Red fruits are characterized and recognized for their irresistible qualities , with a great chromatic, aromatic and sensory variety. They are high in antioxidants, anthocyanins and flavonoids .
In the following article we will delve into the best red fruits, their properties and benefits conferred to their consumers thanks to the various substances they contain.
What are red fruits?
Red berries are berries that belong to the Rosaceae family. They are characterized by having an incredible variety, mainly wild. They are seasonal fruits and are usually marketed fresh or frozen out of season, thus preserving their optimal state for tasting and correct use of them.
They are fruits of habitual consumption with great economic importance, fleshy and rich in nutritive and non-nutritive substances, but all beneficial for the health of the consumer.
Note: There is a reference to scientific studies that mention the property of greater nutritional contribution proportional to the red color of the fruit. The older one is, the older the other will also be. (1)
What are the best red fruits?
As we previously mentioned, red fruits cover a wide variety, but among them there is an outstanding list in terms of their nutritional contribution and benefits for consumers. They will be mentioned and described below, for your knowledge and consideration when adding them to the diet:
1. Cranberries
Cranberries are berry-like fruits, have an incredible boom and are highly appreciated in the commercial market. They are rich in anthocyanins, responsible for multiplying the amount of antioxidants present in the blood and even have the ability to reduce the risk of myocardial infarction by consuming at least three servings a week. (two)
They contain protein, fat, carbohydrates, fiber, vitamins and minerals . In the vitamins they have contributions of vitamin A, E and K mainly, together with micronutrients such as niacin, riboflavin and group B vitamins.
You should know: Fruits and vegetables that are stored refrigerated for too long tend to lose the nutritional properties that characterize them, which is why it is advisable to consume the fruits fresh for their greatest benefit. (3)
2. Strawberries
Strawberries or strawberries are one of the most recognized and consumed red fruits. They are red in color and have a very characteristic flavor. Rich in antioxidants, fiber, vitamins and minerals. Low in calories and confer anticancer properties, according to studies conducted at Ohio University . (4)
Strawberries support the immune system, delay the onset of cognitive impairment diseases, and help greatly reduce the risk of type 2 diabetes (5) .
To highlight: There are a large number of varieties of this fruit and they are found throughout Europe, Asia and some countries in America.
3. Cherries
Cherries are bay-type fruits, recognized since ancient times for their intestinal cleansing capacity , in addition to their high content of antioxidants and melatonin content. They have high levels of vitamin A and C that protect the health of the skin and the presence of minerals such as potassium, folic acid and sodium.
To highlight: Cherries are a fleshy, sweet and refreshing fruit that is used commercially worldwide. They have a low caloric intake, but among the biological molecules available, its carbohydrate and dietary fiber content can be highlighted. (6)
4. Raspberries
Raspberries are a fruit that grows particularly in forest clearings. They are native to Europe and most of their varieties are in the summer season .
Note: They contain a high content of fiber, vitamin C, antioxidants and phenolic compounds . They also contain carbohydrates and, in lower concentrations, proteins and lipids.
Among the minerals that raspberries provide are iron, phosphorus and magnesium . Thanks to their antioxidant content, they reduce lipid oxidation , which favors cardiovascular health and also exerts a protective effect against the development of cancer cells , especially in oral and stomach areas. (7)
5. Blackberries
Blackberries are bay fruits with a high water content, which is why they are characterized by being very perishable. They are one of the most cultivated fruits worldwide. They are high in vitamin C and potassium , as well as a large amount of natural pigments such as anthocyanins and carotenoids.
They are characterized by their contribution of antioxidants, which reduce the risk of cardiovascular and degenerative diseases. They have diuretic properties and stabilize blood pressure values. (8)
6. Gooseberries
Currants are characteristically sour, round and juicy fruits . They grow in small grape-like clusters and are native to Asia and Europe. They are high in fiber and vitamin C, which helps to benefit intestinal transit and the immune system respectively. (9)
Note: In countries with high demand and cultivation, they are mainly used for lines of dairy products such as yogurts. (10)
7. Red plums
Plums are the fruit of the plum tree. The red ones are characterized by having a sweet flavor and being very juicy . Its maturation is notorious through the smell they give off. They are rich in fiber and carbohydrates, as well as antioxidants .
You should know: Their consumption is recommended in cases of constipation and they protect against the oxidation of LDL-cholesterol (low-density lipoproteins) thus reducing the risk of developing cardiovascular diseases and cancer. (eleven)
On the other hand, plums also contain among their micronutrients a relevant content of calcium, iron, magnesium, phosphorus and sodium , as well as an important content of vitamins such as A, C, D and E.
Note: They are widely used to make preserves and jams, since their fresh sale has a short shelf life.
8. strawberry tree
The strawberry tree is a fruit tree very typical of Mediterranean areas. Its fruits are edible, fleshy and globe-shaped, which when ripe have a very characteristic red color .
To highlight: It has multiple medicinal virtues and is high in vitamin C, oxalic acid and malic acid . It also provides calories, carbohydrates, proteins and fats. (12)
Strawberry trees are a source of flavonoids, pectin and therefore contain antiseptic, anti-inflammatory, astringent and antibacterial properties. They are often recommended to treat urinary tract infections, colic, stones and hemorrhoids.
How to consume red fruits?
The red fruits have a wide variety of applications, methods of consumption and conservation. Initially it can be mentioned that a direct and fresh consumption preserves the greatest amount of nutritional and medicinal properties possible, but since they are usually seasonal fruits, there are other ways for their inclusion in the diet in the long term.
In this sense, red fruits are practical for making juices, jams, preserves in syrup, frozen fruits, among others . Always keeping in mind that the longer the time to prolong its consumption, the lower the contribution of fruits to the body.
Key Findings
- Red berries are a wide variety of fruits characterized by their colors, shapes, and characteristic flavor.
- These red fruits are usually harvested seasonally, and their consumption is highly recommended due to their properties and benefits conferred on the body.
- They are rich in vitamins, minerals and natural dyes with antioxidant properties, which reduce the development of certain diseases and the oxidation of cells.
- Its consumption fresh or processed, will preserve its nutritional properties as long as its storage time is not excessive and the fruits have not been subjected to aggressive processes.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.