The Fourth of July doesn’t have to be unhealthy! Show your patriotic spirit with these nutritious red, white and blue foods.
Red
Image Credit: Benson Kua
Cherries
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.
Image Credit: David Blackwell
Strawberries
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.
Image Credit: Darwin Bell
Beets
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.
Image Credit: epSos.de
Tomato
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.
Image Credit: Harsha K R
Watermelon
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.
Image Credit: Live4Soccer
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.
White
Garlic
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.
Image Credit: Liz West
Cauliflower
High in folate and phosorous, cauliflower is a nutrient powerhouse. Try grilling a cauliflower “steak” on the BBQ this summer!
Jicama
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.
White Beans
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.
White Chia
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.
Image Credit: nerissa’s ring
Quinoa
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.
Blue
Image Credit: Maira Gall
Blueberries
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.
Image Credit: Albastrica Mititica
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.
Image Credit: llya
Black Currants
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.
Image Credit: threelayercake
Blackberries
Rich in antioxidants and fiber, blackberries have also been shown to have benefits for your heart, brain and dental health.
Image Credit: Julie Gibbons
Plums
In addition to being great for your digestive health, plums help you maintain healthy bones, prevent cancer and support brain health.
