2024-08-13 18:00:25
Italians include them in their dishes, while in Asia, they use the sweet melon as a popular ingredient. Beyond their distinctive taste, substances in bitter foods can improve health.
Bitter foods owe their characteristic flavor to compounds such as glycosides and alkaloids. These things They have antioxidant and detoxifying properties that help improve health, especially the food system.
Bitter taste is one of the five basic taste sensations, along with sweet, salty, sour and umami. It is perceived by the taste buds on the back of the tongue and has a strong, astringent taste that many people consider unpleasant.
Despite its intensity, the presence of this flavor has some elements may indicate the presence of phytochemicals that are good for health. Be sure to look at this list to include bitter foods in your diet and use their benefits.
9 bitter foods and their benefits
Although spicy foods may not be everyone’s favorite, they offer many health benefits. The glycosides and alkaloids they contain, They stimulate the release of digestive enzymes and the production of stomach acid and bile, improving digestion.
Some vegetables and herbs with this flavor are rich in antioxidants, which They fight oxidative stress and reduce inflammation. Likewise, they strengthen the immune system and help prevent many diseases. In addition, these foods can regulate appetite and promote the feeling of satiety, which is useful for weight management.
Incorporating them into your diet can be a challenge because of their intense flavor, but the benefits are significant. Make sure you have these nine bitter foods that are good for your health.
1. Cruciferous vegetables
Cruciferous vegetables, such as broccoli, Brussels sprouts, cabbage, artichokes, asparagus, kale, radishes, radicchio, and arugula, are known for their bitter taste. This characteristic flavor is due to the presence compounds called glucosinolates that have antioxidant and detoxifying properties.
Glucosinolates can delay the growth and spread of cancer cells and has anti-inflammatory properties. Also, these vegetables They may have therapeutic and prophylactic benefits in cardiovascular diseases.
Eating at least five servings of cruciferous vegetables per week may offer the greatest health benefits.
Broccoli is a versatile vegetable that can be incorporated into a variety of recipes, such as salads, pasta, and stir-fries. This is an interesting option for those who want to benefit from bitter substances but without such intensity.
Dark leafy greens like arugula, radicchio, and kale can be used to make delicious salads. You can also add them to smoothies, pestos, pasta sauces and pizzas.
2. Dandelion leaves
Although they are always reading weedsThey eat food and a lot of food. Vibrant green with irregular edges, these leaves can be eaten raw in salads, eaten as a garnish, or included in soups, cakes, and pasta.
Because of their bitter taste, they are often combined with other ingredients such as garlic or lemon to balance their potency.
They are rich in vitamins and minerals important, including calcium, magnesium, zinc, iron and vitamins A, C and K. In addition, they contain fiber, carotenes, lecithin and choline, nutrients that promote physical activity.
Dandelion is also gone have properties diuretic, anti-inflammatory and antioxidant. They believe that it benefits eye health, is a source of prebiotics and protects against diseases such as anemia, liver cirrhosis, diabetes, rheumatism, nutritional conditions and cancer.
3. Citrus peel
Unlike the pulp and juice of citrus fruits such as lemons, oranges and grapes, The peel is poisonous due to the presence of flavonoids. These compounds not only protect the fruit from pests, but also provide many benefits to human health.
Hesperidin and naringin are two of the most abundant flavonoids in these fruits and are characterized by their antioxidant properties. These compounds can help reduce inflammation, reduce cellular aging and fight cancer, vascular and neurovegetative diseases. In any case, more research is necessary to confirm its effects in humans.
Adding citrus peel to your diet can be done in a variety of ways. It can be used as a zest in various recipes, dried and added to seasonal mixes, or even candied and added to desserts.
4. Cranberries
Cranberries are tart and bitter fruits that can be eaten raw, cooked, dried, or in juice form. They contain type A proanthocyanidins, a type of polyphenol that It has the ability to prevent bacteria from adhering to body surfaces, especially in the mouth, urine and stomach. In addition, they are an excellent source of antioxidants.
