There are many fruits that come in a beautiful red color. Red fruits get their vibrant hue from lycopene, an antioxidant that is thought to have various health benefits. Some of the most popular red fruits include strawberries, cherries, raspberries, red apples, and watermelon. In this article, we will take a closer look at 5 of the most common red fruits and explore their nutritional benefits. Keep reading to learn more about these ruby red superfoods!
Strawberries
One of the most beloved red fruits is the juicy, sweet strawberry. Strawberries grow on small plants close to the ground and are one of the first fruits to ripen in the springtime. There are several different types of strawberries including June-bearing, everbearing, alpine, woodland and musk strawberries. The most common variety is the garden strawberry, or Fragaria x ananassa.
Strawberries have an excellent nutritional profile. One cup of raw strawberries contains ([1]):
| Calories | 49 |
| Fiber | 3 grams |
| Vitamin C | 89% DV |
| Manganese | 29% DV |
The vibrant red color of strawberries comes from anthocyanin pigments. These antioxidants have powerful health benefits including reduced inflammation, improved heart health, and anticancer effects ([2]).
Strawberries also contain ellagic acid, a polyphenol antioxidant with anticancer and neuroprotective properties ([3]).
With their sweet taste and stellar nutrient profile, strawberries are one of the most nutritious red fruits you can eat. Enjoy them fresh or add them to smoothies, salads and desserts.
Cherries
Cherries are stone fruits that come in two main varieties – sweet cherries (Prunus avium) and sour cherries (Prunus cerasus). Their bright red color comes from anthocyanins. Sweet cherries are often eaten fresh, while sour cherries are used in baking or for making jams, juices and wine.
One cup of sweet red cherries contains ([4]):
| Calories | 87 |
| Fiber | 3 grams |
| Vitamin C | 10% DV |
| Potassium | 12% DV |
Cherries are rich in antioxidants like anthocyanins and quercetin that reduce inflammation and may lower the risk of heart disease and cancer ([5]).
The anthocyanins unique to cherries have been shown to reduce exercise-induced muscle soreness and speed up muscle recovery after strenuous exercise ([6]).
Sour cherries contain melatonin, a hormone that regulates sleep-wake cycles. Sour cherry juice has been found to improve sleep quality ([7]).
Enjoy cherries as a snack, in smoothies, baked goods or as a topping for salads.
Raspberries
Raspberries have a sweet, delicate flavor and come in red, black and golden varieties. Red raspberries, also known as Rubus idaeus, grow on a bush with a hollow core.
One cup of raw red raspberries has just 60 calories but is packed with fiber and disease-fighting antioxidants ([8]):
| Calories | 60 |
| Fiber | 8 grams |
| Vitamin C | 54% DV |
| Manganese | 41% DV |
Raspberries contain ellagic acid, a potent antioxidant that provides several health benefits:
– Reduced inflammation
– Slowed growth of cancer cells
– Improved brain function
– Lower risk of heart disease ([9])
The various polyphenols and anthocyanins in raspberries have been shown to reduce oxidative stress and lower blood pressure in animals fed a high-fat, high-carbohydrate diet ([10]).
Raspberries are quite delicate so they don’t store long. Enjoy them soon after purchase by eating them raw or adding them to oatmeal, yogurt, smoothies and desserts.
Red Apples
Apples come in many shades like red, green and yellow. Red apples get their vibrant color from anthocyanins in their skin. Some common varieties of red apples include Red Delicious, Gala, Fuji, Braeburn, and Honeycrisp.
One medium red apple contains ([11]):
| Calories | 95 |
| Fiber | 4 grams |
| Vitamin C | 17% DV |
| Potassium | 195 mg |
Apples are rich in polyphenol antioxidants like quercetin, catechin, phloridzin and chlorogenic acid. The antioxidant and anti-inflammatory effects of apples have been linked to lower rates of heart disease, diabetes, some cancers and asthma ([12]).
