Contents
Red fruits and vegetables owe their color to the lycopene they contain. This compound has a positive effect on the work of the heart, flushes the aging processes of cells and helps to lower the level of the so-called “bad” LDL cholesterol. The results of many studies also indicate that the polyphenolic compounds contained in the following vegetables and fruits are important in the prevention of many diseases due to their strong antioxidant properties. To ensure proper protection against oxidative stress and reduce the risk of civilization diseases, it is recommended to include larger amounts of fruit and vegetables in the diet, which are a rich source of polyphenols, vitamins, minerals and dietary fiber.
Red fruit
GrenadeAs has been shown in many studies to date, it has broad health-promoting properties. It lowers blood glucose levels, has antibacterial, anti-cancer and heart protection properties. The bioactive compounds in pomegranate have been studied for the prevention and treatment of leukemia and liver cancer. About 5000 years ago, Hippocrates of Kos treated stomach aches with fresh pomegranate juice, and recommended fruit peel to heal wounds.
Malina is a fruit with antibacterial and antiviral properties, which is also a source of vitamins C, B and K. The positive effect of raspberry ketone in the treatment of overweight and obesity has also been demonstrated. Raspberry Ketone is one of the main aromatic compounds in raspberry fruit. Studies in animals fed a high-fat diet suggest that the addition of 1% raspberry ketone to daily food inhibits the growth of subcutaneous fat. The ketone also lowers the high levels of liver triacylglycerols caused by a high-fat diet.
Red currant it is recommended for people with problematic acne and oily skin. It has antibacterial and toning properties. The small currant fruits are a rich source of vitamin C. The coumarins contained in them improve blood clotting, thus reducing the risk of heart attacks and strokes.
Strawberry It contains more vitamin C than citrus fruits and is rich in minerals such as calcium, phosphorus and magnesium. Found in strawberries bromelina is an enzyme that facilitates the digestion of proteins. Pectin fiber reduces the absorption of cholesterol from the gastrointestinal tract. It is also worth mentioning about phytocides, which are compounds with bactericidal properties.
Cherry has a cleansing and deacidifying effect on the body and supports the removal of harmful metabolic products. It is a rich source of calcium, iron and vitamins A and C. People suffering from gout should reach for cherries, due to the high content of vitamin B5, which positively affects the reduction of uric acid concentration in the body. Cyanidin found in cherries also reduces the threshold of pain perception of crystals accumulating in the joints in patients with rheumatoid arthritis.
Cranberries has antibacterial properties, which is why it is used, among others in the case of urinary tract infections. Avorn et al. Showed that regular consumption of 300 ml of cranberry juice daily reduced the frequency of recurrences of these infections by 42% and the need for long-term use of antibiotics. Cranberries also prevent kidney stones, reduce the risk of stomach ulcers and caries. They are a valuable source of fiber, vitamin C, calcium and phosphorus.
Red vegetables
Pepper is rich in routinewhich strengthens blood vessels. We also find vitamin C from group B, potassium and magnesium. During thermal processing, the pepper retains almost all its nutritional values, so it can be widely used in many dishes.
Tomato is one of the best known sources lycopene. It is mostly contained in tomato preparations, such as purees, juices or ketchup. Tomatoes are also a valuable source of potassium, B vitamins and vitamin K. Due to their low caloric content, they can be an ingredient of various dishes, also on a diet.
Burak regulates blood pressure, hematopoiesis and stabilizes the body’s lipid balance. It is a rich source of folic acid and is beneficial in the case of anemia. It is a valuable source of vitamins A and C, beta-carotene and calcium. A significant improvement in well-being was shown in patients with gastrointestinal or bladder cancer who drank 2 glasses of raw beetroot juice daily.
Red onion It contains sulfur, which has a beneficial effect on the immune and circulatory systems, and improves bone mineral density in menopausal women. The consumption of onions is recommended for people with disturbances in the lipid profile. Fresh red onion should be eaten directly, as it loses its beneficial properties two hours after crushing. One study showed that red onions are richer than white onions in prebiotic short-chain fructooligosaccharides regulating the intestinal flora.
Radish has a positive effect on the digestive tract and liver. Contained in it bitter oil it produces a characteristic pungent taste, but also stimulates digestion. Eating radish provides the body with vitamins C, B1, potassium, phosphorus and magnesium. When buying a radish, pay attention to its leaves. They should not have yellow discoloration, which may indicate a high content of nitrates. Very large radishes will also be full of them. Thoroughly washed vegetables should not be stored in sealed packages. Oxygen deficiency accelerates the conversion of nitrates into harmful nitrites.
Red cabbage, also called blue, is a source of vitamins E, K, B group and potassium, magnesium, iron and sulfur. Singh et al. Found that among all cruciferous vegetables, red cabbage contains the highest amount of vitamins C and E and polyphenols, mainly anthocyanins, which determine its red color. Blue cabbage also improves the functioning of the digestive system and helps to remove excess water from the body.
Bibliography:
1) Gheribi E .: Polyphenolic compounds in fruits and vegetables Medycyna Rodzinna 4/2011 2) Kulczyński B .; Gramza –Michałowska A .: Pomegranate – tropical fruit rich in bioactive compounds with pro-health properties Science Przyr. Technol. 2015 3) Morimoto C, Satoh Y, Hara M i wsp.: Anti-obese action of raspberry ketone. Life Sci 2005 4) Avorn J, Monane M, Gurwitz JH i wsp. Reduction of bacteriuria and pyuria after ingestion of cranberry and bluberry juices. JAMA 1994 5) Grzelak K .: Onion as a source of prebiotics in the autumn-winter period Food: science-technology-quality 2006 6) Singh J. i wsp.: Antioxidant phytochemicals in cabbage (Brassica oleracea L. var. capitata) Sci. Horticult. 2006
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