Top Benefits of Eating Red Foods 

Red color doesn’t just make food look pretty; it can also make it taste better and positively affect your health. You have to try some of the top 15 best red foods to eat!

Red foods are generally high in nutrients due to their deep pigmentation. They are especially high in antioxidants like quercetin, ellagic acid, vitamins A and C, lycopene, fiber, and hesperidin.

These nutrients help fight diseases and promote good health. Whether it’s strawberries, raspberries, apples, grapes, or another variety of red food, you can benefit from their nutritional profile and additional health benefits.

This article describes the health benefits of eating red foods and the best ones to include in your diet.

1. Lowers blood pressure

Maintaining healthy blood pressure is important for cardiovascular health, and red foods can help. Research has shown that eating foods rich in lycopene, like tomatoes, can help reduce blood pressure. 

Lycopene is a carotenoid antioxidant and a red pigment that gives red fruits and vegetables their color.

According to a 2019 study, unsalted tomato juice was shown to lower both systolic and diastolic blood pressure and LDL cholesterol in people at risk of cardiovascular disease with untreated prehypertension and hypertension.

In a different study, researchers found that consuming a lycopene supplement or a tomato extract could lower systolic blood pressure by 4.9mmHg and diastolic blood pressure by 3.8mmHg.

Watermelon is another great option as it’s not only high in lycopene but also contains citrulline, an amino acid that helps relax blood vessels. 

Beets are also beneficial as they contain nitrates which can help lower blood pressure by promoting nitric oxide production on the arterial wall. Nitric oxide causes blood vessels to relax and dilate, causing blood pressure to fall.

2. Fights cancer

Red foods like red grapes (especially the skin) are rich in resveratrol, a powerful antioxidant that fights inflammation and prevents cancer formation. 

Studies show that this antioxidant can prevent various cancers, including cancer of the liver, stomach, breast, and those affecting the lymphatic system.

This antioxidant works by scavenging harmful free radicals that can cause cell damage, including cell mutations, possibly leading to cancer formation.

Lycopene is another cancer-fighting antioxidant found in red foods. Lycopene can offer antioxidant, anticancer, and chemoprotective benefits. It has been shown to prevent cancer cell proliferation and increase cancer cell death in prostate cancer.

Red foods are also high in vitamin antioxidants like vitamins A and C, which also fight free radical damage, thus offering more protection.

3. Promotes healthy skin

Eating red foods can promote healthier skin in a few ways. Red fruits and vegetables are packed with antioxidants, which can help protect your skin from free radicle damage caused by UV rays, pollution, and other environmental stressors.

Free radicles can damage the skin, leading to premature signs like fine lines and wrinkles.
Additionally, the lycopene in red foods can help reduce inflammation.

This can be beneficial in improving various inflammatory skin conditions like acne, eczema, and psoriasis.

These foods are high in vitamin C, another powerful antioxidant that promotes skin elasticity by boosting collagen production.

Collagen is important for boosting skin elasticity, promoting hydration, and maintaining an overall healthy and youthful skin.

If you’re looking for a way to improve your skin health, consider adding more red foods to your diet!

Variety of red fruits and vegetables watermelon, strawberries, red currant, paprika, tomatoes, chili peppers, pomegranate for making red smoothies. black iron background, top view.

4. Strengthens the immune system

The immune system is constantly on the lookout for anything that could harm the body, and it works hard to destroy these harmful invaders.

Including red fruits and vegetables in your diet can help boost your body’s ability to fight and keep you healthy.

Vitamin C is one of the essential nutrients in red foods that boost immunity. This vitamin supports various cellular functions that help support the immune system, including increasing the production of white blood cells.

White blood cells are immune cells that help the body fight off infection. Vitamin C also helps these cells work more efficiently

A few of the red foods that are rich in vitamin C include strawberries, tomatoes, watermelons, and pomegranates.

Adding just a few servings of these foods to your diet can help you fight off sickness and keep your immune system strong.

5. Promotes healthy and strong joints and bones

Red foods promote healthy joints by boosting collagen production. High vitamin C levels in red foods promote collagen production, which is essential for strong and healthy joints

Collagen is the most abundant protein in the human body, providing structure and support to our bones, joints, skin, and connective tissues.

