Cut bitter leaf | Uncut bitter leaf

🌿 Bitter Leaf (Vernonia amygdalina): Nutrition & Health Benefits

Bitter leaf—widely used in African cooking and traditional wellness—is prized for its powerful nutrients and medicinal properties. It’s commonly used in soups (like bitter leaf soup) and herbal preparations.

🥗 Nutrition (per 100g fresh leaves, approx.)

• Calories: ~45 kcal

• Protein: ~3–5 g

• Carbohydrates: ~7–10 g

• Fiber: High (supports digestion)

• Vitamins:

  • Vitamin A (eye & immune health)

  • Vitamin C (antioxidant, immunity)

  • Vitamin E (cell protection)

• Minerals:

  • Iron (blood health)

  • Calcium (bones & teeth)

  • Potassium (heart & fluid balance)

  • Magnesium (muscle & nerve function)

• Phytonutrients: Flavonoids, alkaloids, saponins (antioxidant & anti-inflammatory)

💚 Health Benefits

1. Supports digestion – Helps relieve indigestion, constipation, and bloating.

2. Blood sugar support – Traditionally used to help regulate glucose levels.

3. Boosts immunity – Antioxidants help fight infections and oxidative stress.

4. Heart health – Potassium and antioxidants support healthy blood pressure.

5. Liver support – Traditionally believed to aid detox processes.

6. Anti-inflammatory – Helps reduce inflammation and joint discomfort.

7. Weight management – Low calorie, high fiber; promotes satiety.

8. Skin health – Antioxidants support clearer, healthier skin.

🍲 How to Use

• Cooking: Wash thoroughly to reduce bitterness; add to soups, stews, or sauces.

• Tea/Herbal prep: Lightly boiled leaves (traditional use).

• Pairings: Works well with egusi, stockfish, goat meat, palm oil dishes.

⚠️ Tips & Precautions

• Wash or squeeze leaves well to control bitterness.

• If pregnant, nursing, or managing a medical condition, consult a healthcare professional before medicinal use.

Looking to add nutrient-rich African greens to your meals? Bitter leaf is a flavorful, functional choice for everyday wellness.

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