Red Vegetables and fruits: What are They and How are They Beneficial for Health?
In the previous article, you learned about the different color categories of plant-based products. In this article, we’ll discuss the color red: what red-colored products should be added to your diet? What are the health benefits of red fruits and red vegetables for humans? Today, we’ll examine red fruits and vegetables, and discuss the red color of plant-based products as a health-promoting strategy.
Red Products: What Do They Have?
Red-colored products are used against oxidative stress. Whether it’s scarlet, bright red, or ruby red, these plants are rich in antioxidants that support the immune system and prevent inflammation.
Research on these phytochemicals shows that they have antioxidant (to protect against free radical damage) and anti-inflammatory properties. They also support overall immune health by modulating its activity so that it responds appropriately to stressors in your daily life.
Red Fruits and Vegetables: Phytonutrients
- Anthocyanins
- Carotenoids
- Ellagic Acid
- Ellagitannins
- Fisetin
- Flavones
- Lycopene
- Phloretin
- Quercetin
- Betalains
(To see full list in my article: https://ugrymova.com/food/red-vegetables-and-fruits/)
Red Vegetables: Important Health Functions
Vegetables in this category are particularly rich in vitamin A, vitamin C, potassium, and vitamin K.
Eye Health Carotenoids are substances that give some vegetables red, orange, and yellow colors. Two specific carotenoids, lutein and zeaxanthin, are important for eye health. They reduce the risk of cataracts and age-related macular degeneration. Carrots and red peppers contain these carotenoids. Vitamin A also enhances the ability of the eyes to function in low light conditions.
Healthy Teeth and Gums Vitamin A, which is necessary for the health of salivary glands and oral mucous membranes, is found in red vegetables. A deficiency of this vitamin can also cause brittle teeth.
Reducing Inflammation Red products truly help combat acute and chronic inflammation.
Red Fruits: Recipe Ideas
Red fruits are perfect for porridges, snacks, and savory dishes — they have the ideal balance of sweet and tart that will delight your taste buds and gut microbes.
Check the article to see what kinds of red fruits and vegetables are available.
How to Eat Red Vegetables?
Fresh and cooked, many of them can also be frozen. Try to choose seasonal red products and include them in sufficient quantities at each meal.
What to Make with Tomatoes?
Tomatoes can be eaten fresh, stewed, dried, and pickled. Tomatoes should not be frozen. Tomatoes are rich in Lycopene. Lycopene is a nutrient essential for heart and liver health, and it is also very effective in reducing chronic inflammation. This nutrient has been shown to reduce the risk of liver diseases, improve the course of non-alcoholic fatty liver disease (NAFLD), support a more favorable blood lipid profile, and reduce the risk of cardiovascular disease.
Tip: Cook tomatoes and combine them with fat-containing foods to increase the bioavailability of lycopene and facilitate its absorption by the body! Also eat them raw to get other nutrients.
What to Make with Beets?
Beets are a beloved root vegetable of winter, and preparing dishes from them will definitely help improve your diet. Beets are ideal both raw and in stewed, pickled, or fermented form. There are 4 safe ways to prepare beets:
1. Boil
2. Steam
3. Bake whole
4. Bake in quarters
Be sure to try my beet vinaigrette recipes: my signature beet vinaigrette, and a healthy version of the classic recipe. Also try making a simple beet salad.
What to Make with Red Cabbage?
Red cabbage is perfect raw, fermented, or stewed. Along with me, you can prepare a red cabbage appetizer, as well as a delicious seasonal salad.
