Continuing with the theme of adding color to our diets in this New Year, I am going to write about red fruits, vegetables and spices. As you’ve heard me say before, different colored fruits and vegetables all have their benefits but red produce is specifically eye-catching to our eyes because of its benefits. The main antioxidants found in red produce are vitamin C, ellagic acid, and lycopene.

Vitamin C and Lycopene are both predominately found in citrus fruits, tomatoes, tomato-based products, watermelon, and papaya. Lycopene has been studied in animal/cell research for its potential benefits in cardiovascular health and prostate cancer prevention; these studies suggest a positive relationship but are not conclusive. 

Interestingly enough, the bioavailability of lycopene actually increases has it cooks and is highest in tomato paste and is better absorb with a fat; it was one of the rationales of why a Mediterranean-type diet might be the most beneficial for us. Ellagic acid is a recently discovered antioxidant also found in our red produce, such as raspberries, strawberries and pomegranates.

You can purchase nutritional supplement versions of these antioxidants but remember food is better than pills, so instead of taking three different pills why not create a colorful antioxidant-rich dish. Seasoning your meals can be a daunting task and we often use our usual flavor-pallets but I encourage you to explore and experiment with some new flavors; spices can serve as antioxidants too.

Capsaicin is the active component in red peppers and can be processed into a red spice that gives “heat” to dishes and is often found in chili powder, paprika, and sometimes curry powder. Capsaicin has been researched for its potential pharmaceutical benefits; it is often used in pain-relieving creams and to help reduce neuropathy and psoriasis. If you are not afraid of a little heat in your dish, this spice can add another functional component to your meal. Below is a recipe that combines most of the “red” foods and spices discussed. Enjoy!