7 Red vegetables: How healthy are they?

Red Vegetables

Red vegetables are loaded with multiple nutrients and vitamins that help to fight and prevent various health ailments. Red-coloured vegetables are an excellent source of antioxidants like carotenoids and anthocyanins, making them unique and better than other vegetables. The presence of carotenoids makes the vegetables appear red.  

Red vegetables include tomatoes, red onions, beetroot, kidney beans, red bell peppers, and red cabbage, which are rich in Phytonutrients and offer huge health benefits.

Why choose red vegetables?

These vegetables are low in calories and sodium. Red vegetables are rich in antioxidants like anthocyanins, lycopene, flavonoids, and resveratrol as they reduce the risk of developing heart diseases, high cholesterol, and hypertension and also lower the risk of developing various types of cancers including breast cancer, prostate cancer, oesophagus cancer. These colourful and tasty vegetables are a gift from nature and contain quercetin, hesperidin, fibre, vitamin A, and vitamin C that boost the brain’s function and improve eyesight.

According to the U.S. Department of Agriculture (USDA), 100 g of Red vegetable has the following nutritional value.

Red Vegetables	Calories	Water	Protein	Carbs	Fibre	Sugar	Fat	Other nutrients
Red Bell Pepper	31	92%	1g	6g	2.1g	4.2g	0.3g	Vitamin C, E, A, B6, K1, Potassium, Folate
Red Cabbage	31	91%	1.4 g	7g	2.1g	3.8g	0.2g	Vitamin C, B6, Iron, Magnesium,
Red Radish	16	95%	0.68g	3.4g	1.6g	2.2g	0.1g	Vitamins E, A, C, B6, and K, zinc,magnesium, copper, calcium, and iron
Kidney Beans (100 gms-boiled)	127	67%	8.7g	22.8g	6.4g	0.3g	0.5g	Vitamin C, B6, sodium, potassium, calcium, iron, magnesium
Beetroot	43	87%	1.61g	9.56g	2.8g	6.76g	0.2g	Vitamin C, B9 ,Iron, Calcium, Magnesium,Sodium, Zinc, Potassium, Phosphorus
Radicchio	23	93%	1.43 g	4.48g	0.9g	0.6g	0.25g	Vitamin C, B6, Calcium, Magnesium
Red Leaf Lettuce	13	96%	1.33g	2.3g	0.9g	0.5g	0.2 g	Vitamin A, K, Calcium, Protein, Magnesium, Iron, folate

Adding red vegetables to your diet is a great step to improve your overall health. Here we discuss 7 essential Red Vegetables to add to your diet.

1. Red Bell Pepper

Red bell pepper (Capsicum annuum) are commonly known as capsicum, paprika, and sweet pepper.

They are widely found in green, yellow, orange, and red colours. Peppers are native to Mexico, Central America, and Northern South America.

Red bell peppers are high in Vitamin A, Vitamin B6, and Vitamin C, and offer various health benefits including supporting immune function, and promoting collagen production for healthy bones, hair and skin.

Red bell pepper is also the only Capsicum variety that contains no capsaicin, which causes a strong burning sensation when it comes in contact with mucous membranes. It is not as spicy as other capsaicin varieties.

When we look at the nutritional content of Bell peppers, they are composed of water and contain fewer amounts of fat and proteins.

Bell pepper also contains carotenoids such as lycopene, beta carotene, lutein, and zeaxanthin which protect cells from oxidative damage.

Being a great source of Vitamin C and antioxidants this vegetable helps in absorbing proper iron, so combining your iron source with red bell peppers helps you to treat anaemia.

Health Benefits of Red Bell Peppers

The presence of healthy vitamins and minerals in Red Bell pepper promotes various health benefits and they are   

● Lowers the risk of cancer

According to studies and research, Red bell peppers being rich in carotenoids helps to fight various types of cancer.

● Improves eye-sight and cures skin-related issues

The Vitamin A present in red peppers develops overall eye health and also helps in supporting and healing skin cells and wounds.

