The Top 7 Red Fruits

Superfoods are benefit your health in varity of ways. Let's take a look at superfoods: Red Fruits. Red fruits possess a variety – ellagic acid, fiber, hesperidin, lycopene, quercetin and vitamins A and C.  Bring the color red into your daily diet with the following healthy fruits:

Cherries

  • Researchers at the University of Michigan in East Lansing have found at least 17 compounds in cherries that possess antioxidant properties, with tart cherries having higher levels than sweet cherries.  Identified as anthocyanins, these compounds help to reduce inflammation in the body.
  • In fact, it was found that the anthocyanins in 35 tart cherries can have a better result than aspirin when it comes to reduction of pain and inflammation.  Low-calorie cherries also contain melatonin which has been found to help prevent memory loss, decrease symptoms of jet lag and regulate natural sleep cycles. 

Red Berries

  • Strawberries are rich in dietary fiber, folate, iodine, magnesium, potassium and vitamins C and K.  They are also a good source of manganese which is important to metabolism, calcium absorption, thyroid function, blood sugar regulation and formation of connective tissue in the body.
  • Cranberries help rid the urinary tract of E. coli bacteria and support the growth of healthy bacteria, improving the digestive process.  They are high in anthocyanins, catechins, ellagic acid and quercetin.  The healthy compounds found in cranberries may provide protection from aging, cancer, inflammation and neurodegenerative diseases.
  • Powerful antioxidants found in Gogi berries may help slow the aging process by protecting against cell damage from free radicals.  This has possible connotations for other types of disease as well. Some research has found that extracts from goji berries may enhance brain health and protect against age-related Alzheimer’s disease. Preliminary studies of goji berry juice consumption have shown benefits to athletic performance, psychological well-being, quality of sleep and overall feelings of good health. 
  • Rich in vitamin C, Raspberries may help protect the body against formation of free radicals, infection and inflammation.  Raspberries are also high in vitamins A and E, lutein and zeaxanthin. Xylitol is a low-calorie sugar substitute extracted from raspberries. Because its rate of absorption is slower than sugar, it doesn’t cause spikes in blood glucose levels which can be helpful to individuals with diabetes.

Pomegranates

  • Pomegranates are equivalent to green tea and red wine when it comes to the healthy antioxidants they provide.  Packed with potassium and vitamin C, pomegranates are said to be helpful in lowering risks for cancer (particularly breast and prostate) and heart disease.  They may also help reduce cholesterol and aid in the maintenance of healthy body weight.

Tomatoes

  • Tomatoes are packed with vital nutrients – more than 20!  One important nutrient, lycopene, has been studied for many years for its powerful antioxidant properties.  It may help protect against a growing number of cancers (like breast, colorectal, endometrial, lung, pancreatic and prostate).  In fact, lycopene is ten times more powerful when it comes to devouring oxygenated free radicals than vitamin E.  It is important to note that levels of lycopene in tomatoes are significantly enhanced through cooking and the addition of a bit of fat or oil.

Fruits provide a host of vitamins, minerals and other natural compounds that may provide protection from disease. While red fruits are certainly beneficial, to ensure overall good health, the more colors the better!  Most experts recommend five to ten servings of fruits (and vegetables) per day depending on daily intake of calories.

Sources:
http://www.ag.ndsu.edu/pubs/yf/foods/fn595w.htm
http://www.webmd.com/balance/goji-berries-health-benefits-and-side-effects
http://www.globalhealingcenter.com/natural-health/the-health-benefits-of-pomegranates
http://www.ncbi.nlm.nih.gov/pubmed/11192026

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