Did you know red foods are packed with nutrients that help support your overall wellness? Many of the powerful antioxidants found in red foods can help:
- Support your immune system
- Improve cardiovascular health
- Support brain function
- Reduce inflammation
- Lower the risk of certain cancers
- Help with healthy digestion
Red fruits and vegetables are true powerhouse foods. Along with antioxidants, they also provide important vitamins like A, C, and K, plus potassium, all nutrients that help keep your body strong and functioning well.
The good news is these foods are easy to find year-round. Some simple favorites include strawberries, raspberries, red apples, tomatoes, red bell peppers, red onions, and beets.
A serving is about ½ cup cooked or 1 cup raw. Aim for 4–6 servings throughout your day. You can learn more here: https://www.myplate.gov/eat-healthy/fruits
Easy ways to add more red:
Add strawberries to yogurt or cereal, snack on a red apple, toss tomatoes into salads, or enjoy a pasta dish with your favorite tomato sauce.
Share this month’s recipe with someone you love — and give your heart a little extra care this Valentine’s week.
Delicious Easy Spinach and Strawberry Salad With Feta from food.com
ingredients
- 7 -10cups fresh Baby Spinach (washed, dried and stems removed, or use as much as desired)
- 5cups sliced fresh strawberries
- 1⁄4cup toasted sliced almonds (candied almonds are good too!)
- 1⁄2cup crumbled feta cheese (can use more)
dressing
- 1⁄2 cup vegetable oil
- 1⁄4cup balsamic vinegar (or use raspberry wine vinegar or white wine vinegar)
- 1⁄4 – 1⁄3cup white sugar
- 1pinch paprika
- 1 -2tablespoon poppy seed
directions
- In a large bowl toss the spinach with the strawberries and toasted almonds.
- In another small bowl whisk together all dressing ingredients, starting with 1/4 cup sugar and adding in more to taste, then pour over the spinach; toss to combine.
- Sprinkle the feta over the top of the salad.
- Serve immediately.
Written by Lynette Barberie and Elizabeth Shephard
References:
Caitlin Terpstra, RDN. “Eat a Rainbow of Food for Good Health.” Mayo Clinic Health System, Mayo Clinic Health System, 3 June 2022, www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/eat-the-rainbow-for-good-health.
Cosme, Fernanda, et al. “Red Fruits Composition and Their Health Benefits-A Review.” Foods (Basel, Switzerland), U.S. National Library of Medicine, 23 Feb. 2022, pmc.ncbi.nlm.nih.gov/articles/PMC8909293/.
Kittencalrecipezazz, Submitted by. “Recipes.” Recipe – Food.Com, www.food.com/recipe/delicious-easy-spinach-and-strawberry-salad-with-feta-223683. Accessed 10 Feb. 2026.
P;, Mattioli R;Francioso A;Mosca L;Silva. “Anthocyanins: A Comprehensive Review of Their Chemical Properties and Health Effects on Cardiovascular and Neurodegenerative Diseases.” Molecules (Basel, Switzerland), U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/32825684/. Accessed 10 Feb. 2026.
Simon, Molly. “Eat Red for the Health of It!” Https://Whatcomcoa.Org/Eat-Red-for-the-Health-of-It/, Whatcon Council on Aging, whatcomcoa.org/eat-red-for-the-health-of-it/.
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