● Improves Heart Health

Red peppers support maintaining good cardiovascular health. Being a rich source of antioxidants the sweet pepper tempers the activity of free radicals that cause cellular damage.  The study says that free radicals develop many human ailments including cardiovascular diseases, neural disorders, diabetes, arthritis, etc.

Red bell peppers also help in weight loss as they contain fibre, which helps to reduce food cravings and binge eating.

Food tips –

Red bell peppers can be added to your favourite salads, sandwiches, and eggs. It can be eaten raw or boiled or cooked.

2. Red cabbage

Red cabbage is also known as purple cabbage, it is a variety of Brassica that belongs to the cauliflower, broccoli, and kale family. The vegetable appears to be red or purple in colour based on the pH value of the soil and the presence of anthocyanins.

The red cabbage is peppery, smaller, and denser than the usual green cabbage. When compared to green cabbages, red cabbage contains a high amount of vitamins, antioxidants, and flavonoids which fight cancer and improves overall immunity.

Red cabbage is a good source of fibre, vitamin C and B6, potassium, and manganese, loaded with many antioxidants.

Health Benefits of Red Cabbage 

Red Cabbage comprises various essential nutrients that your body needs. Being low in calories and a good source of dietary fibre, it also aids in weight loss, and adding it to your diet will be an encouraging step in your weight loss journey.

● Improves bone health

Red or purple cabbage is a good source of several bone-benefiting nutrients including Vitamin C, and Vitamin K, and also contains a fewer amount of magnesium and calcium which helps in building and maintaining bone health.

● Promotes Heart Health

The intake of anthocyanins helps lower blood pressure, reducing the risk of cardiovascular disease.

Red cabbage contains more than 36 types of anthocyanins which makes it a beneficial source for improving heart health.

● Regulates your digestive system

The presence of fibre in red cabbage makes it easier to digest foods and relieves constipation symptoms.

Fermented red cabbage helps in healing the gut by supplying beneficial probiotics. Adding red cabbage to your diet will reflect easy digestion.

Food tips –

One can enjoy red cabbage by having it raw, adding it to salads, as toppings, or even cooking it with meat.

3. Red Radish

Red radish is a root vegetable packed with a lot of nutrients. It belongs to the Brassicaceae family and differs in size, colour, and shape.

The root skin colour ranges from white to pink, red, white, purple, yellow, and black.

It is native to Southeast Asia or Central Asia.  According to some studies, it is said that red radishes are used in Ayurveda and traditional Chinese medicine to treat fever, inflammation, bile disorders, etc.

Red radish is also called round radish or globe radish. It is a variety of radish, which is easily available all around the world. Daikon is the white variety that is mostly found in India.

Red Radishes are packed with Vitamins E, A, C, B6, and K, and are also composed of high antioxidants, fibre, zinc, magnesium, copper, calcium, and iron which help in the effective functioning of our body system.

Health Benefits of Red Cabbage

● Good for diabetics

The presence of chemical compounds like glucosinolate and isothiocyanate helps in the regulation of blood sugar levels. Adding radishes to your diet boosts the natural adiponectin production in your body and helps to protect against insulin resistance. Regular intake of radish can also prevent diabetes.

● Helps in weight loss

Being low in calories and with zero fat, adding radish to your diet gives beneficial results. Being rich in fibre, the intake of radish makes you feel extremely filled and resists you from overeating.

● Boosts Immunity

Radish is loaded with antioxidants and filled with Vitamin C which helps to fight against the free radicals in your body and helps prevent cell damage caused by an unhealthy lifestyle. Vitamin C supports maintaining healthy skin and blood vessels.

● Fights Cancer

Cruciferous vegetables like Radish help prevent cancer. According to studies, radish contains several types of compounds called isothiocyanate which damages cancer cells. When combined with water, these isothiocyanates break down cancer cells and prevent further growth.

● Promotes good and healthy skin

Radishes are high in water content, help in keeping yourself hydrated throughout the day, and  maintaining healthy skin.

