Reap the goodness of red fruit: sure, they look pretty and taste great. But did you know red fruit also protect you against serious health problems?

Cheryl Redmond

TART CRANBERRIES. TANGY red grapefruits. Sweet and sour cherries. Plump, juicy strawberries and raspberries. Cool, refreshing watermelons. With their vibrant colors and flavors, and versatility in the kitchen, easy-to-find red fruit are easy to love. Lucky for you, they're also powerful guardians of your health.

Red fruit are loaded with beneficial plant compounds called phytochemicals, which preserve your health in several ways. These phytochemicals can keep your brain agile as you age, guard against heart disease and cancer, ease arthritis, and ward off urinary tract infections and ulcers. Many phytochemicals are antioxidants, which fight off health-damaging free radicals.

Here's a closer look at six standout red fruit, plus six delicious recipes to help you reap their benefits.

Did You Know Cherries Can Erase Pain?

Whether you eat them in pie or by the handful, cherries are a worthwhile treat. Ripe, juicy cherries yield a surprising range of health benefits, from arthritis relief to sleep enhancement to cancer prevention. Muralee Nair, Ph.D., and his colleagues at the University of Michigan at East Lansing have identified at least 17 antioxidant compounds in cherries. Tart cherries and sweet cherries (which are different varieties) have the same compounds, but tart cherries have higher levels of them. A group of these compounds called anthocyanins inhibits enzymes that cause inflammation. In fact, Nair's research shows that the anthocyanins in just 35 tart cherries reduce pain and inflammation better than aspirin. Although many people swear by drinking tart cherry juice for arthritis relief, Nair cautions that his research was done on whole cherries, not juice, and that cherry juice may not contain all the compounds found in the fruit.

Cherries are also a great source of melatonin, a hormone that your body uses to regulate its sleep patterns. They're a significant source of quercetin, a flavonoid that has shown anti-cancer and antioxidant power in test tube and animal studies. And they contain perillyl alcohol, which has been found to inhibit breast, ovarian, and prostate cancers.

Can You Believe Cranberries Help Your Heart?

Tiny, tart cranberries have phytochemical powers that belie their size. They contain more of a class of antioxidants called phenols than any fruit tested. Jess Reed, Ph.D., a cranberry researcher at the University of Wisconsin at Madison, says that the phenols in cranberries belong to a group of compounds similar to those found in red grapes, which have been studied extensively for their heart-protective benefits. Although more research is needed, Reed has conducted animal studies that show that cranberry phenols reduce both total cholesterol and LDL ("bad") cholesterol.

In addition to their role in Thanksgiving relish, cranberries are famous for their ability to ward off urinary tract infections. This health benefit comes from a puckery-tasting group of phenols called condensed tannins, which prevent bacteria from adhering to the walls of the urinary tract. Test tube studies have shown that compounds in cranberries also work against dental plaque and the bacteria Helicobacter pylori (which can cause intestinal and stomach ulcers).

Although fresh cranberries offer the greatest health benefits, cranberry juice is good for you, too. Researchers have found that you can get the benefits of tannins and other phenols by drinking a cranberry beverage that contains at least 27 percent cranberry juice. Studies show that drinking 10 ounces of this kind of beverage a day reduces the amount of infection-causing bacteria in the urinary tract.

Are You Aware Red Grapefruits Lower Cholesterol?

A lot of people know that grapefruits contain vitamin C. But these super-size citrus have more than that under their skins. They contain high amounts of several beneficial compounds. One is pectin, a soluble fiber that has a well-documented ability to lower total cholesterol. Researchers at Texas A&M University at Weslaco found that pectin can also hold cancer-cell growth in check. One of the researchers, Bhimu Patil, Ph.D., says it's better to eat grapefruits to get these beneficial effects, because there isn't much pectin in grapefruit juice. Another compound is D-glucaric acid, which has been shown in animal studies to reduce LDL cholesterol. Grapefruits have more D-glucaric acid than other common fruit or vegetables. Grapefruits also offer appreciable amounts of glutathione, an amino acid compound that enhances the antioxidant activity of vitamin C and boosts immunity. And they contain naringin, an antioxidant flavonoid that has been shown in animal studies to reduce atherosclerosis (narrowing and hardening of the arteries).

So why are we singling out red grapefruit over the other shades? Because in addition to all of the above compounds, they give you two important bonuses: the antioxidant pigments beta carotene and lycopene. Both of these carotenoids have cancer-protective effects, and the redder the fruit, the more they contain.

