Red Vegetables: Health Benefits And Nutritional Value



Published on: 30-Jan-2023


10 min read


Updated on : 02-Nov-2023




Kajal Tharwani


Red Vegetables: Health Benefits And Nutritional Value

Red Vegetables: Health Benefits And Nutritional Value

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When in doubt, eat red! 

Fill your plate with red colour to increase your daily intake of essential but often overlooked nutrients.  Red foods provide many of the vitamins and antioxidants we require while being low in calories. Even you can add them to your weight loss diet plan. 

The nutrients in vegetables and fruits protect against cancer, heart disease, vision loss, hypertension, and other diseases and maintain good health. Including more fruits and vegetables in your diet is an excellent way to improve your health.

They also reduce the risk of developing various cancers, including prostate cancer, protect against heart disease and fight several medical conditions. 

Table Of Contents 

1. What Are Red Vegetables? 

2. Red Vegetables And Their Nutritional Value 

3. The Final Say 

What Are Red Vegetables? 

Tomatoes, red onions, beets, red peppers, and red cabbage are examples of red vegetables. The phytonutrients that give them their red colour provide numerous health benefits. They also have fibre, vitamins A and C, and minerals. These can be useful to you in a variety of ways. Vegetables with a deep dark colour indicate the presence of phytonutrients. 

Antioxidants found in red vegetables and fruits, such as anthocyanins, lycopene, flavonoids, and resveratrol, have been shown to help fight cancer and heart disease, improve eyesight, and lower blood pressure, inflammation, and macular degeneration.

Lycopene is an antioxidant in red vegetables that may help prevent heart disease and cancer. It can also aid in the prevention of various infectious diseases. It, for example, prevents eye infections, blurred vision, and skin rashes. 

According to the National Cancer Institute, 95% of adults do not consume enough red and orange-coloured vegetables.

Red Vegetables And Their Nutritional Value 

Red Vegetables And Their Nutritional Value

Red vegetables are a great source of vitamins and minerals. So pile these vegetables on your plate. They can help you balance your diet while also providing numerous benefits. A few red vegetables, as well as their health benefits.

1. Beetroot 

According to research, beetroots have the highest antioxidant content of any vegetable. As a result, they can protect our cells from free radical damage. Furthermore, they are high in nutrients and have high minerals and vitamins. Beetroots are also high in potassium, folate, and fibre. They also contain nitrates, and vitamin C.

Nutritional Value Of Beetroot 

100 g of boiled beetroot contains the following nutrients:

  • Calories- 44kcal 
  • Protein- 1.7g 
  • Carbohydrates- 10g 
  • Fat- 0.2g 
  • Fibre- 2g 

2. Red Cabbage 

Anthocyanins, found in cabbage, give it its red colour. These antioxidants protect you from diseases such as Alzheimer's, cancer, and cardiovascular disease. Cabbage is also high in vitamins and minerals. Fibre, potassium, and manganese are also present.

Nutritional Value Of Red Cabbage 

100g of reg cabbage contains: 

  • Calories- 12kcal 
  • Protein- 0.6g 
  • Fat- 0.2g 
  • Dietary Fibre- 1.8g 
  • Carbs- 1.8g 

3. Tomatoes 

Tomatoes are high in the antioxidant lycopene. It is responsible for the bright red colour of tomatoes. Tomatoes are 95% water, with the remaining 5% containing essential minerals and vitamins. Potassium, B and E vitamins are also present.

Nutritional Value Of Tomatoes 

According to the USDA (U.S Department Of Agriculture), 100 grammes of raw tomato contains

  • Calories- 18 kcal
  • Carbohydrate-  3.9 g
  • Fibre content-  1.2g
  • Fat- 0.2g
  • Protein-  0.9 g

4. Red Bell Pepper 

Red bell peppers are an excellent source of vitamin C. Besides; they are high in vitamin A, antioxidants and fibre. As a result, they protect your body from a variety of diseases.

Nutritional Value Of Red Bell Pepper 

Red bell pepper contains the following nutrients in 100 grammes:

  • Calories- 39 kcal 
  • Fat-  0.5 g
  • Carbohydrates-  9 g 
  • Fibre-  3.1 g 
  • Protein- 1.5 g

5. Red Onions 

Onions are a great source of antioxidants. According to research, onions contain flavonoids, which are antioxidants. Antioxidants, as we know, can protect cells from oxidative damage. 

As a result, red onions may help prevent diseases such as cancer, diabetes, obesity, and heart disease. Anthocyanins are also present. It is an antioxidant as well as an onion pigment.

Nutritional Value Of Red Onions 

100g of onion contains the following 

  • Calories- 40 kcal
  • Carbohydrates-  9.3 g 
  • Fibre- 1.7 g
  • Fat- 0.1 g
  • Protein-  1.1 g

6. Carrots 

Carrots are one of the most popular vegetables in the world. These well-loved staples are high in beta carotene, vitamins A and C, and other nutrients that protect the eyes from the sun and reduce the risk of cataracts. Besides, this lovely root vegetable is high in fibre and can help you maintain a healthy weight.

Nutritional Value Of Carrots 

100g of raw carrot contains: 

  • Energy- 41kcal 
  • Carbs- 9.58g 
  • Dietary fibre- 2.8g 
  • Sugar- 4.74g 
  • Protein- 0.93g 

The Final Say 

All red vegetables provide essential health benefits. Every part of the red vegetable may be high in nutrients. Red vegetable skins also contain phytochemicals, which have anticancer properties. 

Red vegetables contain high levels of antioxidants, which provide numerous health benefits such as disease prevention. These diseases include hypertension, heart disease, cancer, and diabetes. As a result, red vegetables may benefit your health.


1. What are red vegetables high in?

Red vegetables are high in vitamin A, vitamin C, potassium, and Vitamin K. Red and orange vegetables include carrots, sweet potatoes, pumpkins, tomatoes, winter squash, and red peppers.

2. What nutrients are in red vegetables?

Red fruits and vegetables, such as strawberries, tomatoes and red beans, are packed with vitamin C, vitamin A, potassium and antioxidants.

3. What are red vegetables good for?

Red colour vegetables contain antioxidants that reduce the risk of developing atherosclerosis, hypertension and high cholesterol. They also lower the risk of developing different types of cancer, including prostate cancer, protect against heart diseases, and improve brain function.

4. Are red vegetables better than Green?

Red vegetables, such as red peppers, are higher in vitamin C than other vegetables. Green vegetables tend to have higher iron, incredibly dark leafy greens, like kale or spinach. Therefore both vegetables are equally healthy and good, having individual benefits.

5. Is red carrot better than orange?

Red carrots have extra antioxidant pigments naturally. But orange carrots are too loaded with vitamins A, E, and K. It also contains the eye-healthy antioxidants lutein and lycopene. Carrots are loaded with the eye-beneficial antioxidants lutein and lycopene.

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