How can I get bitter phytochemicals?
Most people may not like their taste, since they offer an equally bitter flavour to food and drinks.
Cruciferous veggies: Vegetables like broccoli, kale, Brussels sprouts, and cauliflower contain bitter compounds called glucosinolates. The bitters in there need some time to develop, so cutting them half an hour to an hour before cooking will make them even more bitter.
Green tea: Drinking green tea regularly is a great way to incorporate these beneficial bitter compounds into your diet. Green tea contains catechins, particularly epigallocatechin gallate (also known as EGCG), which are bitter-tasting flavonoids.
Citrus fruits: Citrus fruit like grapefruit, oranges or lemons also contain flavonoids, including naringin and hesperidin. Those compounds are mostly concentrated in the peel and the pit of such fruit. Using the peel in tiny flakes for garnish is a good idea.
Extra virgin olive oil: Extra virgin olive oil, particularly the high-quality cold-pressed varieties, contains bitter phenolic compounds, including oleuropein and hydroxytyrosol.
Turmeric: Turmeric is a spice known for its bright yellow colour and bitter taste. It contains a compound called curcumin, which has potent antioxidant and anti-inflammatory properties. Curcumin is widely studied for its potential health benefits.
All of the food mentioned above contain bitter phytochemicals with strong antioxidant and anti-inflammatory properties.