8 Health Benefits of Red Foods

Red is celebrated around the world as the color of love, passion and desire. It is also associated with the heart. Along with Valentine’s Day, red is a staple in clothes, flowers, decor and more. How about incorporating red into your diet too? Let us tell you about healthy red foods. However, there is no red velvet cake in the list, but you can choose vegetables and fruits in red for a healthy meal.

What are red foods?

Red foods refer to fruits and vegetables that exhibit a red pigment, mainly due to the presence of compounds like lycopene, anthocyanins and betalains, says nutritionist Dr Rohini Patil.

What are the health benefits of red foods?

Compounds in red foods contribute to the vibrant color and provide many health benefits.

1. Heart health

Red foods, especially tomatoes, contain lycopene, which is known for its heart-protective properties. Lycopene lowers BP and reduces the risk of cardiovascular disease. According to a 2021 study published in Bioscience Research, potassium found in watermelon, another red food, may help fight heart disease and protect heart health.

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2. Prevention of cancer

Antioxidants in red foods fight free radicals, says Dr. Patil. They can effectively reduce the risk of certain cancers, including breast and prostate cancer.

3. Better vision

Red fruits like strawberries and watermelon are rich in vitamin C and antioxidants. They promote eye health and reduce the risk of age-related macular degeneration.

4. Increased immunity

The presence of vitamin C in red foods increases immunity. They keep the body away from infections as well as diseases.

5. Healthy skin

Antioxidants in red foods also support skin health. They fight signs of aging while promoting a brighter complexion.

6. Digestive health

Red fruits like raspberries and cherries are high in fiber. They aid digestion and promote a healthy gut, an expert told Health Shots.

7. Anti-inflammatory properties

Red foods, including cherries and pomegranates, contain anti-inflammatory compounds. Red foods help reduce inflammation in your body.

8. Weight management

The fiber content of red foods helps promote feelings of fullness. It supports weight management efforts.

How to include red foods in the diet?

Here are some red colored vegetables and fruits that you can include in your diet.

• Tomatoes: Use them in salads, soups or enjoy as a snack.
• Strawberries: Add strawberries to yogurt or blend into smoothies.
• Red Bell Peppers: These are great in salads, stir-fries or as a crunchy snack.
• Cherries: Enjoy cherries as a snack or add to desserts or drinks.
• Watermelon: Enjoy this fruit as a refreshing snack or blend it into a hydrating smoothie.
• Pomegranates: Sprinkle the seeds on salads, make juice or eat them as a stand-alone snack.
• Red Apples: Eat sliced ​​or add to fruit salads or drinks
• Raspberries: Top your yogurt with this fruit or mix it into a smoothie.
• Cranberries: Add cranberries to salads, trail mixes, or enjoy as juice.

Include a variety of red foods in your daily diet, aiming for at least 2 to 3 servings per day, says Dr. Patil. But remember, consuming too much red food can cause gastrointestinal discomfort in some people.

Anyone with a sensitivity to red fruits or vegetables should avoid them. Also, people with certain medical conditions such as kidney stones or gastrointestinal problems may need to limit their intake. Do not overdo them and maintain a balanced diet.