15 Red Foods & Their Benefits In The Daily Diet

Green veggies aren’t the only source of healthy nutrients. Red vegetables and fruits like tomatoes, apples and bell peppers do the job well too. Here’s a list of 15 Red foods and their benefits in the daily diet. Go red and add them to your diet right away!

15 Red Foods & Their Benefits In The Daily Diet

15 Red Foods & Their Benefits in the Daily Diet

The phytonutrients present in the red foods, which render these ruby beauties with their red color, also come with many powerful health benefits. They help to ensure better cardiac, skeletal, digestive and renal health and keep aliments like diabetes, high cholesterol, stroke, osteoporosis, cancer at bay. They help to fight infection and strengthen the immune system of the body. Deeper the red color of the food, greater is the amount of phyto-nutrients including vitamins, antioxidants and minerals, present in them.

Despite their health benefits, 95% of adults do not get enough of red vegetables and fruits in their diet. Wish to know which red foods should you include in your daily diet? Mentioned below is a list of 15 red foods and their benefits in the daily diet.

#1. Apple

Apples top the list of 15 red foods and their benefits in the daily diet are amazing. Apples are known to lower the risk of cardiovascular and coronary heart ailments. The powerful antioxidant flavonoid compounds like epicatechin, quercetin, kaempferol and epigallocatechin present in apple help to prevent the oxidation of bad cholesterol or LDL and restrict the occurrence of a series of events which lead to the accumulation of plaque in arteries. These compounds also help to inhibit inflammation. Apples are an excellent source of vitamin C which helps to boost the immunity and are also enriched with a kind of soluble fiber called pectin which helps to reduce cholesterol too.

#2. Strawberry

Like other berries, strawberry is also a storehouse of antioxidants and polyphenols, making it one of the best 15 red foods. Polyphenols raise the levels of nitric oxide, a compound which is responsible for boosting the heart health, in the body. Their benefits in the daily diet are many and they help to calm and relax blood vessels and thereby lowering blood pressure. Strawberries are packed with heart healthy phytonutrients and soluble fibers. They contain vitamins and minerals like vitamin C, potassium, folate, manganese and magnesium, which boost the overall health of an individual.

#3. Pomegranate

The powerful polyphenols like anthocyanins and tannins present in pomegranate help to reduce the build-up of plaque in arteries and decrease blood pressure. This fruit is undoubtedly one of the 15 red foods and their benefits in the daily diet are worth mentioning. Studies have found that in comparison to other antioxidant-rich beverages like cranberry or blueberry juice, pomegranate juice naturally has a higher antioxidant capacity.

#4. Cherry

Cherry, especially tart cherry, has potent anti-inflammatory and antioxidant properties. It offers multiple heart-health benefits to the consumer. Tart cherries and their juice are one of the heathy 15 red foods and their benefits in the daily diet include easing joint pain and gout. Cherries are naturally rich sources of melatonin, which can also help to relieve insomnia.

#5. Tomato

The phyto-nutrient called Lycopene which is responsible for giving tomatoes their red color provides protection to the body against heart ailments. Lycopene is most effective when the tomatoes are cooked, making them one of the healthiest 15 red foods. Tomatoes are also rich in vitamin C and potassium, which help to boost immunity and better dermal health.

#6. Red Cabbage

Not only is red cabbage a great source of dietary fiber, but it is also rich in antioxidants called anthocyanins. This is one of the topmost 15 red foods and its benefits in the daily diet mainly include prevention from diseases like cancer, cardiovascular ailments and brain disorders. Red cabbage is also packed with nutrients like vitamin A, vitamin B6, vitamin C, vitamin K, manganese and potassium which promote better heart and overall health.

#7. Beetroot

Beets are a powerhouse of antioxidants and essential nutrients like vitamin C, potassium, nitrates, folate and nitrates. It is yet another one of the nutrient rich 15 red foods and their benefits in the daily diet offer great health. These help to improve blood flow in the body, lower blood pressure and enhance athletic endurance.

#8. Red Bell Pepper

Red pepper contains good amount of vitamin A, vitamin C and vitamin E, which help to keep the immune system healthy and skin radiant. This vegetable is also a great source of vitamin B6 and folate which promote better brain and cardiac health. Red peppers are one of the best 15 red foods and their benefits also include fat burning and weight management to their credit.

#9. Radish

Radish, one of the 15 red foods, contains loads of potassium, folate, vitamin C and fiber and display excellent antioxidant properties. Their benefits in the daily diet include improved digestion and better gut health.

#10. Red Chili Pepper

Not only is red chili pepper good for spicing up the daily food but is also useful in fighting inflammation. The active compound called capsaicin present in red peppers is responsible for their benefits in the daily diet. They help to reduce pain and also fight cancer. Red chili is also rich in vitamin A, vitamin C, copper and magnesium which help to fight infections and keep the eyes healthy.

#11. Radicchio

Vitamin K helps to keep the bone healthy and regulate normal blood clotting to heal injuries. A single cup of radicchio contains more than the recommended daily dose of vitamin K. Thus, it is undoubtedly one of the 15 red foods and their benefits in the daily diet make them popular foods. They are also packed with vitamins B6, vitamin C, vitamin E, copper, manganese and folate which help to maintain the overall health.

#12. Red Leaf Lettuce

Red leaf lettuce contains loads of nutrients and their benefits in the daily diet help to keep cancer at bay. It is one of the 15 red foods and helps to slow down dermal aging. It is full of antioxidants and vitamin B6 and a single cup of shredded red leaf lettuce has almost 50% of the daily recommended amount of vitamins A and K. These leaves are made of 95% water and thus keep the consumer well hydrated.

#13. Rhubarb

Rhubarb has vitamin C, vitamin K, potassium and calcium and is one of the important 15 red foods and their benefits in the daily diet includes prevention of infections and inflammation, and excellent musculoskeletal and dental health.

#14. Red Onion

Red onion contains powerful phytochemicals, called organosulfurs, which help to boost immunity, enhance liver function and reduce cholesterol production in the body. These too are one of the important 15 red foods and their benefits in the daily diet make them very special. Allyl sulfides present in red onion also help to fight heart disorders and cancer. The fiber in red onion promotes gut health.

#15. Red Potatoes

Red potatoes are high in vitamin C, B6, thiamine and potassium which help to maintain optimum blood pressure in the body. Red potato skins are specifically rich in fiber, vitamins and phyto-nutrients which help to fight cancer and their benefits in the daily diet are worth noting. Thus one should try and eat these potatoes with their skin.

Final Take

Red vegetables and fruits are a vital part of a healthy diet. By eating a variety of red foods, one can lower their risk of contracting some chronic diseases. These 15 red foods and their benefits in the daily diet can be very helpful in maintaining good health and preventing many diseases.

Also Read:

Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:June 12, 2019

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