11 Red Vegetables with Health Benefits

Overview

Kale isn’t the sole nutritious vegetable available. According to the Mayo Clinic, ruby-hued vegetables, such as tomatoes and bell peppers, may lower the likelihood of diabetes, osteoporosis, and elevated cholesterol.

The phytonutrients responsible for these crimson treasures’ color also deliver potent health advantages. Deeper shades, like the rich tone of beets, typically signal a higher concentration of these compounds — antioxidants, vitamins, and minerals. These elements have been linked to cancer prevention, support against chronic diseases, and bolstering the immune system.

Red vegetables owe their color and nutritional punch to lycopene and anthocyanins. Lycopene is an antioxidant shown to reduce heart disease risk, safeguard vision, combat infections, and protect cells from tobacco-related damage.

Scientists are also exploring its potential role in guarding against prostate cancer and other tumors. Anthocyanins are thought to shield the liver, enhance visual function, and lower blood pressure and inflammation.

Despite their advantages, 95 percent of adults fail to consume adequate amounts of red and orange vegetables, according to the National Cancer Institute.

1. Beets

Per the USDA, beets rank among the vegetables richest in antioxidants. They also offer potassium, fiber, folate, vitamin C, and nitrates. Recent research suggests the earthy root can reduce blood pressure, enhance circulation, and improve exercise endurance.

For optimal benefit, roast beets with a little heart-healthy oil and sauté the greens, which are dense in vitamins A, C, and K. Beet juice is another option, but experts warn against overconsumption. Drinking beet juice daily can be excessive; instead, eat beets a few times weekly and blend their juice with other fruit and vegetable juices to improve taste, diversify nutrients, and avoid excess intake.

2. Red cabbage

Although it may look more purple than red, red cabbage shares many advantages with its cruciferous relatives like kale, Brussels sprouts, and broccoli. Its vivid hue comes from anthocyanins — potent antioxidants that may lower the risk of neurodegenerative disorders, cancer, and heart disease, a recent study reports.

Red cabbage is loaded with vitamins and minerals. One cup supplies 85 percent of the daily value for vitamin C, 42 percent of vitamin K, and 20 percent of vitamin A. It’s also an excellent source of fiber, vitamin B6, potassium, and manganese.

Consume red cabbage raw to maximize flavor and nutrients, research suggests. You can also cook it, but steam briefly with little water to preserve anthocyanins, glucosinolates, and other nutrients. Fermenting the cabbage provides an additional boost of beneficial bacteria.

3. Tomatoes

From marinara to a fresh caprese, tomatoes offer subtle health perks. They’re a notable source of lycopene, vitamin C, and potassium. According to the National Institutes of Health, roughly 85 percent of dietary lycopene comes from fresh tomatoes and tomato-based products.

While all tomato varieties are nutritious, cooking them with a little oil improves the body’s ability to absorb lycopene.

4. Red bell pepper

These sweet vegetables provide your daily vitamin A, triple the recommended vitamin C, and only 30 calories. They’re an excellent pick for immune health and glowing skin. The high vitamin C content helps fend off infections. Enjoy them raw or cooked to obtain vitamin B6, vitamin E, and folate.

5. Radish

These zesty roots belong to the cruciferous family. Radishes offer more than just a peppery crunch: they’re a good source of vitamin C, folate, and potassium, and at nine calories per half-cup, make a satisfying low-calorie snack. Unlike sugary treats, their fiber helps you feel full. Although raw radishes contain the highest levels of vitamins, minerals, and antioxidants, pickled radishes remain nutrient-dense and support gut health.

6. Red chili pepper

Add some heat and counter inflammation with red chili peppers. The burn you feel comes from capsaicin, which may help ease pain. Researchers are also investigating capsaicin for anti-cancer properties.

An ounce of these spicy peppers supplies about two-thirds of your daily vitamin C needs, along with magnesium, copper, and vitamin A.

7. Radicchio

Dark leafy greens are popular, and radicchio deserves attention. One cup provides more than your daily vitamin K requirement. It also contributes folate, copper, manganese, and vitamins B6, C, and E.

8. Red leaf lettuce

Similar to radicchio, red leaf lettuce is nutrient-rich and may help guard against cancer and slow the aging process, says the Academy of Nutrition and Dietetics. After potatoes, lettuce is the most commonly consumed vegetable in the United States.

Red and darker leafy greens typically contain higher concentrations of antioxidants and vitamin B6 than paler varieties. A cup of shredded red leaf lettuce supplies nearly half of the daily needs for vitamins A and K. Its leaves also help keep you hydrated — lettuce is about 95 percent water.

9. Rhubarb

Although often used in desserts, rhubarb has nutritional value. A cup provides calcium, potassium, vitamin C, and nearly half the recommended vitamin K. Opt for rhubarb preparations with less sugar to maximize health benefits.

10. Red onion

While you might avoid biting into a raw red onion, cooking with it adds nutritional advantages. Red onion contains organosulfur compounds found in garlic, leeks, and onions. These phytochemicals may support immune function, lower cholesterol production, and promote liver health.

Allyl sulfides have been associated with reduced cancer and heart disease risk, according to the Academy of Nutrition and Dietetics, and the fiber in red onion aids digestive health.

11. Red potatoes

The Academy of Nutrition and Dietetics recommends consuming potatoes, leafy greens, and tomatoes to boost potassium intake and help manage blood pressure. Red potatoes are rich in potassium, vitamin C, thiamin, and vitamin B6.

No matter how you prepare them, keep the skins. Potato skins are high in fiber and contain many vitamins. Red potatoes, in particular, have phytonutrients that tint the skin pink or red.

Takeaway

Red vegetables are a valuable component of a wholesome diet. Aim to include them regularly, but remember to enjoy a full spectrum of colors. The USDA notes that people who consume a diverse range of fruits and vegetables face a lower risk for certain chronic illnesses.

Be sure to eat vegetable skins to access their cancer-fighting phytochemicals and complete nutrient profile. Although supplements exist for many of these compounds, like lycopene, studies indicate they’re not as effective as consuming the whole plant. Eat the entire vegetable to reap the full rewards.