Eat Right: 9 red foods to include in your kids’ diet

Ever wonder why our grandmothers always insisted that we eat colourful fruits and veggies? Eating a variety of colorful fruits and vegetables is essential for a healthy diet, and red produce is packed with some particularly powerful benefits! Red fruits and vegetables offer a whole toolbox for keeping your body healthy thanks to their unique blend of nutrients and antioxidants. Here’s how they contribute to your well-being:

Fighting Off Free Radicals: Imagine tiny villains called free radicals roaming your cells, causing damage and contributing to chronic diseases. Red foods come loaded with antioxidants, like lycopene and anthocyanins, which act as superhero shield bearers, neutralising these free radicals before they can do major harm. This translates to a lowered risk of heart disease, cancer, and eye issues like macular degeneration.

Strengthening Your Heart: Think of your heart as a muscular engine, and red foods like tomatoes, peppers, and kidney beans provide the fuel it needs to run smoothly. They deliver essential nutrients like potassium, fiber, and vitamin K, which work together to:

Regulate blood pressure: Potassium helps keep your blood pressure in check, reducing the risk of strokes and heart attacks.

Lower cholesterol: Fibre acts like a broom, sweeping away bad cholesterol from your bloodstream, and promoting a healthy heart.

Strengthen bones and blood: Vitamin K plays a crucial role in bone health and blood clotting, ensuring your body functions optimally.

Boosting Your Immune System: Red fruits like strawberries and raspberries are packed with vitamin C, a crucial nutrient for a robust immune system. It helps your body fight off infections and promotes tissue repair, keeping you healthy and ready to tackle whatever comes your way.

Protecting Your Eyesight: Certain red foods are rich in vitamins A and E, vital for maintaining good vision. These vitamins nourish your eyes and shield them from age-related macular degeneration, ensuring you can appreciate the world’s beauty for years to come.

According to Sheena Ahuja, Home Science Teacher at Apeejay School, Faridabad in Sector 15, colourful foods, which are generally fruits and vegetables, contain many of the vitamins and antioxidants we need – with few calories.” Along with maintaining good health, the nutrients in vegetables and fruits work together to protect against cancer, heart disease, vision loss, hypertension, and other diseases. Increasing fruits and vegetables in your diet is a great step to improve your health,” Ahuja said and shared a few examples of red fruits and vegetables.

“Red fruits and vegetables protect our hearts. The red colour in most fruits and vegetables contains antioxidants that reduce the risk of developing atherosclerosis, hypertension, and high cholesterol. They also lower the risk of developing different types of cancer, including prostate cancer protect against heart diseases, and improve brain function. A few examples of red vegetables: Tomatoes, radishes, red cabbage, and beets; fruits: Red grapes, strawberries, watermelon, cherries, raspberries, pomegranates, cranberries, red apples,” she shared.              

Red foods to eat this season

·         Grapefruits, oranges, apples, and blood oranges are all in season during the winter months. They’re a great

·         Pomegranates are antioxidant-rich fruits that are also in season during the winter. They’re a good source of vitamins A and E, as well as fibre.

·         Beets are a root vegetable that can be roasted, boiled, or pickled. They’re a good source of folate, manganese, and potassium.

·         Cranberries are a tart fruit that is often used in holiday dishes. They’re a good source of vitamin C and antioxidants.

·         Red potatoes are a versatile potato that can be used in a variety of dishes. They’re a good source of vitamin C and potassium.

·         Tomatoes are a treasure trove of essential vitamins, including vitamins C, K, and B6. Vitamin C strengthens your immune system, vitamin K contributes to bone health and blood clotting, and B vitamins play a crucial role in energy production and metabolism.

·         Strawberries are a delicious berry that is in season during the spring and summer months. They’re a good source of vitamin C and fiber.

·         Red grapes are a versatile fruit that can be eaten fresh, juiced, or made into wine. They’re a good source of vitamin C and antioxidants.

·         Red bell peppers are a sweet and crunchy vegetable that is in season during the summer months. They’re a good source of vitamin C and beta-carotene, which the body converts to vitamin A.

No matter where you are in the world, there are plenty of delicious and nutritious red foods to enjoy this season. So get out there and start eating your rainbow!