As we age, our bodies produce less collagen, leading to joint pain and stiffness. Luckily, you can supplement with collagen to help support your joint health.

One way to do this is to increase your vitamin C intake. Vitamin C promotes collagen production, and eating foods like red-colored fruits and vegetables can increase your collagen stores.

6. Improves your mood

It’s no secret that what we eat can affect our mood. After all, food is fuel for the body and mind. But did you know that certain foods can actually help improve your mood more than others?

That’s right, red foods are not only good for your physical health, but they can also positively affect your mental health.

Studies show that eating berries or tomatoes (two of the most common red foods) can improve mood after just one hour!

This is because red foods are high in tryptophan, an amino acid that helps in the production of serotonin levels in the brain. Serotonin is a feel-good chemical that helps increase happiness and boost a good mood.

7. Improves eye health

Red foods are great for your eyesight! This is especially important because, as you age, your eyesight starts to deteriorate.

Fortunately, consuming red foods can help improve vision and prevent age-related macular degeneration. Plus, red foods are high in antioxidants like lycopene, which can help protect your eyes from free radical damage.

8. Supports the brain

Red foods are not only good for your physical health, but they can also boost your brain power. Studies have shown that antioxidants in red foods can help improve cognitive function and memory.

Red foods can also help protect the brain from age-related damage and diseases such as Alzheimer’s and dementia. 

Top 15 Best Red Foods to Eat

After reading all of the benefits of eating red foods, I know you want to add some red foods to your meals now. Well, here are some of the best red foods to eat:


Strawberries are not only delicious, but they’re also packed with nutrients that can benefit your health. Strawberries are a good source of fiber, Vitamin C, and folic acid.

They also contain antioxidants that can help protect your cells from damage. Eating strawberries may help reduce the risk of some chronic diseases, such as heart disease and cancer.


Cherries are packed with nutrients that can benefit your health. They contain high levels of antioxidants which help neutralize free radicals that could otherwise lead to cancer and other diseases.

Cherries contain flavonoids which help reduce inflammation and lower blood pressure. They are loaded with vitamin C, potassium, copper, and manganese, which help keep bones strong and prevent anemia.

Finally, cherries have been shown to reduce LDL cholesterol levels and increase HDL cholesterol, which promotes a healthy cardiovascular system.

Red apples

Red apples are not only beautiful to look at but they’re also packed with nutrients that can boost your health.

For instance, red apples are a good source of fiber and antioxidants, which can help improve heart health and reduce the risk of cancer.

Plus, the red skin of the apple contains a compound called quercetin, which has been shown to have anti-inflammatory properties.

So, if you’re looking for a nutritious and delicious way to add some color to your diet, reach for a red apple!


Beets are packed with nutrients like fiber, folate, and manganese. Plus, they contain nitrates which can help lower blood pressure.

Roasting beets brings out their sweetness and makes them a perfect addition to salads or as a side dish.


jar of strawberries close up

Strawberries are packed with nutrients like vitamin C, manganese, polyphenols, and fiber. Research shows that eating strawberries may help improve heart health, cognitive function, and inflammation.

Plus, they’re delicious! Try adding them to your breakfast yogurt or oatmeal, or enjoy them as a healthy snack.


Big slice of juicy watermelon on rustic wooden table

Watermelon is a great source of lycopene, an antioxidant that gives the fruit its red color. Lycopene has been shown to protect against sun damage and may even reduce the risk of some types of cancer.

Watermelon is also a good source of vitamins A and C, potassium, and magnesium. Plus, it’s hydrating for your body in hot weather.

Goji berries

Goji berries are an excellent source of antioxidants, which can help protect your cells from damage. They’re also a good source of fiber, vitamins A and C, and iron.

Goji berries have been shown to boost immune system function, improve circulation, and lower blood sugar levels. Additionally, goji berries are thought to have anti-inflammatory and anti-aging properties.

You can buy them dried or fresh, but the dried variety is best for cooking recipes. You can also blend them into smoothies or toss them on salads.


bunches of radish plants close up

Radishes are a low-calorie food, with only 16 calories per cup. They are also a good source of fiber, with 2 grams per cup.

Additionally, radishes contain vitamins C and B6, as well as potassium and magnesium. Radishes have been shown to have numerous health benefits, including aiding digestion, supporting heart health, and helping lower blood pressure.

