It’s almost Valentine’s Day so this week restaurants all over the world are adding more red fruits and red vegetables to their menus. From rhubarb, strawberries to beetroots or red peppers these are just some of the ingredients that will be in most of the menus during this week. With that in mind here’s a list of some red foods to get the juices flowing.
From the obvious strawberries to more obscure finds that don’t initially come to mind when you think red food. Natural red foods are healthy and high in nutrients, a great source of vitamins and those much-loved antioxidants.
Strawberries are a good source of vitamin C which boosts immune system function among other things. They are high in vitamins, fiber, potassium, and manganese. Similarly to other berries, strawberries have a high antioxidant capacity, which may reduce your risk of chronic disease. When compared to other fruits, strawberries have a relatively low glycemic index. Eating them shouldn’t cause a big blood sugar spike.
Besides all this, they are also a good source of folate, which helps heart health and are helpful for women in their childbearing years.
Cherries are rich in nutrients, especially potassium, fiber, and vitamin C. They are packed with antioxidants, including anthocyanins and carotenoids, which reduce inflammation and may help prevent several diseases. The high presence of vitamin C, as well as potassium, can help maintain a lower blood pressure.
Another impressive health benefit of cherries is their melatonin content. Melatonin is a hormone that signals your brain when it’s time to sleep. It may help treat insomnia and other sleep disorders.
Apples are among the most popular fruits, and also happen to be one of the most nutritious ones. They are high in fiber, vitamin C, potassium, vitamin K and vitamin B.
Some studies suggest that the antioxidants in apples can promote heart health and reduce the risk of type 2 diabetes, cancer and Alzheimer’s.
Another notable health benefit of apples is their pectin content. Pectin is a probiotic fiber that feeds the good bacteria in your gut and helps improve digestion and metabolic health.
A summer favorite watermelon has numerous health benefits like help maintain a lower blood pressure. It’s high in vitamins A and C, and it’s also rich in antioxidants, including lycopene, carotenoids and cucurbitacin E.
There are many other vitamins in watermelons such as phosphorous, magnesium, copper, calcium, iron and manganese. Of all the fruits, watermelon is one of the most hydrating. It is made up of 92% water, which can help you feel more full. Making it a great fruit for people who want to lose weight.
A feature of Middle-eastern cooking the pomegranate is among the healthiest fruits you can eat. Not only are they nutrient-dense, but they also contain powerful plant compounds that are responsible for most of their health benefits. The antioxidant levels in pomegranate have been shown to be three times higher than those of green tea and red wine.
The best part of pomegranates is that the juicy seeds can be added to virtually anything and are especially good in salads and cold dishes.
Raspberries are another great and nutritious summer fruit. They have many health benefits and are a good source of antioxidants such as vitamin C, quercetin, gallic and ellagic acid.
Raspberries are high in fiber, which helps lower levels of low-density lipoprotein (LDL) or ‘bad’ cholesterol, which is very good for a healthy heart.
Grapes are very healthy. Their high antioxidant content is what makes them stand out. They have many health benefits which include lowering blood pressure and protecting against diabetes. They are rich in vitamins especially C and K.
The anthocyanins and resveratrol in grapes have both been shown to reduce inflammation.
There are many different plums with different colors, but the Victoria plum is the red one. Plums have many health benefits associated with them, due to their high level of antioxidants and vitamins. They are rich in fiber and help ease digestion, as well as being a wonderful source of vitamin A.
Grapefruit is one of the healthiest citrus fruits, especially if you choose the pink or red variant. Red grapefruit has higher levels of antioxidants, such as vitamin C. It’s also a good source of pectin, which helps lower cholesterol. Besides being a good source of vitamins and minerals, it is known for its ability to aid weight loss and reduce insulin resistance. Also, eating grapefruit has been shown to help prevent kidney stones.
Red peppers are probably one of the surprising red fruits in this list. No, it is not a mistake, peppers are actually a fruit! They are a phenomenal source of vitamin A, which helps with skin, bones, and teeth. Another fact that you may not know is that red peppers have as much vitamin C as an orange. Besites that, they are also a good source of antioxidants and carotenoids.
Tomatoes are among the world’s healthiest foods, with powerful antioxidants that believed to aid the immune system. They are a good source of lycopene, which is strongly connected with prostate cancer prevention. There is also some evidence that lycopene may protect against breast cancer. Last but not least, tomatoes are also a good source of potassium and vitamin C, which makes them heart-healthy, too.
Rhubarb is renowned for its sour taste and thick stalks. Despite being a vegetable it’s usually cooked as a fruit and sweetened. Rhubarb is not especially rich in essential nutrients, and its calorie content is low. However, it is a very good source of vitamin K1, providing around 26–37% of the Daily Value (DV) in a 3.5-ounce (100-gram) serving depending on whether it’s cooked. Like other fruits and vegetables, it’s also high in fiber, providing similar amounts as oranges, apples, or celery.
Radishes are very good for you and are high in Vitamins E, A, C, B6, and K as well as potassium and phosphorous, magnesium, copper, calcium, and iron.
Eating cruciferous vegetables like radishes may help prevent cancer. According to the Linus Pauling Institute, cruciferous vegetables contain compounds that are broken down into isothiocyanates when combined with water. Isothiocyanates help purge the body of cancer-causing substances and prevent tumor development.
Red onions are nutrient-dense, meaning they’re low in calories but high in vitamins and minerals. This vegetable is particularly high in vitamin C, a nutrient involved in regulating immune health, collagen production, tissue repair, and iron absorption. Like in the previous red fruits and vegetables the vitamin C present in the orange will act as a powerful antioxidant in your body, protecting your cells against damage caused by unstable molecules called free radicals
Onions are also rich in B vitamins, including folate (B9) and pyridoxine (B6) — which play key roles in metabolism, red blood cell production and nerve function.
Beets have a high content of vitamins including A, C, and B6, but they are also amazing sources of folate, fiber, zeaxanthin, lutein, and a variety of health-boosting minerals. Some studies suggest that this vegetable can lower the risk of chronic disease and help control blood pressure. This vegetable has also been shown to be beneficial for helping speed up recovery after exercise and may help increase performance during exercise.
Beetroots are great in salads, smoothies, or even in some desserts. And if that wasn’t enough, it’s even low in fat. The bottom line is this purple vegetable is incredible for your health.