Sour is one of
the five basic tastes, and a taste of sour indicates the presence of acid in
the food, such as citric acid or lactic acid.
Sour is
one of the five basic tastes, along with bitterness, sweetness, savouriness.
Sourness
is the result of a large amount of acid in food. For example, citrus fruits
contain large amounts of citric acid, giving them a distinctive wrinkled lip
flavor (1, 2).
However,
unlike the other five flavors, researchers still do not fully understand the
mechanisms by which sour taste receptors work, or why some acids cause a more
intense sour taste than others do. （1, 2, 3, 4）。
As in
the case of bitterness, the detection of sourness is considered important for
survival. It can help identify foods that may be dangerous to eat, as spoiled
or spoiled foods often have a sour taste due to the growth of bacteria (5, 6).
However,
this does not mean that eating sour foods is always unsafe.
In
fact, many sour foods are nutrient-rich and rich in plant compounds called
antioxidants that help protect your cells from damage. （7, 8）
Here
are 13 mouth-watering, sour foods that can be a healthy addition to your diet.
1. Citrus fruits
Citrus
fruits are known for their vivid colors and unique flavors.
Although
they all have a hint of sourness, the sweet-sour balance varies greatly between
the different types.
Some of
the more sour citrus fruits include:
- Calamanco: A small
green citrus fruit that tastes similar to lime or sweeter lime
- grapefruit: a
large tropical citrus fruit with a sour, slightly bitter taste
- kumquat: small
orange fruit, sweet and sour, edible peel
- lemon: a yellow
citrus fruit with a strong sour taste
- lime: a small
green citrus fruit that tastes sour but not sweet
- orange: citrus
with a wide variety of varieties, varying in size and taste, some sweeter
than others
- grapefruit: a very
large citrus fruit that is yellow when fully ripe and tastes similar to
grapefruit, but is less bitter
Citrus
fruits contain a high concentration of citric acid, a natural compound found in
a variety of fruits with a sour and sour taste.
In
addition to being the best natural source of citric acid, these fruits are also
known to be rich in vitamin
C, which is essential for a strong immune system and skin health (9, 10, 11).
They
are also a good source of many other nutrients, including fiber, B vitamins,
potassium, phosphorus, magnesium, and copper, as well as plant compounds with
antioxidant and anti-inflammatory properties (12).
Limejuices
such as lemon and limejuice add a bright flavor to marinades and salad
dressings, while slightly sweeter fruits, including oranges and grapefruit, can
be peeled and eaten separately as a snack.
2. Tamarind
Tamarind
is a tropical fruit native to Africa from the Tamarinds indica tree (13).
When
the fruit is still young and not yet ripe, its green flesh is very sour.
As the
fruit ripens, the flesh softens into a paste and becomes sweeter and sour (13).
Similar
to citrus fruits, tamarind contains citric acid. However, most of its sour
taste is due to its high concentration of tartaric acid (13, 14).
Tartaric
acid is a naturally occurring compound that has been shown to have antioxidant
properties that may help prevent the formation of kidney stones (15).
In
addition to being naturally present in fruits such as tamarind and grapes,
tartaric acid is also used as a food additive to provide a sour taste (15).
Nutritionally,
tamarind is a good source of many essential nutrients, including vitamin B,
magnesium, and potassium (14).
It is
also very versatile, as pulp can add a sweet and sour flavor to marinades,
chutneys, drinks, and desserts.
3. Rhubarb
Rhubarb
is a unique vegetable that has a strong sour taste due to its high
concentration of malic acid and oxalic acid (16, 17).
In
addition to being very sour, the rhubarb stem is also very low in sugar. As a
result, they have an unpleasant sour taste and are rarely eaten raw.
Instead,
they are often cooked and used as ingredients in sauces, jams, or beverages. They
are also often mixed with sugar and other fruits to make pies, potato chips,
and breadcrumbs.
Aside
from vitamin K, rhubarb is not particularly high in multivitamins or minerals.
