Red Foods Pack an Empowering Punch
By: Empowering Punch Personal Training
Tags: Healthcare, Food And Beverage, Cooking, Holidays, Nutrition

We’ve been running through the colors of the rainbow each month, and we’d like to invite you to November, our month of red! We have a cornucopia of information just for you.

Sure, red peppers, cherries, strawberries and beets are healthy foods you can easily pick up at the grocery store or add to a food order during quarantine, but do you really know how they can impact your health and diet?

“[Red foods] are positively packed with antioxidants such as vitamin A (beta carotene), vitamin C, manganese, and fiber, making them great for heart health and overall good health, too. Plus, red apples have quercetin, a compound that seems to fight colds, flus and allergies. And tomatoes, watermelon, and red grapefruit are loaded with lycopene, a compound that’s said to fight cancer.” (Everyday Health)

Just reading that alone makes us want to build the ultimate fruit salad!

However, the healing properties of red fruits and vegetables — as they’re loaded with antioxidants (think lycopene and anthocyanins) — may do everything for your body, from battle heart disease and prostate cancer to significantly lower the risk for stroke and macular degeneration. Wondrous antioxidants, as we like to refer to them — also soak-up free radicals. (WebMD)

Let’s review some health benefits of lycopene… Suggested intake of lycopene for most adults in the United States is approximately 2 mg/day, or about the amount of half a cup of red cherry tomatoes. Most of us, truthfully, however should be aiming to increase our intake of foods rich in lycopene. (Food Insight)

· The Fight Against Prostate Cancer: This aggressive form of cancer is known to be the top three cancers found in men. Prostate cancer may be prevented by a healthy intake of lycopene. (NTDV)

· Tomato, Tomahto: Lycopene can be found naturally in raw and unprocessed tomatoes is within a matrix. Releasing lycopene from said matric is the first step in proper absorption. Studies have shown that cooking or even heating the red fruit releases the lycopene. Did you know that fresh tomatoes — grown in the backyard or off the vine at a grocery store — contain between 30–70 mg of lycopene per kilogram. Other processed tomato products — like pizza sauce or even tomato ketchup — contain large amounts of lycopene as well. (Medscape)

· Heart Smart: Lycopene-rich foods — again, such as tomatoes and even red cabbage — has been said to decrease risks associated with panic attacks and strokes. Their antioxidant properties protect the body by inhibiting the formation of blood clots, which is the primary reason behind strokes. Plus, as an added benefit, lycopene holds anti-inflammatory effects on blood vessels inside your brain, which protection against stroke. (NTDV)

(Look no further for a RED, healthy and delicious Thanksgiving side dish from EatingWell: http://www.eatingwell.com/recipe/280170/green-beans-tomatoes-with-sizzled-garlic/)

Red fruits and vegetables may also be consumed in different ways — such as side dishes (think of all the holidays rapidly approaching!) — or to curb/prevent and assist with an array of medical conditions.

Take ruby red strawberries, for instance. “They’re a good source of folate, which helps heart health and is helpful for women in their childbearing years,” Lona Sandon, RD, says. Strawberries are also a strong source of the antioxidant powerhouse vitamin C, which also boosts the immune system function among other things. (WebMD).

And don’t forget fresh, delicious cherries! You can even put a bowl out on Thanksgiving as an appetizer or during dessert. Did you know that red cherries are the most suggestive fruit of them all, according to FineDining Lovers? “It’s a symbol of the sweetness of life,” they say.

“Red cherries are good for eating if you want to get more fiber, vitamins and minerals such as potassium, vitamin A, calcium and folic acid,” FineDining Lovers continues.

So, are you ready to crunch on some red beets or (healthily, of course) dip cherry tomatoes? For more information on balancing a weight loss-centric diet and for more nutritional tips, never hesitate to email us at info@empoweringpunch.com.

Stay empowered, friends, and follow our story on Facebook, Instagram, LinkedIn, and Pinterest!

This article was originally published on the Empowering Punch website.

And for more information on Paul Scianna, co-owner of Empowering Punch, head here. He’ll get you in the best shape of your life — faster than ever! Custom workouts, easy-to-follow nutrition and priceless accountability — all at your fingertips!