One of my favorite colors is red; it’s bold, bright, and always stands out. Did you know that red can actually be beneficial to your health? Red fruits and vegetables--and all fruits and vegetables for that matter--contain phytonutrients.
Phytonutrients
Scientific words are often too big and confusing to understand, but let’s break this term down so we understand how important phytonutrients are for our health. The prefix phyto- simply means plant. Phytonutrients are “bioactive plant-derived compounds linked to positive health effects.”
Simply put, phytonutrients are responsible for the color, taste, and smell of fruits and vegetables. These properties protect plants from harmful factors, and our bodies can reap the same benefits.
Red plant-based foods contain phytonutrients called carotenoid and lycopene. These nutrients target gene-damaging free radicals in the body that are linked to health conditions such as prostate cancer, heart disease, and lung disease.
Carotenoids
Carotenoids are a phytonutrient found in red, yellow, and orange fruits and vegetables. They support plant health by helping plants absorb light energy. Carotenoids also contain critical antioxidants that protect plants from free radicals, which damage plant cells.
When we eat foods rich in carotenoids, our bodies are able to convert some of these carotenoids into vitamin A. Vitamin A can contribute to better eye health, reduce your risk of developing certain cancers, support your immune system, reduce acne, create strong bones, and aid in reproduction.
We are not able to create carotenoids on our own, so the only way we can gain these nutrients is through our diets. Our bodies can only process carotenoids when consumed with a fat. The fat allows the carotenoids to separate from the consumed food and mix with micelles. Without fat, this process cannot happen.
Lycopene
Lycopene is actually a type of carotenoid. This nutrient is mostly responsible for the red or pink hues of fruits and vegetables. It is also incredibly beneficial due to its high content of antioxidants. The most common food associated with lycopene is a tomato.
Since lycopene has numerous antioxidant properties, it helps to regulate free radical levels in the body. High free radical levels are linked to oxidative stress, which can cause chronic health conditions like cancer, diabetes, heart disease, and Alzheimer’s.
There are even studies that show the potential for lycopene to protect against damage caused by pesticides, herbicides, monosodium glutamate (MSG), and some fungi. This phytonutrient works with other carotenoids to help prevent certain cancers and heart disease.
The bottom line is that we all need more phytonutrients. This article covers only a limited number of phytonutrients and their advantages. The best way to ensure you receive phytonutrients is through your diet! We all know how important it is to have a healthy diet, and the phytonutrients in fruits and vegetables can provide more benefits that you may not have been aware of before!
Here are some options for red fruits and vegetables (eat up!):
- Red apples
- Beets
- Blood oranges
- Red peppers
- Cherries
- Radishes
- Cranberries
- Red onions
- Raspberries
- Rhubarb
- Strawberries
- Watermelon
- Tomatoes