9 bitter foods good for you

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Bitter foods are often unpopular because of their strong, characteristic odor, which is unpleasant for many people. However, some bitters are very nutritious and contain many healthful phytochemicals that help reduce the risk of cancer, heart disease and diabetes, and support the gut, eyes and liver.

1. Bitter gourd

Bitter melon, or bitter melon, is a green melon, similar in shape to a cucumber but with rough skin and a very bitter taste. Bitter gourd contains many phytochemicals - such as triterpenoids, polyphenols and flavonoids, which have been shown to slow the growth of various types of cancer. This root vegetable is also used to lower blood sugar in people with diabetes.
One study showed that consuming 2,000 mg of bitter gourd powder per day significantly lowered blood sugar, but not as effective as conventional diabetes drugs. Therefore, there is insufficient evidence to recommend the use of bitter melon as a substitute for medication in patients with diabetes.
Like most other bitter foods, bitter melon is also rich in antioxidants, which help prevent free radicals from damaging cells, reducing the risk of cancer, heart disease and diabetes.

2. Vegetables

There are many bitter cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, kale, radishes, and lettuce. For those who wonder if bitter foods are good, this cruciferous vegetable contains compounds called glucosinolates, which give it a bitter taste and provide many health benefits.
Studies have shown that glucosinolates can slow the growth and spread of cancer cells. Some data suggests that people who eat more cruciferous vegetables have a lower risk of cancer. But it's also important to note that individual genetic differences, as well as the levels of glucosinolates found in vegetables and cooking methods, also influence the study's results.
In addition to the potential anti-cancer effects, the glucosinolates in cruciferous vegetables also help liver enzymes process toxins more effectively, reducing the negative effects of harmful chemicals on the body. Although there are no official recommendations yet, some studies show that eating at least 5 servings of cruciferous vegetables per week provides the most health benefits.

Có nhiều loại rau họ cải mang vị đắng như: bông cải xanh, cải mầm Brussels, bắp cải, cải xoăn, củ cải và xà lách
Có nhiều loại rau họ cải mang vị đắng như: bông cải xanh, cải mầm Brussels, bắp cải, cải xoăn, củ cải và xà lách

3. Dandelion leaves

Many people think that dandelions are just a weed flower, but in fact their leaves are edible and very nutritious. Dandelion greens are medium-sized, dark green leaves with irregular edges. They can be eaten raw in salads, stir-fries, or added to soups and pastas. Because of the bitter taste, dandelion greens are often seasoned with other flavors, like garlic or lemon.
Although there is little research on the specific health benefits of dandelion greens, it is clearly an herb that is very rich in vitamins and minerals, including calcium, manganese, iron, and vitamins A and C. and K. Dandelion leaves also contain the carotenoids lutein and zeaxanthin, which protect the eyes from cataracts and macular degeneration. Furthermore, dandelion greens are an excellent source of the prebiotic inulin and oligofructose, which promote healthy gut bacteria growth.

4. Citrus peels

Citrus fruits - such as lemons, oranges and grapefruits, are usually sweet or sour, but the outer skin and white skin are quite bitter. This bitter taste is due to flavonoids - substances that help protect the fruit from insect damage, and also have many health benefits for humans.
Citrus peels contain the highest concentration of flavonoids, with two powerful antioxidants, hesperidin and naringin. Animal research shows that flavonoids in citrus may help fight cancer by reducing inflammation, improving detoxification, as well as slowing the growth and spread of malignant cells.
To add citrus peels to your diet, you can enjoy them as a dried, powdered powder incorporated in spice mixes, or added to candies and desserts.

5. Cranberries

Cranberries have a tart, often bitter red berry that can be eaten raw, cooked, dried or juiced. They contain a class A polyphenol proanthocyanidin, which can prevent bacteria from attaching to body tissues. This use will help reduce bacterial tooth decay, reduce the risk of H. pylori infection in the stomach, and even prevent E. coli infection in the intestinal tract and urinary tract.
A 90-day study found that drinking about two cups (500ml) of cranberry juice per day was able to clear stomach H. pylori, three times as effective as a placebo. In addition, a single dose of cranberry extract containing at least 36mg of proanthocyanidins, significantly reduced the frequency of urinary tract infections, especially in women.
In addition to antibacterial properties, cranberries are also rich in antioxidants, containing the highest concentration of 24 popular fruits. This is exactly why consuming cranberry juice regularly is good for heart health. Specifically, it helps reduce inflammation, lower blood sugar, blood pressure and triglycerides.

