10 red fruits with benefits for your health

Not only do they have a visual appeal due to their shapes, colors and sizes, but they are also excellent allies for our health. And best of all, they give us a great supply of vitamins.

The multiple properties of these so-called red fruits make them essential when it comes to following a healthy diet. Next, we tell you everything you need to know about these delicious and healthy fruits.

What are red fruits?

Known as berries, they are small edible fruits native to the United Kingdom. They are of the berry type and, formerly, they were not cultivated, but grew wild in the forests and were collected from there.

These complex fruits have antioxidants, vitamin C, are rich in vitamin K beta-carotene and also help us deal with free radicals , elements that accelerate aging and increase predisposition to cancer.

Best red fruits beneficial for health

There are many properties that we can find in these delicious fruits, which makes them a great food choice at all times. Next we will see its main benefits.

1. Cranberries

According to a study carried out by experts from the University of Cincinnati Academic Health Center in the USA, the substances present in these fruits, such as antioxidants and vitamins, can reduce the effects of Alzheimer’s. So now you know, don’t forget to add blueberries to your breakfasts to start the day.

2. Strawberries

According to Be Beautiful magazine , strawberries, strawberries or Mexican berries help achieve shinier hair, thanks to their nutrients that hydrate the hair.

Also. Thanks to its fiber content and being so low in calories, they help us lose weight, since it is an ideal snack for those who want something sweet and low in calories.

Consuming these fruits is a very good idea since they strengthen the immune system, making us stronger against colds and flu.

3. Raspberries

With just a cup of raspberries we will be consuming a very beneficial food for our body. According to doctor Reema A. Patel , this fruit stands out for controlling diabetes, since its fiber helps control blood sugar levels.

4. Gooseberries

In an article from the Clínica Baviera , we can see that currants help us improve intestinal transit thanks to their high fiber content. In addition, its great contribution of minerals such as iron, potassium and calcium, make them useful against anemia.

5. Blackberries

These small dark fruits with a striking texture contain carbohydrates and organic acids. In ancient times, the Greeks used them to treat digestive problems and today the scientific community has discovered that they are infallible when it comes to improving neural connections .

6. Cherries

Not only are they delicious, but their benefits range from fighting sleep to controlling high blood pressure, according to a study published in The American Journal of Clinical Nutrition . They are also ideal for nourished and cared for skin, since cherries stand out thanks to their richness in antioxidants.

7. Red plums

Low in calories and without saturated fat, red plums help us fight constipation thanks to their abundant amount of fiber. Its iron content allows a good formation of red blood cells.

8. Grenades

Its polyphenol content makes red pomegranate a decisive fruit for good health and radiant skin. Strengthens our immune system, helping to combat degenerative diseases.

9. Strawberry trees

Originally from the Mediterranean, its sweetness increases as it matures. Its main benefits are the nutrients it has. Like flavonoids, pectin and vitamin P, which give it antiseptic, anti-inflammatory and even anticancer properties.

10. Tree tomato

It is a little known fruit, but very beneficial for our body. It is an ally of low-calorie diets, due to its low caloric intake. It can be used in juices, recipes, ice creams and jams.

Benefits of red fruits

As we mentioned before, there are many benefits that these delicious fruits bring to our body. From healthy, smooth skin to a strong immune system. Next we will see some of the benefits that red fruits have to bring us.

Protect cardiovascular health

Red fruits have a large amount of antioxidants, together with anthocyanins, which is why they are natural protectors of blood vessels and the neurological system. They also help reduce blood pressure, cholesterol and protect the cardiovascular system .

By regularly consuming these fruits we can protect our cells and strengthen the body by stimulating defenses against diseases, cardiovascular problems, cognitive decline or muscle degeneration.

Improve blood circulation

They are one of the foods that cannot be missing in our diet. Among the fruits that improve circulation, we can distinguish strawberries, cranberries, raspberries, blackberries and cherries.

Red fruits are known to be vasodilators , which significantly benefits our circulatory system, thus lowering blood pressure.

Regulate cholesterol and triglycerides

These fruits and their nutritional properties are of great help when it comes to reducing cholesterol, according to a study by Scientific Reports . Antioxidants prevent the so-called “bad cholesterol” (LDL) from accumulating in the walls of the arteries.

If we consume around 500 grams of strawberries for a month, we can reduce the levels of total cholesterol, bad cholesterol and triglycerides .

