Health seekers,

Welcome to your adventure of pursuing wellness.  I hope you are well!  Today we are covering the topic of how the color red in our food is remarkably beneficial.

Cherries have been shown to reduce oxidative stress.  Table 1 in this study shows results from other studies showing numerous overall wellness factors.  They have been studied regarding a reduction in inflammation.  Here are a few recipes.

Tomatoes are red because of a carotenoid pigment.  Tomatoes have numerous carotenoids, vitamins and phenolic components.  As you can clearly see in Table 1 and Table 2, these little red powerhouses offer tons of benefits regarding anti-oxidant and anti-inflammation.  Here is more evidence that shows superficial dermal (outer most skin layer) protective effects.  With this evidence (there is plenty more to sift through), if you enjoy tomatoes, start throwing them in your dishes.

All bell peppers are beneficial.  Red bell peppers have higher concentrations of certain anti-oxidants than other peppers.  Bell peppers offer a decent amount of Vitamin C (ascorbic acid) which is a player in immune function.  Try this recipe to expand your pepper cooking repertoire.

Watermelon, sounds like summer and fun to me!  What this crisp and red melon offers is beyond summer fun.  This fruit harbors anti-inflammatory and potential for reducing the risk of oxidative stress.

Strawberries. Strawberries. Strawberries.  We know berries are powerful foods and can be added to anything from a salad, to oatmeal, oatmeal, oatmeal or overnight oatmeal, simply throw in some strawberries if you find a different recipe without them.  For that matter throw in any other berry too!  Don’t forget about your other friends; ground flax, chia seeds, walnuts and hemp seeds or sunflower seed butter almond butter.  If you are concerned about pesticides, fungicides, insecticides and other chemical deterrents please refer to this study, this article, and this video for optimal removal methods.

Radishes protect us from a number of illnesses or susceptibilities.  Diabetes prevention is one of many benefits of this little red guy.  You can shred radishes on top of your salad or thinly slice them and toss the slices on avocado with black beans and wild rice.  You can add thinly sliced beets, carrots and radishes topped with mashed avocado and lemon juice with black pepper for a simple salad.

Regardless of how you consume your reds, add them to your daily routine!  Some of the best words ever typed, “a growing body of evidence indicates that whole foods may be more effective than individual compounds for lowering disease risk.”  This logic could not be truer.  If you become what you eat, you can either eat things that are vibrant and colorful, or you can eat things that are lifeless and colorless.

Cheers!

-Wheeler