Have You Heard Red Berries Help Your Memory?

Strawberries and raspberries, two delicate members of the rose family, share two powerful phytochemicals: anthocyanins and ellagic acid. The anthocyanins in berries protect your brain from age-related decline. James Joseph, Ph.D., and his colleagues at the U.S. Department of Agriculture's (USDA) Human Nutrition Research Center on Aging at Tufts University in Boston found that middle-aged rats fed a strawberry-rich diet performed tasks as well as teenage rats. Joseph and his team at first thought the anthocyanins were achieving their dramatic effect due to their antioxidant powers. But now they believe there's synergy among many of the compounds in the berries. The second phytochemical, ellagic acid, helps fight cancer in two ways: by protecting normal cells from damage and by helping cancer cells die. Strawberries are a terrific source of ellagic acid; raspberries have more.

Each fruit offers other beneficial components as well. Strawberries contain the antioxidant amino acid compound glutathione. And raspberries are a rich source of the cancer-fighting flavonoid quercetin.

Who Knew Watermelons Fight Cancer?

It may surprise you to see watermelons included in a group of disease-fighting fruit; after all, they're 92 percent water. But watermelons contain valuable nutrients. A cup provides a quarter of your daily requirement of vitamin C, plus vitamin A and potassium. Watermelons contain an amino acid called citrulline that has diuretic properties, good for people who retain water. Best of all, watermelons have 60 percent more of the antioxidant lycopene than raw tomatoes. Test tube studies show that lycopene can prevent cancer-cell growth and keep existing cancer cells from spreading. Researchers believe this powerful carotenoid is particularly effective against cancers of the breast, colon, and prostate.

Lycopene is a fat-soluble nutrient, which means that your body needs fat to use it. However, Penelope Perkins-Veazie, Ph.D., a plant physiologist with the USDA, speculates that the trace amounts of fat found in watermelon are sufficient to help you metabolize lycopene. More research is needed on this subject. In the meantime, have a slice of watermelon after a meal that includes some fat, or use watermelon in recipes that call for some fat.

Would You Like Some Great Recipes for Red Fruit?

Cranberry-Strawberry Kanten

SERVES 6

Orange, ginger, and cinnamon give this refreshing gelled dessert an unusual twist. You can find agar flakes, a seaweed-derived thickener, in natural food stores. Buy organic strawberries if possible, because conventional ones contain high levels of pesticide residues.

12 ounces fresh cranberries
  (about 3 cups)
1/2 cup maple syrup
Minced zest from 1 navel
  orange (about 2 teaspoons)
1 pint strawberries, hulled
  and sliced thin (about 2
  cups)
1/3 cup agar flakes
  Pinch salt
2 cups naturally sweetened
  cranberry beverage
1/2 cup fresh-squeezed
  orange juice
1 tablespoon fresh-squeezed
  ginger juice (optional)
1/2 package (6 ounces) soft
  silken tofu
1/2 teaspoon ground cinnamon

1. Process cranberries, 6 tablespoons syrup,
and orange zest in food processor until cranberries
are finely chopped, about three
10-second pulses. Divide sliced strawberries
among 6 small bowls or parfait glasses.
2. Bring 1 cup water, agar, and salt to a boil
in medium saucepan. Reduce heat, cover,
and simmer until agar is dissolved, about
10 minutes. Remove from heat, and stir in
cranberry beverage.
3. Stir cranberry mixture, orange juice, and
ginger juice, if using, into warm cranberry
liquid. Reserve 2/3 cup and divide remainder
among the 6 bowls. Cool until firm, like
Jell-O, about 2 hours at room temperature
or 1 hour in the refrigerator.
4. Place reserved gelled mixture, tofu,
cinnamon, and remaining 2 tablespoons
syrup in medium bowl and beat with electric
mixer until soft and creamy, about
1 minute. Spoon thin layer of creamy mixture
onto each bowl; serve immediately.

PER SERVING: 195 CALORIES, 2 G PROTEIN, 1 G FAT,
<1 G SATURATED FAT, 45 G CARBOHYDRATES, 5 G FIBER,
26 MG SODIUM, 6% CALCIUM
Raspberry-quinoa Salad

SERVES 4 TO 6

This beautiful pink salad, which makes an
ideal lunch, uses raspberries in the dressing
and as a garnish.

