Many people may be familiar with bitter foods. But did you know that bitter foods have many health benefits, including reducing the risk of cancer, heart disease, diabetes, and reducing inflammation? Even though bitter foods are often overlooked in the food world, Because the taste is quite strong It may easily make fussy eaters bored, but bitter food is actually rich in nutrients from various plants. With incredible health benefits, here are 9 bitter foods that are beneficial to your health.

9 bitter foods that are beneficial to health

1. Bitter melon, green fruit with rough skin. The shape is similar to a cucumber. *It has a very bitter taste. It is commonly eaten in Asia, Africa, and the Caribbean. But it is not very popular in other areas.

Bitter melon is rich in phytochemicals such as triterpenoids, polyphenols, and flavonoids. which has been studied in test tubes and animals These substances have the effect of slowing down the growth of many types of cancer cells.

Bitter melon has also been used in traditional medicine to help lower blood sugar levels for diabetics. One 4-week study found that eating 2,000 milligrams of crushed dried bitter melon per day Significantly reduces blood sugar levels in diabetics. But the effectiveness is still not comparable to modern diabetes medicine.

However, many large reviews have inconsistent results in humans. Therefore, it can be concluded that there is insufficient information to recommend that people with diabetes take bitter melon supplements. Like other bitter foods, bitter melon is rich in antioxidants. which helps prevent cell damage caused by free radicals Can help reduce the risk of heart disease and diabetes.

2. Cabbage family vegetables

Cabbage, another group of bitter vegetables, includes broccoli, cabbage, kale, radishes, and rocket. These vegetables contain compounds called gucosinolates, which are responsible for their bitter taste. and is an important substance that has a positive effect on health. There are even test tube and animal studies. indicated that gucosinolate May help slow down the growth of cancer cells But research results in people are inconsistent.

Some information suggests that people who regularly eat cabbage family vegetables There is a lower risk of cancer. But there are still some studies that do not support this. Some researchers believe that this difference may be due to genetic variations among individuals. Including external factors such as the environment in which vegetables are grown and cooking methods.

In addition to its anti-cancer effects, gucochinolate in cabbage family vegetables also stimulates enzymes in the liver to efficiently eliminate toxins. Helps reduce the impact on the ufabet https://ufabet999.app body Although there is no official recommended dosage, But from some research it is indicated that Eating cabbage family vegetables at least 5 times a week. Helps to receive maximum health benefits

3. Pak kut

You may have thought of kak kut as a weed that only bothers you in the garden, but its leaves are actually edible. and rich in nutrients Pak kut has bright green leaves, medium sized, and naturally wavy. Can be eaten raw in salads. Stir-fry it as a side dish or add it to soup.

Because the kut has a very bitter taste. Therefore, it is popular to season with other ingredients. Like garlic or lemon to cut the bitter taste. Although there is relatively little research on the specific health benefits of ferns, But kut is also rich in many vitamins and minerals such as calcium, manganese, iron, vitamins A, C, and K.

It also contains carotenoids, lutein and zeaxanthin, which help protect the eyes from cataracts and macular degeneration. Importantly, radish is a source of prebiotics, inulin and Oligofructose, which promotes the growth of beneficial bacteria in the intestines

4.Orange peel

Although the flesh and juice of citrus fruits such as lemons, grapefruit, and oranges have a sweet or sour taste, But the outer peel and white flesh beneath the peel are quite bitter. This is caused by flavonoids. Nutrients that help protect fruits from insect pests But it has many positive effects on our health. In fact, orange peels contain more flavonoids than any other part of the orange.

Hesperidin and naringin are the most common flavonoids found in orange peels. Both are powerful antioxidants. Test tube and animal studies indicate that Flavonoids in orange peel May help fight cancer by reducing inflammation. Increase the efficiency of eliminating toxins and slow down the growth of cancer cells But further research in people is still needed.

For people who want to add orange peel to their diet. Can be grated into orange peel. To add flavor Or dried and used as a seasoning. You can even link it and add it to desserts.

5. Cranberries

Cranberries are bright red fruits. It has a sour and bitter taste. It can be eaten fresh, cooked, dried, or pressed into juice. Cranberry fruits contain the phenolic compound proanthocyanidin type A, which has the ability to inhibit the adhesion of bacteria to various walls in the body, such as tissues.

This feature has a positive effect on reducing bacteria that cause tooth decay. Reduce the risk of Helicobacter pylori infection in the stomach. It also helps prevent E. coli infections in the intestines and urinary tract. Although preliminary research results from laboratories and experimental animals But human research is also promising.

Cranberries not only have antibacterial properties. But it is also rich in the highest amount of antioxidants. Compared to 24 commonly eaten fruits, this property may be explained. Drinking cranberry juice regularly Helps have a positive effect on heart health, including reducing inflammation, controlling blood sugar levels, blood pressure, and triglyceride levels.

6. Cocoa powder 

It comes from the seeds of the cacao tree. Research found that people who ate chocolate at least five times a week had a 56% lower risk of heart disease than people who ate no chocolate at all.

This property is likely due to polyphenols. and antioxidants found in cocoa Helps blood vessels expand, reduces inflammation, has a beneficial effect on protecting the heart.

7. Coffee

It is one of the most popular beverages around the world. Like other bitter foods Coffee is rich in polyphenols. Which is a substance that gives coffee its unique aroma and taste Chlorogenic acid. It is one of the most common polyphenols found in coffee. It is a highly effective antioxidant. Whether it is reducing cell damage from free radicals Reduce the risk of heart disease and diabetes

Research shows that drinking three to four cups of coffee a day reduces the risk of death, cancer and heart disease by 17%, 15% and 18%, respectively, compared to people who don’t drink any coffee at all. In addition, another analysis found that drinking 1 cup of coffee per day reduces the risk of type 2 diabetes by up to 7%.

Some research also suggests that Caffeinated coffee may help prevent neurodegenerative diseases such as Alzheimer’s and Parkinson’s. But more research is still needed to understand the mechanism.

8.Green tea

It is another popular drink that people around the world love. With catechin and polyphenols present Green tea has a naturally bitter taste. The most important catechins in green tea are: epigallocatechin gallate or EGCG. Test-tube and animal research suggests that EGCG can help slow the growth of cancer cells. But it cannot be conclusively determined that it has the same effect in humans.

Although some research indicates that People who drink green tea regularly have a lower risk of certain types of cancer. But some research has shown no clear benefit. Green tea also contains a variety of polyphenols that act as antioxidants and reduce inflammation. These substances help reduce free radical damage and reduce inflammation. Affects reducing the risk of heart disease

Research has found that Drinking just 1 cup of green tea per day reduces the risk of heart attack by nearly 20% for those who need high levels of antioxidants. You should choose to drink green tea over other types of tea such as black tea or white tea.

9.Red wine

Red wine contains two main polyphenols: proanthocyanidins and tannins. These are responsible for its deep red color. and the bitter taste of wine The combination of alcohol and these polyphenols may help reduce heart disease risk. By reducing the oxidation of cholesterol. Reduce blood clots. and expand blood vessels

Some new research also suggests that Red wine may have a beneficial effect on the gut. One small study A study in which participants drank two glasses of red wine per day for one month found that the number of beneficial bacteria in their intestines increased. Moreover, Changes in gut bacteria also directly result in lower cholesterol levels and reduced inflammation.

Other benefits of drinking red wine include: It promotes longevity. Reduce the risk of diabetes and osteoporosis. But please remember that Drinking too much alcohol can lead to other health problems, so red wine consumption should be in moderation.