8 benefits of sour foods for your health

Sour foods like citrus fruits, and fermented items are widely enjoyed for their distinctive taste. They have a tangy or acidic flavour due to the presence of organic acids such as citric, acetic, or lactic acid. There is more to sour foods than just flavour. They can also offer benefits like better digestion, weight management and good oral health. So, make sure to incorporate different types of sour foods into your diet. But as you reap the benefits of sour foods by including them in your diet, don’t forget to incorporate other food groups to ensure you get all the essential nutrients.

What are the examples of sour foods?

Sour foods can be categorised into several types:

• Citrus fruits: Lemons, limes, oranges, and grapefruits.
• Other sour fruits: Tamarind, green apples, and sour cherries.
• Fermented dairy products: Yogurt, and sour cream.
• Fermented vegetables: Sauerkraut and kimchi.
• Vinegar
• Fermented drinks: Kombucha and sour beers.
• Juices: Sour fruit juices, such as lemon or lime juice.

What are the benefits of eating sour foods?

Sour foods can add depth and flavour to meals, as well as provide various health benefits:

1. Improved digestion

The probiotics produced while fermenting foods like yogurt may alleviate digestive problems, as per research published in Plos One in 2012. “Sour foods can also stimulate saliva and digestive juices, aiding in digestion and nutrient absorption, which can help prevent issues like bloating and indigestion,” says nutritionist Abhilasha V.

2. Rich in vitamin C

Many sour foods, such as citrus fruits, are high in vitamin C, which may support the immune system, promote skin health, and enhance iron absorption. Hundred grams of lemon have 53 mg of vitamin C, according to the US Department of Agriculture. Similarly, hundred grams of orange have 53.2 mg of vitamin C, as per the USDA.

3. May lower heart disease risk

“They are often rich in antioxidants, so they may help to fight off oxidative stress and reduce the risk of heart disease,” says the expert. During a 2019 study published in the Journal of Nutrition, researchers found an association between yogurt consumption and lower cardiovascular disease risk.

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4. Enhanced flavour in meals

Our eating patterns are connected to the flavour of dishes. Sour ingredients can elevate the taste of dishes, making meals more enjoyable. “This can encourage healthier eating habits,” says the expert.

5. Weight management

Sour foods can help curb cravings and promote feelings of fullness, making them beneficial for weight management. Regular yogurt intake may help with weight loss in people with obesity, as per research published in the Critical Reviews In Food Science and Nutrition in 2017.

6. Improved oral health

“Sour foods’ acidity can help reduce harmful bacteria in the mouth, and lower the risk of oral health issues,” says the expert. But have them in moderation, as they may affect tooth enamel.

7. Blood sugar control

Sour foods may help regulate blood sugar levels, which can be beneficial for people who are managing diabetes. Sour foods like sour cherries have the chemical anthocyanins, which may protect against type 2 diabetes, as per research published in the Reviews in Endocrine and Metabolic Disorders in 2015.

8. Hydration

Many sour foods, like citrus fruits, have high water content. “So, such fruits can help to stay hydrated, and also maintain overall fluid balance in the body,” says Abhilasha.

Is it okay to eat sour foods every day?

Yes, it is generally safe to eat sour foods every day as they offer various health benefits, but moderation is key,” says the expert. Here are some points to consider:

• Incorporate a variety of sour foods into your diet while also including other food groups.
• Pay attention to how your body reacts, so if you experience discomfort, such as acid reflux or digestive issues, consider reducing the intake.
• Aim for moderate portions, such as a piece of fruit or a small serving of fermented food.
• If you have specific health conditions, particularly related to the stomach or teeth, consult a doctor.

What are the side effects of sour foods?

While sour foods offer several health benefits, there can be side effects if consumed in excess or by certain individuals. Here are some of the potential side effects of eating sour foods:

• The acidity in sour foods can trigger or worsen symptoms of acid reflux and heartburn, especially in people prone to these conditions.
• Frequent consumption of acidic foods can erode tooth enamel, increasing the risk of cavities and sensitivity. It’s best to rinse your mouth with water after consuming sour foods.
• Some people may experience bloating, gas, or diarrhea after consuming high amounts of sour or fermented foods.
• Certain sour foods, like grapefruit, can interact with medications by affecting their metabolism in the liver.
• High intake of sour foods may increase the burden on the kidneys, especially for people with existing kidney issues, due to the increased acid load.

Sour foods are not only good to enhance the flavour of a dish, but they are also beneficiaries for health. They may be good for the gut, heart and overall health.