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Nutrition Rainbow Pt.I: Red

Red fruits and vegetables are packed with heart-healthy nutrients such as potassium, vitamin C, fiber, and so much more. Incorporating a range of reds in your diet could help reduce risks for developing serious health conditions such as degenerative diseases, while promoting overall cardiovascular health. Below are two powerful antioxidants that contribute to such critical properties.


One of the most notably robust antioxidants on the list--all due to having certain characteristics which can’t be replicated in supplements. Research has shown that it can protect the body from toxins like pesticides and MSG, fight off bacterial infections (yeast & UTI). and even prevent and slow the progression of certain types of cancer (breast, prostate, renal, & uterine cancer).

Other benefits:

  • Anti-inflammatory

  • Can prevent/delay eye diseases

  • Alleviates neuropathic pain

  • Decreases high blood pressure and cholesterol

  • Supports brain & bone health


Popularly known for its ability to delay cognitive decline that comes with age, can treat liver damage by reducing the effects of toxins, and most importantly it’s also found in red wine--cheers! (more information will be covered once we reach the blues & purples)

Other benefits:

  • Boosts learning & memory function

  • Has anti-cancer compounds

  • May play a role in prevention of weight gain

  • Reduce risks for heart disease

Other Important Nutrients Found in Red Whole Foods:

Vitamins A, E, K, B6




Benefits: Necessary for eye and skin health, improves immune and supports healthy digestion, fights osteoporosis, keeps you full longer, and aids in balancing blood pressure/sugar.

Top Reds:

  • Red beets, tomatoes, red bell pepper, red beans, red cabbage/leafy lettuce, rhubarb

  • Strawberry, raspberry, cherry, cranberry, watermelon, pomegranate, grapefruit

disclaimer: images are for reference purposes only and are not owned by either author of this post or owners of this website.

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