Red fruits and vegetables are packed with antioxidants, vitamins, minerals, and phytochemicals that promote health and slow the signs of aging. If you want to be healthy, red fruits and vegetables should be staples in your diet.
Here are the top 8 red fruits and vegetables you should be eating every day!
Not only is beetroot red in color, but it’s also a potent antioxidant that can reduce your risk of developing heart disease, cancer, age-related macular degeneration, and even erectile dysfunction. The compound responsible for its benefits is called betanin—the pigment that gives beetroot its dark-red coloring. In order to maximize betanin levels in your diet, choose fresh or cooked beetroots over processed versions such as pickled beets or juices.
This summer berry is sometimes referred to as the champagne of fruits because it possesses so many health benefits. Raspberries are rich in vitamin C, fiber, manganese, copper, calcium and iron. With a sharp taste that’s both sweet and sour, raspberries make for great additions to salads or desserts. They also pair well with other fruits such as bananas or pears.
This all-star vegetable is as healthy as it is delicious. Tomatoes are rich in lycopene, a powerful antioxidant that may help fight cancer, particularly prostate cancer. A study published in Cancer Research found that men who ate diets high in lycopene had lower risks of prostate cancer than those who ate low-lycopene diets. Lycopene also has been shown to help prevent sunburns; reduce inflammation; and potentially protect against heart disease.
Watermelon is rich in lycopene, a carotenoid phytonutrient that can help fight heart disease, reduce inflammation and lower your risk of cancer. It also contains vitamins A, C and B6 as well as copper, magnesium, folate, zinc and potassium. One cup of watermelon provides 44 percent of your daily vitamin C needs. Lycopene is also more bio available from cooked tomato products like paste and sauce than raw tomatoes. Watermelon may give you more antioxidant protection than raw tomatoes.
Strawberries are a highly nutritious berry. They’re packed with an array of nutrients, such as vitamin C, potassium, folic acid, choline and fiber. These red fruits are also low in calories. In one cup of strawberries you’ll get only 43 calories—which is more than two cups of raspberries (36) or about four cups of blueberries (105). That makes it easy to eat them by the handful.
There are two major types of red peppers: sweet peppers, which pack a very mild amount of heat, and hot or chili peppers. The term red pepper refers to any variety that’s picked before maturity; after picking, these veggies turn shades of orange, yellow or green. Hot peppers include spicy varieties like serrano chilies, habaneros and jalapenos.
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Chili peppers have been linked with everything from heart health to protection against some cancers, but they can also irritate your stomach if you eat too many at once. If you’re new to eating peppers, try starting out with just a slice or two; both sweet and hot peppers come in varying degrees of spiciness.
Cherries are among some of nature’s healthiest foods, but not just because they taste great. These bright red fruits have a multitude of antioxidants like anthocyanins (which also give cherries their dark red color) that can boost your immune system, reduce inflammation, prevent certain cancers, and may even help to lower cholesterol! Eating a small handful of these sweet treats daily is one of life’s easiest ways to fight disease.
Grapes are high in polyphenols, which may protect against heart disease. Research shows that grapes also contain powerful antioxidants called proanthocyanidins (PCOs), known to promote heart health by helping lower bad LDL cholesterol levels. Grapes are one of 14 fruits that make up The World’s Healthiest Foods, a list compiled by researchers at Brigham Young University .
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Not only do they pack plenty of nutrients, but grapes are pretty versatile as well. You can enjoy them on their own or pair them with cheese or meat for a satisfying meal, or blend them into fruit juice for an antioxidant-rich drink.
Red Foods, good for you! Red fruits and vegetables are packed with tons of nutrients, including some cancer-fighting antioxidants. A diet rich in red produce is associated with a reduced risk of several diseases, including heart disease, cancer, Alzheimer’s disease and Parkinson’s disease. There are thousands of different varieties of fruits—many come in red versions—so it’s easy to get your fill when eating healthy.