Salt
1 cup quinoa, rinsed well
  in fine sieve
2 pints fresh raspberries
2 tablespoons lemon juice
  cup extra-virgin olive oil
1 teaspoon Dijon mustard
1 celery stalk, diced small
1 cucumber, seeded and
  diced small
2 scallions, white and green
  parts, sliced thin
1/2 cup unsweetened dried
  cranberries
1/4 cup coarsely chopped
  fresh mint leaves
6  ounces mesclun, washed
  (about 8 cups)

1. Bring 1 3/4 A cups water to a boil in medium
saucepan. Add salt to taste and stir in
quinoa. Return to a boil, reduce heat to low,
cover, and simmer until water is absorbed,
about 15 minutes. Fluff with fork and set
aside, covered, for 5 minutes. Spread quinoa
out on baking sheet and cool to room temperature,
about 30 minutes.
2. Place 1 pint raspberries, lemon juice,
2 tablespoons water, oil, mustard, and salt
to taste in blender. Puree until blended and
thick, about 15 seconds.
3. Place quinoa, celery, cucumber, scallions,
cranberries, and mint in large bowl. Drizzle
dressing over quinoa mixture and stir
gently with rubber spatula until mixed well.
Season with salt to taste.
4. Place mesclun on platter or individual
serving plates. Spoon quinoa salad over
greens and sprinkle remaining raspberries
over quinoa. Serve immediately.

PER SERVING (4 SERVINGS): 385 CALORIES,
8 G PROTEIN, 17 G FAT, 2 G SATURATED FAT, 54 G CARBOHYDRATES,
10 G FIBER, 58 MG SODIUM, 10% CALCIUM
Strawberry-Almond Smoothie

SERVES 2

Buy organic strawberries if possible, to avoid
the high levels of pesticide residues found in
conventional berries. You may substitute
8 ounces of frozen strawberries and skip
step 1. If you can't find vanilla-flavored
almond milk, use 3/4 cup of any red berry juice
plus I teaspoon vanilla extract. It will be just
as thick and have a more vivid color.

1 pint fresh strawberries,
  washed and hulled (about
2 cups)
3/4 cup vanilla-flavored
  almond milk

1. Place strawberries in single layer on
baking sheet and place in freezer until
frozen, about 60 minutes.
2. Place berries and milk in blender and process
at high speed until thick and completely
smooth, about 1 minute. Serve
immediately.

PER SERVING: 78 CALORIES, 1 G PROTEIN, 2 G FAT,
<1 G SATURATED FAT, 16 G CARBOHYDRATES, 4 G FIBER,
58 MG SODIUM, 10% CALCIUM
Grapefruit and Avocado Salad
with Cumin-Lime Dressing

SERVES 6

This salad has an appealing combination of
textures and flavors: crunchy, velvety, sweet,
and spicy. Be sure to capture the juice when
cutting the grapefruits into sections. You'll
need 2 tablespoon of juice for the salad dressing;
you can drink the rest.

3 small pink or red grapefruit,
  skin and white pith cut off,
  segments removed from
  membranes and cut in half
  (juice reserved)
2 tablespoons lime juice
1 tablespoon honey
1 1/2 teaspoons ground cumin
  Salt
1/4 cup canola oil
1 bunch fresh watercress,
  chopped (about 3 cups)
1 head Bibb or Boston lettuce,
  torn into bite-size pieces
  (about 6 cups)
1/2 small jicama, peeled and
  diced (about 1 1/2 cups)
1 avocado, peeled, pitted,
  and diced
  small red onion, minced
  (about 3 tablespoons)
1/2 medium jalapeno chile,
  stemmed, seeded, and
  minced (optional)
1/4 cup chopped fresh
  cilantro leaves

1. Whisk together 1 tablespoon grapefruit
juice, lime juice, honey, cumin, and salt to
taste in small bowl. Slowly drizzle in oil and
whisk until emulsified, about 1 minute.
2. Place watercress, lettuce, pinch of salt,
and half the dressing in medium bowl and
toss until greens are evenly coated. Place
on individual plates or serving platter.
3. Using now-empty bowl, mix half the
grapefruit sections with the jicama, avocado,
red onion, jalapeno, cilantro, pinch of
salt, and remaining dressing. Spoon equal
portions on top of the greens and place
remaining grapefruit segments on top.
Serve immediately.

