5 red fruits to include in healthy diet

Health, according to the World Health Organization, is “a state of complete physical, mental and social well-being and not merely the absence of disease and infirmity”.[1] A variety of definitions have been used for different purposes over time. Health can be promoted by encouraging healthful activities, such as regular physical exercise and adequate sleep,[2] and by reducing or avoiding unhealthful activities or situations, such as smoking or excessive stress. Some factors affecting health are due to individual choices, such as whether to engage in a high-risk behavior, while others are due to structural causes, such as whether the society is arranged in a way that makes it easier or harder for people to get necessary healthcare services. Still other factors are beyond both individual and group choices, such as genetic disorders.

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We’ve all heard the saying ‘An apple a day keeps the doctor away’, but what are some other red fruits that you must have! Let’s find out.

Eating at least five to nine servings per day of fruits is recommended. However, the amount of fruits you eat isn’t the only thing you need to take into consideration. You also need to attempt to consume fruits in a variety of different colours. This is because the different colors of fruits indicate the different nutrients they contain. 

Consuming a rainbow of fruits helps ensure you get enough of the different nutrients you need for good health. Today we’re here going to suggest a number of red fruits which are super tasty and healthy for you. 

red fruits
Adding fruits to your diet is a good habit. Image courtesy: Shutterstock

Are red fruits better for health?

Rinki Kumari, Chief Dietician, Fortis Hospital, Cunningham Road, Bengaluru, tells HealthShots, “There are a lot of red fruits to select from, and each one brings something unique to the table. Antioxidants like lycopene and anthocyanins, found in many red fruits, can assist with anything from heart disease and prostate cancer to lowering the risk of stroke and macular degeneration (the leading cause of blindness in people aged 60 and older). Antioxidants absorb free radicals and limit the damage caused by it.”

Here’s a list of healthy red fruits:

1. Strawberries

“Strawberries are a fantastic source of folate and folic acid, which promotes heart health and benefits women in their childbearing years,” said Kumari.

Strawberries are also a good source of the antioxidant, powerhouse vitamin C, which, among other things, promotes immune system function. To get extra, try sprinkling strawberries on cereal or combining frozen strawberries in a smoothie with skim milk and frozen yogurt.

red fruits
Antioxidant-rich food can boost heart health! Image courtesy: Shutterstock

2. Cherries

Cherries are high in fiber due to their skin, and they’re also high in vitamin C and potassium, which help keep blood pressure in check. Dried cherries are a terrific addition to trail mixes and cereals — hot or cold — all year.

3. Watermelon

A slice of watermelon comprises 92 percent water, and is a great way to stay hydrated on a hot summer day. It’s also high in antioxidants such as beta-carotene, vitamin C, and lycopene. By lowering LDL cholesterol, lycopene may reduce the risk of heart disease. Kumari said, “It lowers the chance of certain diseases, particularly prostate cancer, as well as macular degeneration. It also enhances blood vessel function and reduces the risk of stroke.”

During the summer, eat watermelon as a delicious dessert or refreshing snack.

4. Pomegranate

This exotic fruit is high in polyphenols, antioxidants that have been linked to cancer and heart disease prevention. According to studies, pomegranates have three times more of this strong antioxidant than green tea and red wine.

red fruits
Rich in antioxidants, pomegranate is one of the healthiest red fruits to include in your diet. Image courtesy: Shutterstock

5. Grapefruit

Kumari said, “When choosing grapefruit, go for color because pink grapefruit has higher antioxidants, such as vitamin C. It’s also high in pectin, which aids in cholesterol reduction. If one chooses between red and white grapefruit, prefer red, since pink or red grapefruit has more lycopene.”

Take half a grapefruit or a glass of red grapefruit juice with your breakfast. Grapefruit slices in salads are also recommended. If on medication, talk to a doctor first because grapefruit juice can interact with several medicines. 

6. Apples

Apples are high in polyphenols and are believed to have a lot of health advantages. Leave the peel on apples if one wants to get the maximum fiber and polyphenols out of them. Apples are high in fiber and vitamin C and are a healthy source of both. 

Polyphenols are also present, which may offer a variety of health benefits. Apples can also help lose weight in a variety of ways because of their high fiber content. They’re also very filling.

7. Grapes

Grapes also include vitamins B and A and a lot of water. They are high in antioxidants like lutein and zeaxanthin. Resveratrol, a phytochemical present in red grape skins, appears to protect against a number of chronic diseases and maladies.

red fruits
Sweet or sour, grapes are what your body needs this season. Image courtesy: Shutterstock

8. Plums

“Plums are high in nutrients, vitamins, and minerals, as well as fiber and antioxidants, which may help lower your risk of developing a variety of chronic conditions and have a wide range of health advantages,” said Kumari.

Plums can be eaten fresh or dried. Dried plums, often known as prunes, are believed to help with various health issues, including constipation and osteoporosis. Plums and prunes have slightly different vitamin and mineral content, yet both are high in nutrients. Prunes also include more calories, fiber, and carbohydrates than raw plums.

So ladies, add these red healthy, and immunity boosting fruits to your daily diet. 

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