 Radishes are a good source of nutrients and are loaded with various health benefits.

Food Tips:

One can add radishes to their favourite salads, top a burger with radishes and lettuce or even you can make a homemade radish pickle.

4. Kidney Beans

Kidney Beans (Phaseolus vulgaris) are a common variety of legumes, named due to the shape of the kidney and red colour. In India, it is commonly known as Rajma.

Kidney beans are rich in protein and fibre which makes them as healthy as vegetables.  The reddish brown beans are native to Central America and Mexico.

According to nutritionists, taking half a cup of beans daily helps in improving overall health. People who eat beans consume low fat, more fibre, protein, iron, and other minerals.

Health Benefits of Kidney Beans

Kidney beans are affordable, healthy and easily found all around the world. There are various health benefits of consuming kidney beans including weight loss, prevention from cancer, lowering the risk of cardiovascular diseases, regulating blood sugar levels, etc.

● Reduces Cholesterol and improves heart health

Kidney beans are rich in proteins and fibre with zero cholesterol and fat. Replacing your meat intake or another protein source which is high in cholesterol with kidney beans will have a positive result on your health.

Reducing the intake of high-cholesterol foods is an effective way to lower the risk of heart disease and improve your heart health. The high content of carbohydrates and dietary fibre lowers cholesterol levels in the blood.

● Regulates blood sugar levels

The reddish brown beans have a low glycemic value index, consuming it doesn’t shoot up your blood glucose levels.

Kidney beans have bioactive compounds like phenolics, anthocyanin, and resistant starch which help reduce the risk of developing diabetes.

● Prevents Cancer

Being a rich source of fibre, kidney beans help to reduce the risk of certain cancers like pancreatic cancer and colon cancer.

According to studies, fibres in kidney beans promote anti-cancerous effects in the gut, which reduces the chance of colon cancer.

The dietary fibre in the beans helps to loosen the stools, treats the symptoms of constipation, maintains overall gut health, and regulates metabolisms.

● Aids Weight loss

Excess weight gain and obesity lead to major health issues and increases the risk of chronic diseases. According to various nutritionists, consuming kidney beans lowers the risk of excess weight gain and obesity. Since it is high in fibre and protein, it gives a feeling of fullness when consumed and reduces overeating.

Food Tips:

Boiled and cooked Kidney beans can be added to your soups, and salads, or can be served as a rajma curry with rice, roti, etc. However, kidney beans should always be eaten well-cooked. Raw or improperly cooked beans are toxic.

5. Beetroot

Beetroots are colourful red vegetables packaged with a lot of antioxidants and nutrients which help lower blood pressure, improve anaemia, and many other health conditions. Beetroots are those superfoods that add colours to salad plates and an amazing taste to smoothies.

Beetroots are rich in vitamins and minerals like folate, magnesium, potassium, iron, and zinc which help to treat menstruation and hepatobiliary disorders.

Health Benefits of Beetroot

● Improves heart health and reduces blood pressure

Beetroots are rich in folate which helps in cell growth and controls free cell damage which can reduce the risk of heart disease and stroke.

 The nitrate-rich beetroot helps to lower blood pressure by causing blood vessels to widen and relax. Beetroots are the best medicine for hypertension.

● Fix iron deficiency 

Beetroots help in preventing anaemia. The red vegetable is rich in iron and folic acid which boosts the formation of red blood cells.

For a healthy body, it is crucial to have proper red blood cells as it carries oxygen and nutrients throughout the different parts of the body.

Having regular beetroot juice will help to maintain haemoglobin levels, prevent menstrual disorders and ease the symptoms of menopause.

● Improves stamina and boosts metabolism

The nitric oxide present in the beetroot juice increases the blood flow in the muscles and helps the heart and lungs to function better during physical activities. While exercising many athletes drink beetroot juice to improve their metabolism.