However, it is a rich source of plant compounds with antioxidant properties,
including anthocyanins (16, 18).
Anthocyanins
are potent antioxidants responsible for making rhubarb stems appear bright red.
They have also been shown to prevent a variety of chronic diseases, including
heart disease, cancer, obesity, and type 2 diabetes. （19, 20）。
4. Sour cherries
Tart
cherry (Prunus cerasus L.) is a small stone fruit with a bright red and sour
taste (21).
Compared
to sweet cherries (Prunus avium L.), tart cherries are lower in sugar but
contain many malic acids, which is why they are sour (21).
Tart
cherries are also rich in antioxidants, especially polyphenols. These plant
compounds have been linked to reduced inflammation and improved brain and heart
health (22, 23).
In
addition, drinking tart cherry juice may help reduce muscle damage and soreness
caused by exercise in athletes and active adults. （24, 25）。
Denucleated
cherries can be easily added to a healthy diet by adding them to salads,
placing them on yogurt or oatmeal, boiling them into a sauce or marinade, or
mixing them into smoothies.
5. Gooseberry
Gooseberries
are small, round fruits that come in a variety of colors and taste from sweet
to sour (26).
They
contain a variety of organic acids, including citric acid and malic acid, which
are responsible for their sour taste (27).
Studies
have shown that these organic acids may also be beneficial for heart health and
have antioxidant and antibacterial properties. （27, 28）。
Another
benefit of gooseberries is that they are an excellent source of vitamin C. Just
1 cup (150g) provides 46% of the Daily Value (DV) (29).
After
washing, gooseberries can be eaten separately as a snack or added to oatmeal,
yogurt, or salad. Keep in mind that they can be sour. For a sweeter taste, look
for more ripe gooseberries.
6. Cranberries
Raw
cranberries have a strong sour taste due to their low sugar content and high
concentration of organic acids, including citric and malic acids (30).
In
addition to providing a sour taste, their unique combination of organic acids
is believed to be part of the reason cranberry juice and capsules help prevent
and treat urinary tract infections (UTIs). （30, 31）。
While
cranberry juice is high in sugar and low in fiber, whole cranberries are a
nutritious addition to your diet because they provide important nutrients such
as manganese, fiber, and vitamins C and E (32).
Cranberry
is also one of the richest sources of quercetin, a plant compound associated
with antioxidant, anti-inflammatory, anti-cancer, antifungal, and antibacterial
properties. （33, 34, 35）。
Fresh
cranberries can add sourness to mixed green and grain salads, sauces, and
chutneys, while dried cranberries can be mixed into homemade granola bars or
trail blends.
7. Vinegar
Vinegar
is a liquid made by converting sugars into alcohol by fermenting carbohydrate
sources, such as grains or fruits. To aid this process, bacteria are often
added to further break down sugar (36).
One of
the by-products of this fermentation process is acetic acid, the main active
ingredient in vinegar and the main reason why vinegar tastes very sour (36, 37).
in
animal studies and in some small human trials, acetic acid has been shown to
help reduce weight, reduce fat, and control appetite, as well as to control
blood glucose levels in people with type 2 diabetes. （38, 39, 40）。
However,
more research is needed to determine effective and safe doses to provide these
benefits to humans.
There
are many varieties of vinegar, each with its own flavor, depending on the
source of carbohydrates they ferment. Common types include rice, cider, red
wine, and balsamic vinegar.
Vinegar
is commonly used as an ingredient in sauces, marinades, and seasonings. More
delicious vinegar such as balsamic vinegar can also be drizzled over dishes
such as pizza, pasta, and sandwiches.
8. Kimchee
Kimchee
is a traditional Korean side dish made from fermented vegetables and spices.
Usually
made with cabbage, the mixture of vegetables and spices is first pickled in
salty brine. It is then fermented with bacillus to further break down the
natural sugars in the vegetables, producing lactic acid (41).
This
lactic acid gives kimchee its signature sour taste and flavor.
