9 Red Vegetables that are Good for Health
Green vegetables are known to be good for health. However, did you know that red vegetables also have many benefits? Red vegetables help lower the risk of diabetes, osteoporosis , and high cholesterol.
Types of red vegetables that are high in nutrition
Basically, red vegetables contain phytonutrients , which are chemical compounds whose job is to maintain plant health and protect it from insects and sunlight.
Well, phytonutrients consist of various types. Each of these types can provide different color pigments, flavors, and aromas. In red vegetables, the type of phytonutrient that plays a role is lycopene .
The darker the red color produced, the higher the nutritional content contained in it. Below are some red vegetables that are known to be good for health.
1. Beets
According to the United States Department of Agriculture (USDA), beets are among the vegetables that have the highest antioxidant content. In addition, this vegetable is also a rich source of fiber, vitamin C, vitamin B9 (folate), potassium minerals, and nitrates.
Recent research has shown that this vegetable can help lower blood pressure, improve blood circulation, and increase endurance.
Try eating this vegetable several times a week and mixing beetroot juice with other fruits or vegetables to avoid overconsumption.
2. Red cabbage
Cabbage (cabbage) is usually more often found in purple than red. Its dark color comes from anthocyanins , a powerful antioxidant that can reduce the risk of brain disorders, cancer, and cardiovascular disease.
A glass of this vegetable can meet 85% of the need for vitamin C per day , 42% of the need for vitamin K, and 20% of the need for vitamin A. In addition, this vegetable is also a rich source of fiber, vitamin B6, and the minerals manganese and potassium.
To be optimal, consume these vegetables in a raw state. If you want to cook it, make sure you boil it in as little water as possible and for a short amount of time to retain its antioxidant properties.
3. Tomato
These vegetables are certainly familiar in everyday life. Tomatoes are a rich source of lycopene —a carotenoid , vitamin C, and potassium.
According to the National Institute of Health, about 85% of the lycopene in your diet comes from tomatoes.
You can process tomatoes in a number of ways. However, cooking tomatoes with a little oil is the best way to make it easier for the body to absorb the lycopene contained in them.
4. Red peppers
Red bell peppers contain your daily requirement of vitamin A , three times your vitamin C needs, and contain 30 calories.
This type of paprika is the right choice to increase the body’s defense system and make the skin more radiant. The high content of vitamin C makes red peppers useful for protecting the body from infection.
You can eat it raw or cooked to get the content contained in it, such as vitamin B6 (pyridoxine) , vitamin B9 (folate), and vitamin E.
5. Carrots
Plants that are still included in the radish family have a slightly spicy taste. Radish or red radish contains lots of vitamin C, folate, and potassium.
The high nutritional content and low calorie content make red radish suitable as a snack. Unlike biscuits, the high fiber content can make you feel full quickly.
6. Red chili
One ounce of red chilies can contain of your daily requirement of vitamin A, vitamin C, and the minerals magnesium and copper .
In addition, the capsaicin content in red chilies can help reduce pain. Researchers are also analyzing capsaicin for its role as an anti-cancer compound.
7. Red lettuce
According to the Academy of Nutrition and Dietetics, the nutritional content of red lettuce can help protect you from cancer and slow down aging.
The dark red parts of the leaves generally contain more nutrients such as antioxidants and vitamin B6 than the bright green parts.
In addition, these vegetables contain lots of vitamin A and vitamin K. Red lettuce is 95% water, so it can keep you well hydrated.
8. Shallots
Plants that are often used as spices for cooking contain many nutrients that are healthy for the body.
The content of organosulfur compounds in shallots can improve the body’s defense system, reduce cholesterol production, and maintain liver function.
Not only that, the allyl sulfide content in shallots can also play a role in fighting cancer and heart disease. The fiber content in onions can also have a healthy effect on the intestines.
9. Red potatoes
The Academy of Nutrition and Dietetics recommends eating potatoes , leafy greens, and tomatoes to increase your potassium intake and keep your blood pressure in balance.
Red potatoes have added value because they contain the minerals potassium, vitamin C, vitamin B1 (thiamine) , and vitamin B6 (pyridoxine).
Red potato skins are also rich in fiber and vitamins. So, it’s good you can eat red potatoes with the skin.
Well, that’s a variety of healthy red vegetables. Is that going to be the stuff of your food menu today?
