The Fourth of July doesn’t have to be unhealthy! Show your patriotic spirit with these nutritious red, white and blue foods.
High in antioxidants, potassium and Vitamin C, cherries have been shown to help prevent Alzheimer’s, diabetes and heart disease. Cherries have also been shown to reduce inflammation and prevent post-exercise muscle soreness.
Because they’re so high in vitamin C, strawberries boost immunity, support eye health and help prevent cancer. All those little seeds also mean that strawberries are high in fiber, which is great for your digestive health.
Beets get their red color from a compound called betanin, which has been shown to be a powerful antioxidant that reduces inflammation and helps your body detoxify.
Whether you call them a fruit or a vegetable, there’s no arguing that tomatoes are great for you! They’re full of a variety of nutrients, including vitamin C, vitamin K, potassium, manganese and folate.
Because it’s over 90% water, watermelon is an excellent hydrating food for summer. It’s also been shown to help reduce post-workout soreness and boost recovery, so try chowing down on some an hour or two before your next workout.
Red Bell Pepper
Red bell peppers are super-high in vitamin C and vitamin A, making them great for immunity, increasing iron absorption and supporting eye health. They’re also high in vitamin B6 and magnesium, which are great for preventing anxiety.
Garlic has been used for thousands of years as an immunity booster. It’s also full of antioxidants and sulphur compounds that have been associated with reducing inflammation.
High in folate and phosorous, cauliflower is a nutrient powerhouse. Try grilling a cauliflower “steak” on the BBQ this summer!
Also known as the Mexican yam, jicama contains prebiotics and soluble fiber, both of which are important for your digestive health. Jicama is also a great source of vitamin C, iron, potassium and vitamin B6.
Because they’re so high in fiber, white beans are great for lowering cholesterol and preventing certain types of cancer. White beans are also a great choice for vegetarians, as they contain both protein and iron.
Though you might be more familiar with the black chia seeds, white chia seeds contain the same nutrients. Chia seeds are great to incorporate into your diet because they’re high in omega-3 fatty acids, fiber and protein.
Naturally free of gluten, quinoa contains more fiber than other grains and is the only grain that is also a complete protein. Quinoa is also rich in antioxidants, magnesium and riboflavin.
This tiny fruit is loaded with antioxidants that are helpful in preventing disease and improving brain health. Like other berries, blueberries are also a good source of vitamin C and fiber.
Eggplant contains a compound called nasunin, which boosts circulation and supports brain health. The nightshade vegetable is also packed with minerals, including iron, calcium and copper.
Black currants are frequently used in herbal medicine thanks to their anti-inflammatory and immunity-boosting properties. The tart berry is also a source of vitamin C, potassium and omega-6 fatty acids.
Rich in antioxidants and fiber, blackberries have also been shown to have benefits for your heart, brain and dental health.
In addition to being great for your digestive health, plums help you maintain healthy bones, prevent cancer and support brain health.