Red Glow

Adding a variety of red foods to your culinary consumption can have very good health benefits

BY GEETA KHURANA

In an earlier issue, we discussed the health benefits of eating different coloured foods. Now let us discuss the important nutrients in food items of the colour red, and how they can help to improve or maintain our health.

The bright hue of red foods depicts the concentration of nutrition. Red fruit and vegetables are high in vitamins and minerals and are coloured by natural plant pigments called “Lycopene”, “Anthocynanins” and “Resveratrol” that are excellent anti-oxidants and help protect us from cancer and heart disease. Here are some of the choicest of red fruit and vegetables and their benefits.

R E d C HERR i E s

Dark red cherries contain the antioxidant amthocynanin which reduces pain and inflammation, and also offers protection against cancer. Cherries contain melatonin, another natural pain reliever. Melatonin also helps to regulate sleep cycles.

(natural plant compound) found in red grapes and their skin. Resveratrol helps prevent heart disease, and stops or reverses the growth of cancer cells. It also helps regulate inflammation in the body, mainly inflammation that is linked to several diseases, from arthritis to Crohn’s disease. Red grapes are also a good source of vitamin C, manganese, vitamin B and potassium.

E s

Strawberries are low-calorie and loaded with vitamin C, potassium and folate. The malic acid in strawberries is an effective dental cleaner when mixed with baking soda. The tart cranberry is filled with vitamin C. Dried cranberries can be eaten as easily as nuts and raisins. Cranberry juice is notable for its high acidity, which can prevent urinary tract infections in some women.

Dark red cherries contain the anti-oxidant amthocynanin which reduces pain and inflammation, and also offers protection against cancer.

R E d C ABBAGE

The rich colour of red cabbage reflects its concentration of anthocyanin polyphenols, which contribute to red cabbage containing significantly more protective phytonutrients than green cabbage.

R E

Red onions are one of the best natural sources of quercetin, a bioflavonoid that helps in scavenging free radicals and thus helps to prevent cancers. It also possesses anti-fungal, anti-bacterial, and anti-inflammatory properties. In addition to quercetin, red onions provide allicin, a potent health-promoting compound. Allicin has been shown to promote cardiovascular health, prevent and treat cancer, and reduce high blood pressure. It has also been suggested that allicin could be helpful for people with dandruff due to its anti-fungal properties. Red onions are also a good source of the trace mineral chromium.

Tom ATo E s

Red tomatoes contain high levels of lycopene, which helps in fighting cancers of the prostrate, esophagus and stomach. lycopene is most abundant in cooked tomato products, such as tomato and pizza sauce, and stews, chili and soups. But we have to be careful of the sodium levels in preserved foods. Tomatoes are also rich in potassium, which is important for the heart’s health. In addition, they contain vitamin C, which helps support skin integrity and immunity.

BEET s

Beets contain phyto nutrients called betalains. Betalains are anti inflammatory and are excellent anti-oxidants. In a recent study, beets were shown to be an especially important contributor of two carotenoids in the overall diet: lutein and zeaxanthin. These are very helpful in eye health and common age-related eye problems involving the macula and the retina.

R E d RA dis H

Red radishes contain glucosinolates, which are substances that produce the strong spicy flavor in radishes. Studies have shown that glucosinolates dramatically slow the growth of colon cancer cells.

RE d m EAT

Lean red meat is an excellent source of iron and protein, but we have to be careful with portion sizes since meat is high in fat too.

The rich colour of red cabbage reflects its concentration of anthocyanin polyphenols, which contribute to red cabbage containing significantly more protective phytonutrients than green cabbage.