Kale isn’t the only healthy vegetable out there. According to the Mayo Clinic, red vegetables, like tomatoes and bell peppers, may help reduce the risk of diabetes, osteoporosis, and high cholesterol.

The phytonutrients that give these ruby beauties their color also come with powerful health benefits. Deeper colors, like the dark hue of beets, usually means that the vegetable is richer in these phytonutrients including antioxidants, vitamins, and minerals. These nutrients have been shown to help prevent cancer, fight chronic illnesses, and strengthen the immune system.

Red vegetables get their hue and nutrition boost from lycopene and anthocyanin. Lycopene is an antioxidant that has been shown to reduce heart disease risk, protect the eyes, fight infections, and protect against damage from tobacco smoke.

Researchers are also studying its potential protection against prostate cancer and other tumors. Anthocyanins are believed to protect the liver, improve eyesight, and reduce blood pressure and inflammation.

Despite their benefits, 95 percent of adults don’t get enough red and orange vegetables, according to the National Cancer Institute.

According to the USDA, beets are one of the most antioxidant rich vegetables. They are also a great source of potassium, fiber, folate, vitamin C, and nitrates. According to a recent study, the earthy vegetable may lower blood pressure, improve blood flow, and boost athletic endurance.

For best results, try roasting beets with a little heart healthy oil and sauté the greens for their high concentration of vitamins A, C, and K. You can also drink their juice, but researchers recommend being careful of consumption. Drinking beet juice daily can be too much of a good thing. Instead, opt for eating beets only a few times a week and mixing beet juice with other fruit and vegetable juices to enhance the flavor, add more nutrients, and prevent over-consumption.