Their high levels of soluble and insoluble fiber and their low-calorie count make them an excellent choice for weight loss.

Radishes are also beneficial for those living with diabetes because they help stabilize blood sugar levels without contributing any extra sugar or carbs to the diet.

Red bell peppers

Red peppers are loaded with nutrients that can offer a range of health benefits. They’re an excellent source of vitamins A and C, as well as lycopene, beta-carotene, and other antioxidants.

These nutrients work together to support immune function, skin health, and more. Red peppers also contain phytochemicals that may help protect against certain types of cancer.

Chili peppers

Red chili peppers are more than just a flavor booster. They can offer numerous health benefits. For one, they’re packed with antioxidants and vitamins A, C, and E.

They also contain capsaicin, a compound that makes peppers hot and provides many health benefits. Capsaicin has been shown to boost metabolism, burn fat and reduce inflammation and pain.

It is also a powerful antioxidant that can help protect against cell damage. So if you’re looking for a way to spice up your diet while ripping nutritional benefits, add some red chili peppers to your diet.


raspberries close up

Raspberries are packed with nutrients that can boost your health in different ways. One cup of raspberries contains 8 grams of fiber, which is important for keeping you regular and promoting a healthy gut.

Raspberries are also a good source of vitamins C and K, as well as manganese and copper.

Additionally, raspberries contain ellagitannins, which are plant compounds that have powerful antioxidant and anti-inflammatory effects.

They can help your heart by lowering cholesterol levels and reducing the risk of cardiovascular disease. They may even help reduce joint pain in people who have arthritis.

These tart berries also offer a natural way to soothe sore throats, colds, and coughs.

Red grapes

Red grapes are not only a delicious and refreshing snack, but they also offer a host of health benefits. Here are just a few of the reasons why you should add red grapes to your diet:

  • Red grapes are high in antioxidants that can help reduce inflammation and fight off disease-causing free radicals.
  • They contain resveratrol, which has been shown to have many heart-healthy properties, such as improving cholesterol levels and lowering blood pressure.
  • They are rich in potassium, which can help lower blood pressure, and magnesium which can help relax the muscles.
  • Rich in dietary fiber, which may help improve digestive health.
  • A great source of vitamin C which is good for skin, bones, teeth, and gums.
  • Their high antioxidant content helps prevent premature aging

All these amazing benefits make it easy to see why red grapes should be included on every shopping list!

Red cabbage

sliced red cabbage on a cutting board with a knife

You may call it red cabbage, but the colour is typically between dark red and purple. It’s a member of the cruciferous family of vegetables that are known for their cancer-fighting properties.

It also contains glucosinolates, which have been shown to reduce inflammation in the body and boost your natural detoxification system.

One study found that eating just one cup of cooked red cabbage daily reduced damage from exposure to pollutants by more than 30%.

Another study found that women who ate at least five servings of cruciferous vegetables per week had a 20% lower risk of breast cancer.

It’s also rich in manganese, a mineral that helps regulate blood sugar levels and prevent heart disease.


opened pomegranate close up

Pomegranates are high in antioxidants, which can help protect your cells from damage. They’re also a good source of fiber and vitamin C.

Plus, they may help improve heart health and blood sugar control. If you’re looking for a nutritious fruit to add to your diet, pomegranates are a great option.

Red potatoes

crate of red potatoes

Red potatoes are an excellent source of vitamins C and B6, potassium, and fiber. They’re also low in calories and fat-free, making them a perfect option for those watching their weight.

But, the benefits of red potatoes don’t stop there. Studies have shown that antioxidants in red potatoes can help reduce the risk of certain cancers, heart disease, and stroke.

So, next time you’re at the grocery store, be sure to pick up some red potatoes!

Final Thoughts on the Best Red Foods

From the antioxidants in apples and pomegranates to the anti-inflammatory properties of tomatoes, red foods can play a more significant role in your health.

They aid in boosting your immune system and providing essential nutrients that the body needs to stay healthy and function effectively.

Besides apples and tomatoes, other red foods to choose from include red grapes, raspberries, goji berries, red peppers, radishes, red cabbage, red potato, cherries, or even beats. Just ensure you mix them up to obtain as many nutrients as possible.

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