EAT THE RAINBOW: RED

Each color signifies a different composition of important phytonutrients that are tremendously influential within the body. We hear time and time again, “eat the rainbow!” and I’m here to briefly explain WHY.

Introducing, Red

Words to associate with RED:

Reactivity

Inflammation

Immune system

Benefits

1. Reduces inflammation

2. Protects cell from damage

3. Supports the immune system

4. Antioxidant rich

5. Supports the adrenal glands

6. Fortify the bones

7. Builds the blood

“Red colored food such as acerola cherry, rosehips, red bell pepper, and tomatoes also tend to be some of the highest vitamin C-containing foods.”

• Vitamin C (ascorbic acid) is typically known for its effects on tea immune system and in states of increased inflammation, vitamin C levels tend to decrease in the body.

Phytochemicals/Nutrients Found in Red:

Lycopene: tomato based products (Tomato juice, spaghetti sauce, tomato soup, tomato paste), watermelon, pink grapefruit, fresh tomato, guava

1. Reduces the risk of prostate, breast, and skin cancer

2. Reduces the risk of heart attack

3. Protects against oxidative damage, especially due to UV light exposure and tobacco smoke

Anthocyanin: red raspberries, sweet cherries, strawberries, cranberries, beets, red apples (with skin), red cabbage, red onion, kidney beans, red beans

1. Reduce the risk of cancer

2. Powerful antioxidants

3. Helps control high blood pressure

4. Reduces the risk of diabetes complications

5. Reduce the risk of heart attacks

6. Reduce the risk of Alzheimer’s disease

Vitamin A: correlated with eye and brain health, helps keep the immune system functioning correctly

Vitamin C: antioxidant that improves the strength of your connective tissues, promotes skin elasticity, and enhances iron absorption

Red produce options (list is not exhaustive):

1. Apples (with the skin!)

2. Blood oranges

3. Cherries

4. Cranberries

5. Nectarines

6. Pink grapefruit

7. Pomegranate

8. Raspberries

9. Strawberries

10. Watermelon

11. Radicchio

12. Radishes

13. Red beets

14. Red bell peppers

15. Red chard

16. Red onion

17. Red potatoes

18. Tomatoes

My favorite ways to integrate RED:

• Red berries (strawberries, raspberries, cherries) in my smoothies, yogurt, or oatmeal

• Pomegranatearils and dark chocolate chips as dessert

• Red onion in salads/sandwiches or sautéed and blended into sauces

• Tomatoes in marinara sauces

• Red bell peppers raw with hummus or dip, diced and added to eggs, or roasted and blended into sauce

• Red beets in salads, juices, or pickled

Stay tuned for the remaining colors of the rainbow!