When it comes to experts telling you to eat colorful foods because they are full of vitamins, minerals, etc generally they are referring to Green Foods.
Not too often do you hear them talking about Red Foods or the uncommon red foods.
Yes, we hear about strawberries, tomatoes, and raspberries, but there are a group of less common red foods that pack as much punch if not more.
Some have been shown to be very powerful anti-inflammatory foods and others in studies have been shown to kill cancer cells and reduce the degradation of eyesight from macular degeneration.
Here are 7 Red Foods you should eat to provide a boost to your overall health.
Consuming specifically beet juice in just a few hours may help to lower your blood pressure. A study was conducted and they found that drinking one glass of beet juice lowered the participant’s systolic blood pressure by an average of 4-5 points.1
This benefit is most likely occurring because of the natural nitrates that are found in beets. The natural nitrates get converted into nitric oxide in your body and this helps to relax and dilate your blood vessels which improve blood flow and lowers your blood pressure.
Beets also help to fight inflammation and have anti-cancer properties. Beets contain a nutrient called betaine which helps to protect cells, proteins from various stressors from the environment.2 The powerful phytonutrients that are found in beets may also help to fight off cancer. Some research has shown that by consuming beet root extract it can reduce multi-organ tumor formations. Beets are also being researched in humans for the treatment of breast and prostate cancers.3
Cherries come in two primary forms. There are sweet cherries such as Bing cherries and there are Tart Cherries. Bing cherries are usually what we eat raw during the early summer months. Tart cherries are generally used for baking.
Both variations have some notable health benefits, though.
They both contain powerful antioxidants called anthocyanin and cyanidin which provide health promoting properties. Anthocyanins along with carotenoids that are in cherries may help play a role in cancer prevention.4
Did you know that cherries contain a natural form on melatonin?
They can help support healthy sleep and some research suggests that tart cherry juice can also help increase your own melatonin levels which can help improve sleep efficiency.5
If you have troubles sleeping try drinking some tart cherry juice 30 minutes before bed and see if it improves your quality of sleep.
Cranberries contain a lot of familiar nutrients like Vitamin C and Fiber which do play an important role in the health benefits of cranberries. It is the large variety of phytonutrients in cranberries that has scientists so excited about this fruit.
Phytonutrients such as phenolic acids, proanthocyanidins, and anthocyanin are just a few that have been studied for anti-inflammatory and anti-cancer properties. In many studies, the results have been quite impressive. They are finding that it is the whole cranberry and the combination of all these phytonutrients that provide the greatest impact on our health.
The cardiovascular system and parts of the digestive tract such as the mouth, gums, stomach and colon have been shown to benefit from these anti-inflammatory properties. Recent research has shown that cranberries may be able to help balance out the bacteria in our digestive tract.
Plum’s may help improve satiety which reduces the amount of food you eat according to a paper published in 2013 in Critical Reviews in Food and Science Nutrition.
Because of the high amount of fiber and skin from a plum, there isn’t a significant rise in blood sugars or insulin response.
Plums also help to naturally lower cholesterol levels by interfering with the absorption of the dietary cholesterol. The prunes soluble fiber binds to the bile acids and removes them from the body.
They also help to improve cardiovascular health thanks to chlorogenic acids, quercetin, and catechins. The anti-inflammatory effects help to prevent cardiovascular diseases.
One the most exciting benefits, in my opinion, is a plum’s ability to reduce inflammation in neurological areas. They may help in preventing age-related neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease.
Pomegranates contain 2 unique very powerful anti-oxidants that you don’t generally see in other foods. They are Punicalagins and Punicic Acid. They are found in the peel and juice of the pomegranate. They provide 3x the anti-oxidant activity of red wine.7
Prostate cancer is the most common type of cancer in men and research studies have shown that the extract from pomegranates can slow down the cancer cell reproduction and even promote cell death in cancer cells.8,9
It has also been shown to reduce the reproduction of breast cancer cells in women and even kill off some of the breast cancer cells.10,11,12
If you suffer from arthritis the anti-inflammatory properties of pomegranates may block enzymes that are known to damage joints in those who have osteoarthritis according to studies. 13,14
Did you know that watermelon contains more lycopene than a tomato?