6. Cocoa


Nghiên cứu đã phát hiện ra rằng những người ăn chocolate ít nhất 5 lần/tuần có nguy cơ mắc bệnh tim thấp hơn 56% so với người không ăn
Nghiên cứu đã phát hiện ra rằng những người ăn chocolate ít nhất 5 lần/tuần có nguy cơ mắc bệnh tim thấp hơn 56% so với người không ăn
Cocoa powder is made from the seeds of the cacao tree and has a very bitter taste when used without sugar. This dish is often added to many desserts, mixed with cocoa butter, cocoa liquor, vanilla and sugar to make chocolate.
Research has found that people who eat chocolate at least 5 times a week have a 56% lower risk of heart disease than people who don't. This may be due to the polyphenols and antioxidants found in cocoa, which dilate blood vessels and reduce inflammation, thereby protecting the heart.
It is also a rich food source of trace minerals, including copper, manganese, magnesium and iron. Unsweetened cocoa powder and dark chocolate contain the most antioxidants and the least amount of sugar, so should be added to a healthy diet.

7. Coffee

As one of the most widely consumed beverages worldwide, coffee is also the leading source of antioxidants in the typical diet.
Like most bitter foods, coffee is high in polyphenols, which give it a unique flavor. The most abundant polyphenol in coffee is chlorogenic acid - a powerful antioxidant that has many health benefits, including reducing cell damage, avoiding the risk of heart disease and diabetes.
Surveys show that drinking 3-4 cups of coffee a day can reduce the risk of death by 17%, the risk of cancer by 15%, and the risk of heart disease by 18% compared with not drinking coffee. According to another separate analysis, consuming 1 cup of coffee/day reduces the risk of type 2 diabetes by 7%.
Some studies also show that coffee contains caffeine, which can prevent neurological disorders , including Alzheimer's and Parkinson's disease.

8. Green tea

Green tea is also a popular beverage, widely consumed around the world. They have a naturally bitter taste due to their high content of catechins (epigallocatechin gallate, or EGCG) and polyphenols. Animal studies suggest that EGCG can slow the growth of cancer cells, but the effect is unknown in humans.
Green tea also contains a variety of polyphenols, antioxidants and anti-inflammatory agents. These compounds inhibit free radicals and reduce inflammation, thereby reducing the risk of heart disease. In fact, just drinking one cup of green tea a day reduces the risk of heart attack by almost 20% and weight loss. Green tea is better than black or white teas thanks to the maximum dose of antioxidants.

Uống một tách trà xanh mỗi ngày sẽ giúp giảm nguy cơ đau tim xuống gần 20% và giảm cân
Uống một tách trà xanh mỗi ngày sẽ giúp giảm nguy cơ đau tim xuống gần 20% và giảm cân

9. Red wine

Red wine contains two main types of polyphenols, proanthocyanidins and tannins, which give them their bold color and bitter taste. The combination of alcohol and polyphenols may reduce the risk of heart disease, reduce cholesterol oxidation, reduce blood clotting, and help widen blood vessels.
Some new studies also show that red wine may be good for the gut. Specifically, drinking 2 glasses of red wine a day, maintained for a month, will increase the number of healthy gut bacteria. The growth of good bacteria in the gut is directly linked to lower cholesterol levels and reduced inflammation.
Other benefits of drinking red wine include: longevity, reduced risk of diabetes and osteoporosis. However, it should be noted that excessive drinking can lead to liver damage and other health problems, so it should only be consumed in moderation.
Answering the question of what bitter foods do, experts say each bitter food has its own health benefits, including fighting cancer, heart disease and diabetes, as well as reducing inflammation and oxidation. Most of these benefits come from polyphenols and even prebiotics. There are many bitter food options to add to your diet and reap health benefits.

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Reference source: .healthline.com
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