Rosalee Brown

Valentine's Day is associated with the colour red. Many women and some men will wear something red to celebrate the day. Red roses and other items containing the red heart are usually given to loved ones as a symbol of love, but one of the most important gifts that we can give ourselves or help our loved ones achieve is good health. Let us look at some fruits and vegetables in the red colour scheme and see how they can contribute to our health.

Tomato — This very nutritious vegetable is high in water with a small amount of carbohydrate and very little protein and fats. It is high in vitamin C and a range of B vitamins, a rich source of vitamin A. It is also high in potassium and contains other minerals such as magnesium and phosphorus. The tomato also contains a small amount of iron. It is a rich source of the carotenoid, lycopene, an antioxidant which is soluble in fats and is more readily available from tomatoes cooked in fat. Some research show that men who regularly consume fresh tomatoes, tomato juice and sauce, have a lower risk of prostate cancer. Why not create a tomato salad or a quick pasta dish with tomato sauce this Valentine's Day?

Watermelon — This refreshing fruit is high in water and is a good source of fibre, vitamins A and C. It is also a good source of the mineral, potassium, and the carotenoid, lycopene. Serve some attractively cubed or balled watermelon with whipped cream this Valentine's Day.

Pomegranate — This is an old fruit with a new craze. Many people have pomegranate trees in their gardens, but cannot be bothered to eat the fruit because of its many sap-covered seeds. It is high in vitamin C and studies suggest that regular intake can lower high blood pressure. If you cannot afford this new red juice seen on the market with a promise to do many things, add some of the red sap from your own or your neighbour's tree to a special fruit salad this Valentine's Day.

Purple and pink guava - These are high in fibre, potassium and lycopene and make a delicious snack or a filling nectar.

Purple sweetsop - Sweetsops are high in vitamin C and a good source of fibre. The purple variety is less sweet with an acidic zing. They would make a perfect gift to sweetsop lovers.

Sorrel is still available in some markets. This drink can be quite nutritious, but go easy on the sugar and alcohol.

Beetroot — This deep red to purple vegetable is a good source of folate and is heart friendly.

Radish comes in various colours but you can use some red ones in your salad to create the right theme and also add vitamin C and other health-promoting sulphur compounds.

Red bell peppers are sweet, high in vitamin C, thiamine, vitamin B6, beta carotene, folate and lycopene. Add them to fresh salads or stir fries.

Eggplants — When young eggplants are chosen they provide a perfect ingredient in your stir-fries or are delicious when grilled with your favourite topping. They are a good source of folate, vitamin B6, magnesium, manganese, copper, niacin and fibre. The skin is rich in the flavonoid, anthocyanin.

Hot peppers (chillies) — This must-add ingredient to many Jamaican dishes is a good source of vitamin C and capsaicin. Hot peppers aid digestion and clear the upper respiratory tract.

Give the gift of health this Valentine's Day!