Although more research is necessary, can contribute to reduce urinary inflammation, prevent hematological and oncological diseases, type 2 diabetes, metabolic syndrome, obesity, cavities and periodontitis.
5. bitter melon
It is a green, lumpy, elongated fruit with a very bitter taste that is the scientific name Momordica charantia L. It is eaten in many parts of the world, especially in Asia, Africa and the Caribbean.
Despite being unpleasant to the palate, bitter melon It is important for its content of phytochemicals such as triterpenoids, polyphenols and flavonoids. Likewise, it is a rich source of antioxidants.
Although more research is necessary, thanks to its bioactive compounds, will help regulate blood glucose and cholesterol levels. In addition, it will help prevent many disorders such as cancer, diabetes, kidney and cardiovascular problems.
6. Turmeric, ginger and cinnamon
They are spices that contain bitter substances that are beneficial to health. While turmeric and ginger can be added fresh into juices, stews and sauces; Cinnamon is added in dry form, powder and stick, in many delicious foods.
They stand out for its properties anti-inflammatory, improves digestive health and promotes elimination of toxins. In addition, they can help control blood glucose levels.
These characteristics make them useful for diets that focus on weight loss, metabolic control and reduction of chronic inflammation.
7. Cocoa
Cocoa powder, made from the seeds of the plant, has a very bitter taste when not sweetened. It is often used to make desserts, but it is also mixed with other ingredients to make chocolate.
Research indicates that regular consumption of dark chocolate, especially those with at least 70% cocoa, can reduce the risk to suffer from heart disease. This is due to the polyphenols and antioxidants in its composition, which bind blood vessels and reduce inflammation, thus protecting the heart.
In addition, cocoa is a good source of minerals such as iron, copper, manganese and magnesium.
Choose unsweetened cocoa powder, cocoa nibs, and dark chocolate options to take advantage of their beneficial properties.
8. Cafe
Coffee is one of the most consumed beverages in the world. Rich in antioxidants and polyphenols, It offers many health benefits if consumed in moderation.
Contribute to prevention of inflammation and diseases related to oxidative stress, such as obesity, metabolic syndrome and type 2 diabetes In addition, it can reduce the risk of death from various types of cancer and heart disease.
Without added milk or sugar, this ingredient has a very bitter taste.
Consuming up to 400 mg per day (1 to 4 cups) of caffeine is considered safe. In any case, it is important to pay attention to your intake if you take medicines to avoid interactions.
9. Green tea
Due to its content of catechins and polyphenols, this popular drink is characterized by its bitter taste. Have properties antioxidants, anticancer, anti-inflammatory, antimicrobial, They help reduce free radical damage and reduce inflammation.
Drinking in infusions is associated with benefits in cardiovascular diseases and oral health.
Use it to drink unsweetened green tea to enjoy its hot flavor and take advantage of its many properties.
What to do if you don’t like this flavor?
If you find the bitterness of the ingredient difficult to tolerate, do not worry, as There are ways to incorporate them into your diet without making them unpleasant. Little by little you will be able to acclimate your palate to this intense feeling.
Add bitter foods in small amounts and increase gradually to get your taste buds used to them.
When cooking, you can add healthy fats like olive oil, butter, or coconut oil to spicy foods to soften their flavor. You can also use seasonings like salt, spices, herbs, or a little maple syrup or honey to make them more flavorful.
If you have digestive conditions such as acid reflux or stomach ulcers, Consult your doctor before making major changes to your diet.
Taste and health
Incorporating bitter foods into your diet may seem difficult at first, but the health benefits they offer are worthwhile. These ingredients not only help in improving digestion and energy production, but also They protect against many diseases thanks to their natural and anti-inflammatory properties.
By incorporating them into your daily meals, you will not only multiply your palate, but also strengthen your overall well-being. So, start today and take advantage of your benefits.
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