The polyphenols in apples have prebiotic effects, meaning they promote the growth of beneficial gut bacteria. Apples are also a good source of fiber, which benefits digestive health ([13]).
Red apples can be eaten raw for a convenient snack or chopped up and added to salads, oatmeal, yogurt parfaits and more. They make for a delicious baked treat when combined with nuts and cinnamon.
Watermelon
Watermelon is everyone’s favorite summertime fruit. While we think of watermelon as red inside, there are also yellow, orange and white varieties. Red watermelon gets its color primarily from lycopene.
One cup of diced watermelon has ([14]):
| Calories | 46 |
| Fiber | 1 gram |
| Vitamin C | 21% DV |
| Vitamin A | 18% DV |
Lycopene is a powerful antioxidant associated with a lower risk of certain cancers like prostate cancer and improved heart health. Watermelon is also rich in citrulline, an amino acid that may reduce muscle soreness ([15]).
Watermelon is made up of over 90% water, making it very hydrating. It’s the perfect fruit to eat on a hot summer day. Enjoy watermelon in fruit salads, in cubed snacks or as a juice or smoothie ingredient.
Health Benefits of Red Fruits
The red pigments in these fruits are key markers of their antioxidant content and health benefits. Here’s a quick summary of the benefits of eating red fruits:
– Powerful antioxidants like lycopene and anthocyanins neutralize free radicals and reduce oxidative damage in the body. Red fruits help prevent heart disease, diabetes, cancer and other chronic illnesses ([16]).
– Contain anti-inflammatory compounds that lower inflammation in the body. Chronic inflammation is at the root of many diseases.
– Provide prebiotics to feed beneficial gut bacteria. A healthy gut microbiome supports the immune system.
– Good sources of fiber to promote digestive regularity and healthy bowel movements.
– Help moderate blood pressure and blood sugar levels.
– Improve brain function and preserve memory. The antioxidants in berries are especially beneficial for preventing neurodegenerative diseases like Alzheimer’s and Parkinson’s ([17]).
– Support eye health. Compounds like lycopene help prevent macular degeneration and reduce risk of cataracts ([18]).
Tips for Buying and Storing Red Fruits
Follow these simple tips to select ripe, nutritious red fruits and store them properly:
– Look for plump, firm red fruits without blemishes or wrinkles. Soft, mushy fruit is past its prime.
– Smaller fruits often have the best flavor and texture.
– For red apples, look for glossy and vibrantly colored skin. Flesh should be crisp.
– Grapes should be firmly attached to their stems and not mushy.
– Berries should not be leaking juice or damaged.
– Keep refrigerated in the crisper drawer. Most red fruits can be stored 5-7 days if unwashed and uncut.
– Wash just before eating. Don’t soak berries as they absorb water easily.
– For longer storage, freeze cut-up pieces in airtight bags.
Delicious Ways to Eat Red Fruits
There are so many tasty ways to enjoy red fruits. Here are some delicious ideas:
– Fresh strawberries over yogurt, oatmeal or salads
– Frozen strawberries in smoothies
– Dried cherries as a snack or in trail mix
– Cherry jam or pie filling
– Raspberry lemonade or iced tea
– Fresh raspberries sprinkled on chia pudding
– Apple slices with almond or peanut butter
– Baked apples with cinnamon and raisins
– Grilled pineapple rings
– Red grapes in a nut and cheese platter
– Watermelon slices with feta and mint
– Frozen grapes for a cool treat on a hot day
– Mixed berry parfait with yogurt and granola
With their vibrant colors and amazing health benefits, red fruits are a delicious superfood to enjoy year round. Work more of these antioxidant powerhouses into your meals and snacks for better health.
Conclusion
Red fruits get their beautiful colors from beneficial plant compounds like lycopene and anthocyanins. Eating red fruits provides powerful health benefits thanks to their high antioxidant and anti-inflammatory properties. Some of the best red fruits to add to your diet include strawberries, cherries, raspberries, red apples and watermelon. Enjoy these nutritious fruits fresh, frozen or cooked for a flavor and nutrition boost.
