The bell pepper is a cultivar group of the Capsicum annum species of plants, part of the family of foods known as nightshade vegetables. Botanically, it’s a fruit, but nutritionally considered a vegetable. While the other cultivars within this species are famous for their capsaicin content (which is what gives most peppers and chilis, such as cayenne peppers, their spicy taste), bell peppers contain no capsaicin and are referred to in many cultures as “sweet peppers.”
There are various color varieties of bell peppers, with the most common being red, yellow and green. However, you may find them more infrequently in orange, brown, white and lavender. There are also nutritional differences between colors of bell peppers — for example, a red bell pepper contains over eight times the amount of vitamin A than a green bell pepper.
Nutrition
One medium-sized red bell pepper (about 119 grams) contains:
- 37 calories
- 5 milligrams sodium
- 7 grams carbohydrate
- 5 grams sugar
- 1 gram protein
- 152 milligrams vitamin C (253 percent DV)
- 3726 international units Vitamin A (75 percent DV)
- 0.3 milligrams vitamin B6 (17 percent DV)
- 54.7 micrograms folate (14 percent DV)
- 2 grams fiber (8 percent DV)
- 5.8 micrograms Vitamin K (7 percent DV)
- 1.2 milligrams niacin (6 percent DV)
- 0.1 milligrams thiamine (4 percent DV)
Bell peppers are rich in various antioxidants, especially carotenoids, which are much more abundant when they are ripe:
- Capsanthin: Abundant in red bell peppers, capsanthin is a powerful antioxidant responsible for their brilliant red color. Studies indicate that this carotenoid may help protect against cancer.
- Violaxanthin: The most common carotenoid antioxidant in yellow bell peppers.
- Lutein: While being abundant in green bell peppers and black paprika, lutein is absent from ripe bell peppers. Adequate intake of lutein may improve eye health.
- Quercetin: A polyphenol antioxidant found in a wide variety of plants. Studies indicate that it may be beneficial for the prevention of chronic diseases, such as heart disease and cancer.
- Luteolin: Similarly to quercetin, luteolin is a polyphenol antioxidant that may have a variety of beneficial health effects.
Health Benefits of Bell Peppers
- Eye Health: Bell peppers contain over 30 different types of carotenoids including alpha-carotene, beta-carotene, lycopene, lutein, cryptoxanthin and zeaxanthin. Carotenoids are a phytonutrient family that is responsible for the bright red, yellow and orange coloring in many fruits and vegetables. Researchers have found that they help heal eyes and ward off eye disease because they absorb damaging blue light as it enters the eye.
- Boosts Immunity: The amount of vitamin C increases with ripening as well, and bell peppers are full of vitamin C. 1 cup of sliced red bell peppers gives you 157% of your daily vitamin C content, making them a great way to stay healthy.
- For Digestive Health: Improper digestive functioning results in diarrhea, nausea, vomiting, etc. that is utterly irritating and draining. Nutritionists recommend incorporating bell peppers into your daily diet due to the high niacin content found in them. Niacin is a vitamin B that is essential to improve the condition of your digestive system. Proper digestion of foods will allow your body to absorb minerals, vitamins, and other nutrients that you consume on a daily basis. Hence, add some bell pepper to your salads and keep digestive problems at bay.
- An Antioxidant: Bell peppers can function as antioxidants. You need plenty of antioxidants as they fight cancerous cells and free radicals in your body to protect it against chronic diseases such as cancer. If not consumed adequately, your body organs can encounter oxidative damage as well which can be fatal. However, more studies are underway to determine the benefits of antioxidants found in bell peppers on the growth of cancerous cells in the body.
- Designed to help you lose weight: At only 37 calories per serving, bell peppers can provide your body with a huge number of nutrients while minimally impacting the amount of calories you consume in a day. They are also great to use as substitutions for many unhealthy foods. For example, want a crunch in your mid-morning snack? Try sliced bell peppers instead of potato chips.
- Reduces risk of cancer and heart disease: Like so many healthy foods, bell peppers play a role in reducing your risk of cancer and heart disease when they’re a regular part of your diet. Bell pepper nutrition lists a large number of carotenoids, plant-based antioxidants that help reduce the damage that oxidation causes on your cells. The red variety of this type of pepper in particular contains very high quantities of beta-carotene, alpha-carotene, lutein and zeaxanthin.
Eating foods high in carotenoids (especially beta-carotene!) has been shown to help reduce the risk of cancer and significantly reduce the free radical activity in your body.
- Helps you maintain good mental health: The good vitamins in bell pepper nutrition are also beneficial in maintaining prime cognitive health. It’s why bell peppers are consider one of the best brain foods. One such benefit of bell peppers is the high presence of vitamin B6, which increases the levels of serotonin and norepinephrine, sometimes referred to as the “happy hormones.” High levels of these hormones are associated with improved mood, higher energy levels and more concentration, while low levels have been commonly linked with several mental disorders such as ADHD.
- Natural Sleep Aid: Not able to fall asleep at night? Eat some bell peppers! The vitamin B6 found in bell peppers also aids in melatonin production, which your body needs to regulate its internal clock.
- Beautiful Skin: Bell peppers contain a solid amount of Vitamin E, which helps keep skin looking fresh and young, and hair strong and vibrant.
- Lowers Cholesterol: Although bell peppers contain less capsaicin than their spicier cousins, they do have some. And that’s good news for those with high cholesterol, because capsaicin is a nutrient that lowers the levels of bad cholesterol in your system.
- Helps With Pain: The bell pepper relieves chronic pain in a couple ways. Vitamin C and vitamin K, both found in bell peppers, have anti-inflammatory properties, which reduces swelling and protects against osteoporosis. Capsaicin also relieves chronic pain.
- Nourishing for Fetus: Nutritionists recommend consuming folate to expectant mothers as it nourishes the fetus. You can reap plenty of nutrients along with the high content of folate from any bell pepper for the healthy development of the fetus. Consuming bell pepper raw or cooked during pregnancy is said to be effective for pregnant mothers; however, consuming diet after consulting with your physician is advised specifically during pregnancy.
- For Respiratory Health: Consuming bell peppers in any form can be effective for your respiratory health. The nutrients like potassium, manganese, magnesium and vitamin C are known to combat factors that result in various respiratory problems such as asthma, lung infection, emphysema, etc. However, it is advised to consult with your primary care doctor before incorporating bell peppers in case of serious respiratory issues.
Not only that bell peppers add flavor to your food but provide plenty of necessary nutrients as well. These vitamins and minerals are essential to maintaining your overall well-being. Therefore, incorporate it into your daily diet in any form and improve the quality of your life but don’t forget that everything works best in moderation.
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| Nataliya Olifer |
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