How Bitter Greens Can Heal Digestion, Flush the Liver & Completely Revitalise Your Energy
This is one of my go-to green juices. It’s called the bitter green juice, but it is delicious. The flavors work so well together and the mint rounds out the bitterness to make this light, refreshing and perfect to kickstart your day!
These bitter greens support the liver, purify the blood, heal digestion and have been shown to:
- Clear acne & soothe rosacea and eczema
- Lower LDL cholesterol
- Reduce inflammation related to weight gain
- Reduce & remove acid reflux
- Prevent bloating and gas
- And so much more
Aside from the greens, the bitter peel has some incredible benefits too. The peel is known to have way more antioxidant flavanoids than any other part of the fruit, and the compounds in the peel have been shown to be strongly anti-inflammatory and offer cardiovascular protection too.
The glucosinates in these bitter greens have also been shown in studies to help prevent many cancers (see references below). They are incredibly bioavailable to humans and work in multiple ways to prevent cancer growth AND to support treatments.
This study conducted in China with over 3000 participants, followed over a ten year period found that consumption of these vegetables decreased breast cancer risk significantly. The results were consistent with premenopausal and postmenopausal women AND with hormone-receptor-negative and hormone-receptor-positive cancers.
It’s compelling stuff!
And when you consider that the greens and other goodies in this juice are also proven to help detoxify the liver etc. and contain a huge abundance of alkaline minerals, vitamins, healthy fats (yep leafy greens are omega-3-rich!) and more – this is a super-juice.
Let’s get stuck in:
The Lifechanging Bitter-Green Juice
2 handfuls of arugula (rocket)
1 bunch cilantro (coriander), leaves and stems (but not roots)
3 stalks of organic celery
1 handful of kale (any variety)
Juice of 1/2 lemon and the peel of 1/4 lemon (if this is too bitter, you can reduce)
Filtered water to taste
Simply wash and juice all of the ingredients. I tend to juice the leaves between the higher water content veggies (cucumber and celery) as they help wash and push the leaves through the juicer a little.
If the lemon peel is too intense, you can reduce the amount (or if you like it, add more!). Ideally, you’d be getting organic lemons if you’re using the peel too.
Also note, the stems of the kale can be extra bitter too. Now, bitterness is kinda the idea behind the juice, but if it’s too much you can cut the stems of the kale out before juicing.
Add (preferably filtered) water to taste, or to make it into a bigger juice you can drink throughout the day.
Other Bitter Greens to Incorporate in Your Alkaline Life:
Aside from the delicious greens in this juice, you can also add these into your day if you’re looking to rebalance the liver, soothe your digestion, cleanse your blood and restore that effortless pH balance:
- Amaranth greens
- Brussels Sprouts
- Dandelion Greens
- Kale (including Tuscan Kale, Curly Kale)
- Mustard Greens
- Nettles (inc. nettle tea)
- Turnip Greens
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Sources & References
Pan JH, Abernathy B, Kim YJ, Lee JH, Kim JH, Shin EC; Cruciferous vegetables and colorectal cancer prevention through microRNA regulation: A review; Critical Reviews in Food Science and Nutrition, 2018 (link)
Shapiro TA, Fahey JW, Wade KL, Stephenson KK, Talalay P; Human metabolism and excretion of cancer chemoprotective glucosinolates and isothiocyanates of cruciferous vegetables. Cancer Epidemiology, Biomarkers and Prevention; 1998 (link)
Keck AS, Finley JW; Cruciferous Vegetables: Cancer Protective Mechanisms of Glucosinolate Hydrolysis Products and Selenium; Integrative Cancer Therapies; 2004 (link)
James D, Devaraj S, Bellur P, Lakkanna S, Vicini J, Boddupalli S.; Novel concepts of broccoli sulforaphanes and disease: induction of phase II antioxidant and detoxification enzymes by enhanced-glucoraphanin broccoli.; Nutrition Review, 2012 (link)
Veeranki OL, Bhattacharya A, Tang L, Marshall JR, Zhang Y. Cruciferous vegetables, isothiocyanates, and prevention of bladder cancer. Curr Pharmacol Rep. 2015 Aug;1(4):272-282. (link)
Zhang NQ, Ho SC, Mo XF, Lin FY, Huang WQ, Luo H, Huang J, Zhang CX. Glucosinolate and isothiocyanate intakes are inversely associated with breast cancer risk: a case-control study in China. British Journal of Nutrition, 2014 (link)
Manthey JA, Grohmann K. J Agric Food Chem. 2001 Jul;49(7):3268-73. Phenols in citrus peel byproducts. Concentrations of hydroxycinnamates and polymethoxylated flavones in citrus peel molasses. (link)
Erland I. Review of the flavonoids quercetin, hesperetin, and naringenin. Dietary sources, bioactivities, bioavailability, and epidemiology; Nutrition Research, 2004 (link)