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9 Red Coloured Super Foods Rich in Lycopene - Benefits with the recipe

Updated on May 20, 2020
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We have been taught since childhood that if you want to make the body strong then include lots of green vegetables in your diet. But do you know that in addition to green, red colour also needs to be included in our diet? There are many red colour foods around us, which are beneficial for health. Red coloured foods are rich in minerals, vitamins, antioxidants and nutritious elements. Such as red capsicum, tomatoes, berries pomegranate and strawberry are known as superfoods. If you want to maintain your health, do not forget to include one of these red foods in your diet daily.

Tomatoes

Benefits:

Tomato is rich in lycopene anti-oxidants. It is also a good source of potassium which is an especially important nutrient for heart health. Apart from this, vitamin C, beta carotene, vitamin etc. are found in plenty of amount in it.

Recipe:

Finely chop two tomatoes in a bowl. Now finely chop all the things like a fresh red chilli, some green chillies, onion, coriander and cucumber. Add two lemon juice on top and mix well. Sprinkle salt and black pepper on it. Garnish with some fresh coriander leaves.

Red Bell Pepper

Benefits:

Capsicum which we can also say red bell pepper is rich in antioxidants. It has three times more vitamin c than oranges. It is not only beneficial for the heart, but it also contains healthy fibre, which helps in controlling the cholesterol levels.

Recipe:

Add olive oil to saucepan and add cumin seeds, salt, boiled rajma, oats and finely chopped avocado and cook it. Add black pepper and lemon juice on top of it. Garnish with basil leaves after adding roasted bell pepper to it.

Strawberry

Benefits:

Strawberry is an excellent source of folate and flavonoids which are essential for the overall health of the heart. According to a research, its intake reduces inflammation in the body as well as it keeps the cholesterol level right in the blood.

Recipe:

Make three parts of readymade cake base. Keep one part of a cake base on a plate. Spread finely chopped strawberries on top of it. Add cream cheese or hung curd on to it. Place the second layer and repeat the same process. For the third layer, place the first part of the cake base and stir the cream on top of it. Serve with strawberry on top.

Cherries

Benefits:

It works to keep the heart healthy, besides vitamin C and antioxidants, it is a good source of fibre and potassium. The beta-carotene present in it helps in preventing cardiovascular diseases. Potassium controls blood pressure by reducing the sodium present in the blood, which also helps to keep the heart-healthy.

Recipe:

To make cherry jam, remove the seeds from the cherries and cook them in a fry pan. Add one cup of sugar to it. Use it after it cooks well. Roast one piece of French bread with butter on it. Apply cherry jam on the bread and enjoy.

Watermelon

Benefits:

Watermelon is highly rich in lycopene, potassium and vitamin c. Apart from losing weight, it is also beneficial in removing weakness. Its intake leads to good cardiovascular health. The vitamins and minerals in it are helpful in strengthening the immune system.

Recipe:

Cut watermelon in round pieces. Set the pieces in a plate altogether. Crumb the coconut and cottage cheese on top of it. Make 3 layers of the same. Garnish with raspberry, orange peel and mint to serve afterwards.

Beetroot

Benefits:

It is rich in iron, folic acid, silicon, nitrates, calcium, fibre and vitamin c. There is no deficiency of blood in the body and it also helps to keep the stomach better. It helps to strengthen the muscles by improving the blood circulation.

Recipe:

Peel and chop four beetroots and put them in a blender. Add some black salt, salt, black pepper powder, add a little ginger and lemon juice and blend it to serve.

Pomegranate

Benefits :

When our haemoglobin is low, doctors recommend drinking pomegranate juice because it contains iron, magnesium, potassium antioxidant and vitamin A. It makes the skin radiant and improves the growth of the hairs.

Recipe:

Toast 2 brown bread slices or French bread in a frying pan. Now spread 2 tablespoons cream, cheese or mayonnaise on it. Sprinkle some fresh pomegranate seeds on top of it. Add finely chopped coriander leaves. Serve it as a breakfast. This dish is very popular among kids.

Apples

Benefits:

It contains flavonoids, fibre and vitamin B 6 which protects the skin from free radicals. Eating it also provides relief from the cancer-causing agent as well as it also sharpens the mind. It also helps to improve the digestion.

Recipe:

Wash four small fresh apples and peel them in half. Add sugar to the frying pan and caramelize. Now put apples in it and cook for a while. Apply stick on the backside, garnish with ground sugar and serve.

Red chillies

Benefits:

It contains capsaicin, magnesium and iron. Prevents blood loss as well as keeps away from heart diseases. It helps to keep the heart healthy as it contains less amount of saturated fats and cholesterol.

Recipe:

Add a piece of red chilli, garlic, ginger, vinegar and salt and serve with the momos.

Effect of Bright Colours

The darker the fruit or vegetable, the more nutrition it will have. The taste of many red foods is very tasty. Fruits and vegetables of this colour protect the body from many diseases.

Whether it is red capsicum or berries, it is very beneficial for our heart. This food works to make the muscles strong and the nutrition found in it helps to make the blood. It also strengthens immunity, contains vitamin C, which intensifies the light of the eyes.


Comments

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    • Ericdierker profile image

      Eric Dierker 

      12 days ago from Spring Valley, CA. U.S.A.

      I get this and I eat them.

      I hear or read that you need to cook tomato for best nutrients. ????

    • profile image

      Varun 

      12 days ago

      Very informative, good read.

    • profile image

      Nupur 

      12 days ago

      Healthy red...y topic

    • profile image

      Gopal Anand 

      12 days ago

      Nicely collected red colour fruits and vegetables with recipe and health benefits if consumed on regular basis as a part of diet.At the same time the raw tometo is not good for kidney stones and other items like beetroot in diabetes may not be advised.s.if you can give limitations of consumption and quantity for optimum health benefits your article will add more value in terms of information and benifits.However thanks for bringing the information at one place handy for the reader and consumer of red colour.Also use of multicolour items into diet will add more value hope you come out with more colours in diet.

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