PER SERVING: 211 CALORIES, 3 G PROTEIN, 15 G FAT,
1 G SATURATED FAT, 20 G CARBOHYDRATES, 5 G FIBER,
16 MG SODIUM, 7% CALCIUM
Cherry Crisp

SERVES 6

This luscious fruit dessert is best served warm.
If you use tart cherries, increase the cane
sugar in the filling to 3/4 cup.

Almond Topping
1/2 cup unbleached all-purpose
  flour
1/2 cup quick-cooking oats
  cup organic cane sugar
  (like Sucanat)
1 teaspoon ground cinnamon
  teaspoon salt
1/4 cup canola oil
2 tablespoons water
3 ounces almonds, chopped
  coarse (1/2 cup)

Cherry Filling
2 pounds sweet cherries,
  stemmed and pitted
1/4 cup red berry juice (cherry,
  raspberry, or strawberry)
1 teaspoon vanilla extract
1 teaspoon lemon juice
1 tablespoon arrowroot
1/4 cup organic cane sugar
  (like Sucanat)

1. Adjust oven rack to middle position and
heat oven to 375 degrees.
2. Place flour, oats, cane sugar, cinnamon,
and salt in large bowl or work bowl of a food
processor. Whisk together or pulse six times.
3. If making by hand, drizzle in oil and water
and stir until completely combined. If using
food processor, remove cover and drizzle oil
and water evenly over dry ingredients.
Cover and pulse 10 times, each pulse lasting
2 seconds. Add almonds and quickly
mix in or pulse 3 more times. Topping will
look like clumpy wet sand.
4. Mix together cherries, juice, vanilla, lemon
juice, arrowroot, and sugar in medium bowl.
Scrape cherry filling into 1 1/2 quart shallow
baking dish or casserole. Sprinkle topping
evenly over cherries.
5. Bake for 40 minutes. Increase oven temperature
to 400 degrees and bake until fruit
bubbles and topping turns deep golden
brown, about 5 minutes. Serve warm. (Crisp
may be set aside at room temperature for a
few hours and then reheated in a 350-degree
oven until warm, about 15 minutes.)

PER SERVING: 441 CALORIES, 7 G PROTEIN, 19 S FAT,
2 G SATURATED FAT, 68 G CARBOHYDRATES, 6 G FIBER,
91 MG SODIUM, 7% CALCIUM
Watermelon Gazpacho

SERVES 4

This gazpacho is best served well chilled. If
you like, you can refrigerate the gazpacho
overnight, but wait to add the herbs until
serving time.

3 pounds watermelon, rind
  and seeds removed (about
  1 3/4 pounds or 6 cups)
3 tablespoons lime juice
2 tablespoons extra-virgin
  olive oil
  Salt
1 medium cucumber, seeded
  and diced small
1 medium red pepper, stemmed,
  seeded, and diced small
1/2 small red onion, minced
  (about 3 tablespoons)
1 medium garlic clove, minced
1/2 medium jalapeno chile,
  stemmed, seeded, and minced
1/4 cup chopped fresh basil,
  mint, or parsley (or any
  combination)

Place watermelon, lime juice, oil, and salt
to taste in food processor and process until
smooth, about 1 minute. Using a rubber
spatula, scrape watermelon puree into large
bowl. Add cucumber, red pepper, red onion,
garlic, jalapeno, and herbs and stir to blend.
Season with salt to taste. Refrigerate until
ready to serve. (The flavors will improve over
a few hours.)

PER SERVING: 160 CALORIES, 30 PROTEIN, 8 G FAT,
1 G SATURATED FAT, 23 G CARBOHYDRATES, 3 G FIBER,
9 MG SODIUM, 4% CALCIUM

The Rest of the Rainbow

Health experts tell us to choose foods in all the colors of the rainbow to encourage us to eat more fruit and vegetables. Because researchers are continually discovering exciting nutrients in produce of all hues, the idea makes sense. Red isn't the only healthy color; you need yellows and oranges like bananas and carrots, greens like spinach and broccoli, and blues and purples like blueberries and grapes. At the market, pick the most brightly colored produce you see, and try to eat at least two servings of fruit or vegetables in each color group every day.

Cheryl Redmond is the associate food editor for Natural Health. Elizabeth Germain is a personal chef and food writer living on Martha's Vineyard, Mass.

COPYRIGHT 2002 Weider Publications
COPYRIGHT 2002 Gale Group