It contains around 6.5 mg of lycopene in a little less than half a cup of watermelon.
Why is lycopene so important you ask?
In one study they found that men with the highest levels of lycopene were 55 percent less likely to have a stroke than those with the lowest levels of lycopene.15
A few other important benefits of lycopene research has shown us more than a 19 percent decrease in stroke risk according to a 2014 meta-analysis study.16
An additional 10 studies have also shown that lycopene may protect against the risk of ovarian cancer in postmenopausal women.17
Those with higher blood pressure should regularly consume watermelon as it may significantly help reduce blood pressure.
In a study that included obese participants, they received citrulline and arginine derived from watermelon extract saw significant improvements in blood pressure according to researchers.18
7. Red Pepper:
Red peppers tend to not land on the radar of health enthusiasts nor do they get the media attention about all the health benefits of this vegetables. It is somewhat a forgotten vegetable, but in actuality, it contains many health benefits including as a potential anti-cancer fighter.
Red peppers contain a wide variety of anti-oxidants and maybe that is why it doesn’t get as much attention because it isn’t just 1 nutrient that drive the health benefits of this vegetable.
It is a great source of beat-carotenoids and zeaxanthin. It is also a good source of lutein. The combination of lutein and zeaxanthin are found in high concentrations in the macula of your eyes and they help protect your eyes from age-related macular degeneration.
In addition to eye health, the wide variety of anti-oxidants red peppers contains provides anti-cancer benefits. Exposure to excessive inflammation and chronic oxidative stress can increase the risk of cancer development.
If you regularly consume antioxidant nutrients like those from red peppers you can lower the risk and likelihood of excessive inflammation and chronic oxidative stress.
As you can see just by adding even a few of these 7 red foods can be very beneficial to your health and reduce your risk of various ailments and diseases.
Take a look at your current diet and see where you can add a few more of these red foods to give your health a significant boost.
I have one more thing for you that will give your health quite a boost. Over the years I have compiled hundreds of healthy recipes for my clients.
197 recipes to be exact.
I put them all into one pdf ebook so that I could quickly and easily give it to my clients. I have decided that you should have this resource as well.
Below when you click the Next page image I will explain what the 197 recipe ebook is all about and also show you some of the recipes.
It is your FREE today. It also contains many of these 7 red foods in the various recipes. So grab the FREE 197 Recipes today and I hope you enjoy looking through all the delicious recipes.
The biggest problem you will have is deciding what you want to make. 🙂
Click the Next Page button below and start digging into the 197 Healthy and Delicious Recipes.
1. Coles LT, Clifton PM. Effect of beetroot juice on lowering blood pressure in free-living, disease-free adults: a randomized, placebo-controlled trial. Nutr J. 2012 Dec 11; 11:106
3. Kapadia GJ, Rao GS, Ramachandran C, Iida A, Suzuki N, Tokuda H. Synergistic cytotoxicity of red beetroot (Beta vulgaris L.) extract with doxorubicin in human pancreatic, breast and prostate cancer cell lines. J Complement Integr Med. 2013 Jun 26;1
5 Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012 Dec;51(8):909-16
15. Neurology October 9, 2012 vol. 79 no. 15 1540-1547
16. Li X, Xu J. Dietary and circulating lycopene and stroke risk: a meta-analysis of prospective studies. Sci Rep. 2014 May 22;4:5031
17. Li X, Xu J. Meta-analysis of the association between dietary lycopene intake and ovarian cancer risk in postmenopausal women. Sci Rep. 2014 May 9;4:4885
18. Figueroa A1, Wong A2, Kalfon R2. Effects of watermelon supplementation on aortic hemodynamic responses to the cold pressor test in obese hypertensive adults. Am J Hypertens. 2014 Jul;27(7):899-906