Used as
a side dish or condiment, kimchee is a good source of probiotics. Therefore,
regular consumption of kimchee is beneficial for heart and gut health (42, 43).
9. Sauerkraut
Sauerkraut
is believed to have originated in China and is a fermented cabbage commonly
found in German cuisine.
Similar
to kimchee, sauerkraut is made by fermenting shredded cabbage with bacillus
bacilli, producing lactic acid. It is this lactic acid that gives sauerkraut
its unique sour taste (44).
Due to
fermentation, sauerkraut is often enriched with beneficial bacteria known as
probiotics, which are important for digestive health. （45, 46）。
It is
also rich in fiber and several important vitamins and minerals such as
manganese, vitamin C, and K (47).
While
it can be a nutritious way to add flavor to a sandwich or meat dish, keep in
mind that sauerkraut is also high in sodium.
10. Yogurt
Yogurt
is a popular fermented dairy product made by adding live bacteria to milk. When
bacteria break down the natural sugars in milk, lactic acid is produced, giving
yogurt a sour taste and smell (48).
However,
to make yogurt less sour, many products also add sugar and flavorings.
In
addition to being a good source of probiotics, yogurt is also rich in protein,
calcium, and phosphorus—all of which are important for bone health (49, 50).
In
addition, regular intake of yogurt has been recommended to help obese patients
lose weight. （51, 52）。
Plain
yogurt can be paired with fruit as a healthy snack. It can also be used as a
fat substitute in baking or as a substitute for mayonnaise or sour cream in
salad dressings and dips.
11. Kefir
Often
described as drinkable yogurt, kefir is a fermented beverage made by adding
kefir grains to cow's milk or goat's milk (53).
Because
kefir cereals contain up to 61 species of bacteria and yeasts, they are
considered a more diverse and powerful source of probiotics than yogurt. （54）。
Like
other fermented foods, kefir has a sour taste, which is mainly due to the
lactic acid produced during fermentation. In addition, similar to yogurt, kefir
products often add sugar and flavorings to make them sweeter and sourer.
Interestingly,
individuals who are intolerant to lactose (a sugar in milk) may tolerate kefir
well, as most lactose is converted to lactic acid during fermentation. （55）。
However,
for the 100% lactose-free option, kefir can also be made with non-dairy
products such as coconut water or fruit juice.
12. Kombucha
Komp
tea is a popular fermented tea beverage that dates back to ancient times (56).
It is
made by mixing black or green tea with sugar, yeast, and specific bacterial
strains. The mixture is then allowed to ferment for 1 week or more (56).
The
resulting drink has a frowning sour taste, which is mainly due to the formation
of acetic acid, which also contains acetic acid (56).
While
both black and green teas are rich in antioxidants that may help reduce the
risk of heart disease and certain types of cancer, there is a lack of research
on whether drinking CommScope has the same protective effects. （57, 58）。
13. Apricots
Apricot
(Prunus mume), also known as plum or Chinese plum, is a small round fruit that
is usually dried or pickled before consumption (59, 60).
Dried
and pickled apricots — known as umeboshi — are particularly acidic because they
contain high concentrations of citric acid and malic acid (59).
Because
they are rich in antioxidants and high in fiber, animal studies have shown that
apricots may have anti-cancer properties and benefit digestive health. However,
studies on humans are lacking (61, 62, 63).
Sun-dried
and pickled apricots are often paired with rice to add a strong sour
taste. However, considering that they are also high in sodium, it is best to
use them in moderation.
Conclusion:
Sour is
one of the five basic tastes, and a taste of sour indicates the presence of
acid in the food, such as citric acid or lactic acid.
While
sourness can be a warning sign that food spoils or rots, many sour foods are
completely safe and healthy.
Some
anti-wrinkle foods that also have nutritional value include citrus fruits,
tamarind, rhubarb, gooseberry, pickles, yogurt, and kefir.
Try
adding some sour foods to your diet to add flavor and health benefits.