Nutritious Red Vegetables and Fruits
By Alson Shiu
Have you ever wondered how the colour of food impacts your health? The answer is: more than you think.
Red fruits and vegetables, for instance, are highly nutritious additions to any diet. Their vibrant colour comes from antioxidants known as anthocyanins, which provide numerous health benefits. Some of the top red produce options include tomatoes, watermelon, strawberries, red bell peppers, and cherries.
Tomatoes are one of the best sources of the antioxidant lycopene. Lycopene has been linked to a reduced risk of certain cancers like prostate cancer. Tomatoes are also a good source of vitamin C. Just one medium tomato contains around 27% of our daily vitamin C needs. Watermelons, which are of course red on the inside, are also an excellent source of lycopene. As the name suggests, 92% of a watermelon is water, making it very hydrating on a hot summer day. Watermelons also provide vitamin C, B6, and potassium, which are all essential elements for our bodies.
Strawberries top the list of antioxidant-rich berries. Just one cup of strawberries contains about 150% of your daily vitamin C intake. Strawberries also help reduce the risk of heart disease because of their antioxidants and anti-inflammatory compounds. They are also a good source of fibre. Red bell peppers, or capsicums, are also packed with vitamin C, providing over 100% of the daily requirement in one pepper. They are a smart choice for people who want to stay fit as they are low in calories but high in nutrients.
Cherries come in at number five on the list of antioxidant-rich fruits. Though not as rich in antioxidants, they have powerful anti-inflammatory properties and are good for reducing symptoms of arthritis and gout. Cherries are also high in anthocyanins which act as anti-aging compounds. Dried cherries contain even higher concentrations, as the drying process concentrates their nutrients.
Eating more red produce can offer benefits like improved heart health, better immune function, and a decreased risk of certain cancers. Whether enjoying them fresh, roasted, or in salads, adding red fruits and vegetables to your diet is an easy way to boost nutritional intake and reap important health benefits.