also aid us in maintaining proper weight.
It may also boost our overall immunity and protect against various infections including seasonal flu, throat infection, eye infection, etc. Consuming this bitter vegetable may also be good for our various organs such as skin, eyes, gut, liver, etc. However, overconsumption of this leafy vegetable may come with various health hazards. It may induce allergic reactions in some individuals. Overconsumption may cause indigestion, bloating, acidity, etc. Arugula leaves may also interfere with blood thinning medications. So one must consume this green leafy bitter vegetable in moderation which will provide enormous health benefits.
5. Cluster Bean
Scientifically known as ‘Cyamopsis Tetragonoloba’, the Cluster Bean is an annual legume that belongs to the Cyamopsis genus and Fabaceae or Leguminosae family of plants. The ‘Fabaceae’ family of plants are some of the most important crops. These plants include peas, beans, and legumes and can be annual or perennial shrubs, trees, or herbs. Cluster Bean is native to South Asia and is suitable for warm and humid tropical and sub-tropical climates. The cluster bean is used as cattle feed. The seeds of this vegetable are used to make a type of polysaccharide that has many industrial applications.
The cluster bean plant has a solitary green stalk that grows vertically and can reach 10-15 feet while the small green branches grow along the entire length. The branches house leaves, flowers, and fruits that are flat and elongated green pods. Cluster bean plants can bind nitrogen to the soil as the roots house Rhizobium bacteria. Hence, these plants can enhance the soil quality and are used as rotational crops.
India is the largest producer of Cluster Bean and produces almost 80% of the total production. Other prominent countries that produce this bitter vegetable are Malaysia, Sri Lanka, Australia, US, South Africa, etc. While the seeds of Cluster Bean have industrial applications, the young pods are consumed as vegetables in various South Asian cultures. The cluster bean pods can be bitter which adds a unique taste combination to the cuisines. This bitter vegetable can be prepared by stir-frying, baking, grilling, or sauteed. It can be added with other vegetables or can be cooked solo. Cluster beans can also be cooked with lentils or mixed in various rice delicacies.
Cluster beans are low in calories and provide essential dietary fiber, carbohydrates, and protein. A 100-gram portion of these bitter vegetable pods contains almost 7 grams of water-soluble and insoluble dietary fibers, 3 grams of protein, and 5 grams of carbohydrate. Cluster beans also contain a decent amount of Vitamins A, C, K, etc. These bitter vegetables also have various B-complex vitamins such as Vitamin B1, B3, B6, etc. Apart from these vitamins, Cluster beans have loads of essential minerals such as calcium, phosphorus, magnesium, potassium, iron, etc.
Cluster beans provide a lot of health benefits. As this bitter vegetable is loaded with dietary fibers, it helps with digestion. It may also help in regulating blood sugar levels. Dietary fibers may also aid in our weight management. As the cluster beans have anti-microbial elements, they can cure various stomach-related ailments. This bitter vegetable also has anti-inflammation properties and is good for heart health. It can also aid in reducing bad cholesterol and regulating blood pressure.
However, it is important to note that, even with all the health benefits, cluster beans have to be consumed in moderation. Overconsumption of this beneficial bitter vegetable may lead to indigestion, bloating, acidity, and heartburn. This vegetable may also interfere with blood thinning medications. It may also induce certain allergies in children. Also, during pregnancy, doctors should be consulted before consuming this vegetable.
**This article is for informational purposes only. Do not make your critical decision based solely on the information provided in this article. Consult doctors or medical professionals in case of a medical emergency.
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