Food tips:

Beetroots can be added easily to your diet, you can have them as juice, in salads, or as a side dish with fully cooked meals, etc.

6. Radicchio

Radicchio is also known as Cichorium Intybus and Italian Chicory.

Radicchio is a dark reddish-purple leafy vegetable that is commonly found in Italian and Mediterranean cooking.  It is often confused with lettuce and red cabbage, but it is a leafy red vegetable with white veins, slightly tangy and bitter.

Radicchio consists of fewer calories and offers a wide variety of nutrients and minerals. It helps to maintain good bone health, cardiovascular development, and blood pressure.

Health Benefits of Radicchio

The presence of various vitamins like Vitamin A, C, K, and E helps to maintain overall health and the minerals present in radicchio are very beneficial for the heart and good skin. 

● Excellent for Bones

Being an excellent source of vitamin K, radicchio helps in promoting bone health. According to studies, Vitamin K is involved in the carboxylation of bone-related proteins. These proteins regulate bone reabsorption.

Vitamin K and calcium were also effective in increasing bone density.

● Filled with Antioxidants

Radicchio is rich in antioxidants, and the presence of anthocyanins gives a red colour to the vegetable. Anthocyanins reduce the risk of cancer, by protecting the body against free radicals and preventing tumour formation.

● Lowers Blood Sugar levels

Radicchio is a low glycemic index vegetable, the chicory leaves contain insulin which helps in reducing blood sugar levels. Chicory is very beneficial for diabetic patients.

● Helps in Weight loss

Radicchio’s high water content, dietary fibre, and low calories make it a perfect addition to any diet. The fibre and antioxidants help to improve metabolism and bowel movement. So, the intake of radicchio helps in healthy weight loss.

Food Tips:

One can consume radicchio raw, roasted, or grilled. Or it can be cooked along with chicken or meat and served as a side dish.

7. Red Leaf Lettuce

Lettuce is a leafy vegetable, which is commonly used in giving salads and sandwiches the base. Red leaf Lettuce is scientifically known as Lactuca Sativa and belongs to the Asteraceae family.

The nutrient present in this leafy vegetable keeps you hydrated, improves your eyesight, lowers blood pressure, and has some amazing health benefits.

Health Benefits of Red Leaf Lettuce

● Strengthen Bones

Red leaf lettuce is an excellent source of Vitamin K which helps in strengthening bones and improves bone density. Adding enough vitamin K to your diet will lower the risk of bone fracture and maintain healthy bones.

● Keeps you hydrated

The red leafy vegetable is filled with water, making it a unique source for hydrating the body and skin.

● Improves eye vision

Being rich in Vitamin A, the red leafy lettuce is beneficial in maintaining eye health. Vitamin A improves eye vision and prevents night blindness and also helps to prevent eye vision-related problems during old age.

● Reduces Blood Pressure

The potassium present in the leaves helps to reduce the effect of sodium in the blood and helps in reducing blood pressure. Keeping blood pressure in control will help one to stay away from critical health issues. Consuming an adequate amount of red leaf lettuce will help in controlling blood pressure levels.

One can enjoy having red leaf lettuce by adding them to wraps, sandwiches, rolls, tacos, etc.

Side Effects of Red Vegetables

According to NCBI (National centre of biotechnology information) , cabbage has goitrogenic properties which may worsen thyroid disorders. The cruciferous vegetable may reduce thyroid function, so it is not advisable for thyroid patients to consume cabbage.

Consuming red vegetables in moderation doesn’t have any harmful side effects. But in taking it excessive amounts may result in allergies, heartburn, constipation, bloating, etc.

If you observe any of the above mentioned symptoms, consult your physician or nutritionist.

Conclusion

Red vegetables are magical vegetables that aid in maintaining overall health.  These vegetables are packed with high nutrients and minerals which help to fight cancer tissues, cardiovascular disorders, hypertension, diabetes, etc.

Red vegetables should be added to our diet regularly to lead a healthy life. The antioxidant-rich vegetable is highly known for offering several health benefits.

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