by Royce Bailey M.D., M.P.H., F.A.A.C.

-Tastes Great
-Protects from Disease

Red fruit can be a powerful guardian for your health. Red fruits are loaded with beneficial plant compounds called phytochemicals, which preserve your health by keeping your brain agile as you age, guard against heart disease and cancer, ease arthritis, and ward off urinary tract infections and stomach ulcers. Many phytochemicals are antioxidants, which fight off health-damaging free radicals. Here are five of my favorites.

Watermelon- fights cancer

Watermelons are 92% water but help fight off disease by their nutrients; vitamin C, A and potassium. Watermelon contains an amino acid called citrulline that has a diuretic effect, good for those with water retention. You knew that though, didn’t you? Did you know that watermelon has 60% more antioxidant lycopene than tomatoes. Studies suggest that lycopene can prevent cancer-cell growth and keep existing cancer cells from spreading, particularly breast, colon and prostate.

Red Berries- helps your memory

Strawberries and raspberries, are members of the rose family. They share two important phytochemicals: anthocyanins and ellagic acid. Anthocyanins in berries protect your brain from age-related decline. Ellagic acid in berries help fight cancer in two ways: by protecting normal cells from damage and by helping cancer cells die.

Red Grapefruit- lowers your cholesterol

Everybody knows that grapefruit has a lot of vitamin C, but they also contain pectin, a soluble fiber that can lower cholesterol. Pectin can also hold cancer cells in check. Another benefit is D-glucaric acid which can lower LDL cholesterol. Grapefruit has more D-glucaric acid than any other fruit or vegetable. Grapefruit has a good amount of glutathione, an amino acid compound the enhances Vitamin C and boost cell immunity. They also contain naringin, an antioxidant flavonoid, that has been shown to reduce atherosclerosis (hardening of the arteries). Why red grapefruit over other colors? Because of the red grapefruit’s anti-oxidant pigment beta carotene and lycopene. The redder the more cancer-protective effects they contain.

Cranberries- helps prevent infections

These tiny tart phytochemical rich fruits contain more antioxidant phenols than any other fruit. Phenols belong to a group of compounds similar to red grapes, which have been studied for their heart-protective benefits. Phenols reduce total cholesterol and LDL (bad) cholesterol. Cranberries are famous for their ability to ward off urinary tract infections via their tannins, which prevent bacteria from sticking to the walls of the bladder. Ten ounces a day of at least 27% cranberry juice gives you the maximum benefit of phenols and tannins. Cranberries also have compounds that prevent dental plaque and the bacteria Heliobactor pylori (which can cause non-healing stomach ulcers).

Cherries- can ease your pain

Ripe, juicy cherries have been found to contain at least 17 anti-oxidant compounds. Tart and sweet cherries have the same compounds in them, but tart cherries contain more of them. Just 35 tart cherries can reduce pain and inflammation better than aspirin. The reason is they too contain anthocyanins, which inhibit inflammation. They have been used for centuries to treat gout. Cherries are a great source of melatonin, a hormone that your body uses to regulate its sleep patterns and has been shown to help in irritable bowel problems. They are rich in quercetin, a flavonoid that has been shown to have anti-cancer and anti-oxidant powers. Cherries also contain perillyl alcohol, which has been found to inhibit breast, ovarian and prostate cancers.

References:

Redmond,C., “Reap The Goodness Of Red Fruit,” www.naturalhealthmag.com; May/June 2002:66-69.