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General Practice 2023

Red fruits: 10 benefits and how to consume (with recipes)

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Red fruits: 10 benefits and how to consume (with recipes)
Red fruits: 10 benefits and how to consume (with recipes)

Red fruits, such as strawberry, goji berry, watermelon, purple grape, cherry and açaí, are rich in vitamin C, anthocyanins, lycopene and resveratrol, antioxidant compounds that fight excess free radicals and strengthen the immune system, helping to prevent situations such as premature aging, cancer and flu.

Because they are rich in fiber, red fruits also facilitate the elimination of feces, helping to maintain the proper functioning of the intestine. In addition, these fruits also promote satiety, decreasing the desire to eat and thus facilitating weight loss. See other fruits with fiber that also help with weight loss.

Red fruits can be found in fairs and supermarkets and can be consumed raw, added to yogurt or used in preparations such as juices, vitamins, teas, popsicles, mousses and jellies.


The main he alth benefits of consuming red fruits are:

1. Prevent against some types of cancer

Because they are rich in vitamin C, anthocyanins and catechins, antioxidant compounds that fight excess free radicals, red fruits protect he althy cells in the body and strengthen the immune system, helping to prevent the emergence of some types of cancer, such as colorectal, breast, prostate and stomach.

2. Avoid diabetes

Red fruits have great amounts of fiber that help to slow down the absorption of sugar from food, balance blood glucose levels and prevent insulin resistance and diabetes. Discover other fruits indicated to control glucose and prevent diabetes.

3. Help with weight loss

Red fruits have a low glycemic index, because they have good amounts of fiber that help to prolong satiety, decreasing the desire to eat between meals, thus helping with weight loss.

In addition, berries are also low in calories, making them a great option to include in weight loss diets.

See the following video for other fruits that also help with weight loss:

4. Prevent premature aging

By having great amounts of vitamin C, red fruits help in the production of collagen, which is important to combat sagging skin and prevent the appearance of wrinkles and expression lines.

In addition, red fruits such as pomegranate, açaí and acerola are also rich in antioxidants that protect the body's he althy cells against damage caused by free radicals, thus preventing premature aging.

5. Fight constipation

Red fruits are rich in insoluble fiber, a type of fiber that increases stool bulk and stimulates natural bowel movements, helping to fight constipation. See a list of other foods rich in insoluble fiber.

6. Prevent cardiovascular disease

Red fruits have anti-inflammatory and antioxidant properties, which maintain the he alth of arteries, promote vessel relaxation and facilitate blood circulation, preventing the onset of diseases such as atherosclerosis, heart attack and stroke.

7. Avoid neurodegenerative diseases

By having great amounts of antioxidant and anti-inflammatory compounds, red fruits help protect the cells of the central nervous system against inflammation and free radicals, preventing the emergence of neurodegenerative diseases such as Alzheimer's, Parkinson's disease and insanity. Understand how foods help protect the nervous system.

8. Help control blood pressure

Red fruits have good amounts of potassium, a mineral responsible for eliminating excess sodium from the body through the urine, thus helping to control blood pressure.

In addition, the antioxidants present in red fruits also improve the he alth and relaxation of the arteries, facilitating blood circulation and thus helping to prevent high blood pressure.

9. Lowering cholesterol

Because they are rich in anthocyanins, quercetin and vitamin C, which are bioactive compounds with antioxidant properties, red fruits help fight excess free radicals, preventing the oxidation of fat cells and thus decreasing levels of “bad” cholesterol, LDL, and triglycerides in the blood.

10. Strengthen the immune system

The antioxidants, present in great amounts in red fruits, strengthen the immune system and improve the functioning of defense cells, helping to fight viruses, fungi and bacteria, and preventing the emergence of situations such as flu, allergies and colds.

Nutrition Facts Table

The following table provides nutritional information for every 100 g of some types of fresh berries:


Strawberry (100g)

Purple grape (100g)

Watermelon (100g)

Acerola (100g)

Açaí (100g)


34 calories 83 calories 26 calories 33 calories 58 calories


5, 3 g 18, 6 g 5, 5 g 8 g 6, 2 g


0, 6 g 0, 3 g 0, 4 g 0, 9 g 0, 8 g


0, 4 g 0, 5 g 0, 2 g 0, 2 g 3, 9 g


2 g 0, 9 g 0, 3 g 1, 5 g 2, 6 g

Vitamin C

47 mg 1 mg 4 mg 941 mg 42 mg


140 mg 220 mg 100 mg 165 mg 124 mg


10 mg 8 mg 12 mg 13 mg 17 mg


26 mg 11 mg 5 mg 9 mg 16 mg

It is important to remember that to obtain all the benefits of red fruits, it is important that these fruits are part of a he althy and varied diet, associated with the regular practice of physical activity.

How to consume

Red fruits can be consumed raw, added to yogurts, and in recipes such as juices, vitamins, jellies, popsicles and mousses. In addition, red fruits can also be used to prepare teas.

Frozen red fruits are good options to consume in juices, yogurts and vitamins, as freezing preserves all their nutrients and increases the shelf life of the product, allowing its use for up to 6 months. See how to freeze berries.

He althy Recipes with Berries

Some he althy recipes with berries include teas, mousse and juices.


1. Red Fruit Tea with Ginger


  • ½ cup of blueberry, raspberry, blackberry and strawberry tea;
  • 1 and ½ cup of water;
  • 1 cm of chopped fresh ginger.

Preparation method:

Place the water and ginger in a pan and boil for 10 minutes. Strain the ginger tea and let it cool. Wash the fruits well and place, along with the ginger tea, in a blender, beating for 3 minutes. Serve the tea warm or iced.

2. Red fruit mousse


  • 350 g of frozen berries;
  • 6 pots of plain yogurt;
  • 4 sheets of unflavored and colorless gelatin;
  • 1 tablespoon of hot water;
  • Fresh mint leaves to decorate;
  • Fresh red fruits to decorate.

Preparation method:

Place the 350 g of red berries in a blender, blend until a puree forms and reserve in a bowl. Quickly wet the gelatine sheets by dipping them in a bowl of cold water. Drain the excess water from the gelatine sheets and dissolve them in hot water.

Add the dissolved gelatin to the red fruit puree and stir well with a spoon or spatula. Add the yogurt to the puree and mix well. Distribute the mousse in individual bowls and let it chill in the fridge for at least 2 hours. When serving, decorate with 2 mint leaves and some berries.

3. Red fruit juice


  • 1 cup of purple grapes tea;
  • 3 ripe strawberries;
  • 3 ripe blackberries;
  • zest of ½ orange;
  • 250 ml of filtered water;
  • 1 tablespoon of flaxseed meal;
  • 1 dessert spoon of honey.

Preparation method:

Wash the fruit well and put it in a blender. Add the water, orange zest and flaxseed flour, beating until the juice is very homogeneous. Sweeten with honey and serve immediately.

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