Improve digestive functions

If we talk about benefits for the digestive system, we cannot ignore currants, and especially black currants . They prevent gastrointestinal diseases and are diuretic fruits indicated in cases of hypertension.

Blueberries help us regulate the factors that favor metabolic syndrome, which would reduce the need for medication, according to a study conducted by researchers at the University of Maine .

They fight anemia

According to the WHO , 24.8% of the world population suffers from anemia, which develops as a result of our body’s inability to produce vitamin B12 , vitamin C, folic acid or iron.

Dr. Katz recommends eating iron-rich foods along with foods that contain vitamin C, such as citrus fruits (orange, tangerine, grapefruit , kiwi , blueberries, and strawberries).

They prevent fluid retention

Red fruits are rich in water and allow you to take care of your skin, as well as combat fluid retention. They promote blood circulation and fight against skin aging.

Blueberries are known to be an excellent source of antioxidants and fiber , essential for maintaining the health of the entire body, which makes them ideal for avoiding fluid retention.

slow down aging

Nuts are excellent for the skin. They have a moisturizing, nourishing, anti-aging effect, eliminate impurities and accelerate the natural production of collagen. One more reason to add them to our snacks!

They are rich in vitamins A, C and E, potassium, magnesium , calcium and iron. They contain a good source of antioxidants capable of retarding the aging of the skin, tissues and organs.

According to nutritionist Marisol Olarra , the high vitamin C content of red fruits promotes the creation of collagen. This is key to delaying the signs of aging on the skin.

Improve skin and hair

Red fruits, as we already know, are rich in antioxidants, they have a high composition of anthocyanins (flavonoids) that are responsible for the red, blue and purple color of these fruits.

Anthocyanins combat the damaging effects caused by free radicals, which are responsible for wrinkles, flaccidity, and loss of elasticity. Yes, they are the main enemies of beauty.

improve sleep

A good diet is the main thing to get a good rest. It is proven that certain red fruits help us to rest.

According to experts at the National Sleep Foundation , antioxidants can protect you from the stress of a sleep disorder, which can cause oxidation in the body. For example: strawberries, thanks to their tryptophan content, help us to fall asleep more restfully.

Cherries also fulfill their function at bedtime. These contain a quantity of melatonin that improves and regulates sleep habits. All the infusions that contain these fruits will be a perfect ally when it comes to resting.

How to consume red fruits?

Red fruits have high levels of antioxidants, vitamins and minerals that keep us healthy and active. Currently they are a very present element in puddings and drinks such as juices, milkshakes and smoothies.

Therefore, below we will share some simple and delicious ways to take advantage of all the benefits of red fruits:

Red fruit smoothie

We will see how to prepare the red fruit smoothie to recharge energy. You can make it very easily at home. A few years ago, berries were hard to find, but today you can find them in any supermarket.

Ingredients:

• Red fruits (to choose): 300 g.
• 2 unsweetened Greek yogurts.
• Orange juice: 125 ml.
• sweetener to taste

Preparation:

• Put the fruits in the blender, add the orange juice, the yogurt and the sweetener.
• Blend for a few seconds until you get a creamy texture. Pour the red fruit smoothie into glasses and enjoy.

Bowl of red fruits

Ideal to accompany those Netflix marathons, a super nutritious snack full of nutrients for our body.

Ingredients:

• Raspberries, blueberries and strawberries: ½ handful of each.
• Greek yogurt: 150 g.
• grated coconut : to taste
• Oat flakes : ½ handful
• Chia seeds: 1 tablespoon
• sweetener to taste

Preparation:

• In the blender we pour the Greek yogurt, the red fruits and the oat flakes. We crush everything and serve in the bowl.
• On the mixture, we can spread a handful of blueberries, chia seeds and coconut to decorate it and increase its flavor.

Red fruits salad

Here you will see a very practical and delicious recipe for red fruit salad, ideal for summer and lovers of fresh fruit.

Ingredients:

• Red fruits (to choose): 90 g
• Avocado : 50 g
• Fresh lettuce: 100 g
• Walnuts: 15g
• Goat cheese 80 g
• balsamic vinegar: to taste
• Salt and pepper to taste

Preparation:

• Wash the lettuce leaves and drain them.
• Cut the avocado into cubes just like the goat cheese.
• Add the red fruits, avocado, goat cheese and walnuts to the salad.
• Add a little salt and pepper, a little balsamic vinegar and enjoy.