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Most people think of bell peppers (Capsicum year) as vegetables. But they are actually fruits in the nightshade family.
Also known as sweet peppers, they come in different colors, including green, yellow, orange, and red. Green peppers are picked from the vine early. They are the least mature and least sweet. Red peppers stay on the vine the longest, making them the sweetest.
Bell peppers have many health benefits and contain nutrients like vitamin C and other antioxidants.
This article discusses what you need to know about bell peppers, their health benefits, and who should avoid them.
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Bell Pepper Nutrition
One medium-sized raw green pepper provides the following:
- calories: 24
- Protein: 1 gram (g)
- Fat: 0.2 g
- Fiber: 2 g
- Sugar: 2.9 g
Red bell peppers have more time to ripen, which is reflected in the slight differences in nutritional content. One medium-sized red bell pepper has the following:
- calories: 31
- Protein: 1.2 g
- Fat: 0.36 g
- Fiber: 2.5 g
- Sugar: 5 g
Carbs
You get most of the energy you need from dietary carbohydrates. A medium raw green bell pepper has about 5.5 g of carbs, and a red pepper has about 7.2 grams. About 77% to 79% of the calories in bell peppers are made up of carbohydrates.
Because bell peppers are not highly processed and contain a good amount of fiber, they are low on the glycemic index (GI), a measure of how quickly food raises blood glucose levels. Low GI foods, such as peppers, are good for your heart.
Eating healthier carbs, such as those from fruits and vegetables, can help with weight and blood sugar control. So bell peppers are a good choice for people with diabetes.
Vitamins and Minerals in Bell Peppers
Green peppers are rich in B vitamins and provide reasonable amounts of copper, vitamin K, and manganese. One medium green pepper also has the following:
- Vitamin C: 95.7 milligrams (mg)
- Iron: 0.4 mg
- Calcium: 11.9 mg
- Potassium: 208.3 mg
- Phosphorus: 23.8 mg
Red peppers are rich in vitamin A and several B vitamins, including B6 (pyridoxine) and B9 (folate). In addition, they have reasonable amounts of manganese and vitamins E and K.
One medium red pepper also provides the following:
- Vitamin C: 152 mg
- Iron: 0.51 mg
- Calcium: 8.3 mg
- Potassium: 251.1 mg
- Phosphorus: 30.9 mg
Antioxidants and Other Plant Compounds
The abundant vitamin C acts as an antioxidant. And bell peppers are rich in phytochemicals, including phenolics, flavonoids, and carotenoids, which have powerful antioxidant properties. Antioxidants help protect against free radicals, which damage DNA.
Bell peppers are also high in amino acids. Amino acids are essential for many body functions, including breaking down food, repairing tissues, and growing.
Health Benefits of Bell Peppers
Bell peppers are low in calories and nutrient dense. They are low on the glycemic index and high in several vitamins, minerals, antioxidants, and other nutrients. Bell peppers of all colors are a wonderful addition to a rich, varied diet.
Research shows that eating fruits and vegetables is positively associated with reduced mortality from heart disease, cancer, and other degenerative diseases.
Eye Health
Bell peppers are loaded with vitamin C, an antioxidant that is important for eye health. Antioxidants can help prevent or delay eye problems such as age-related macular degeneration (AMD) and cataracts.
Red bell peppers are also high in vitamin A, which helps the retina turn light into images. Vitamin A also helps the eyes stay moist and may help prevent dry eyes.
Orange bell peppers are especially rich in lutein and zeaxanthin, carotenoids that are essential for eye health.
Prevent Anemia
Iron deficiency anemia occurs when there is not enough iron in your red blood cells. You have to get iron in your diet since the body does not make it. Bell peppers provide some iron but are also high in vitamin C, which helps the body absorb iron. Keep in mind that peppers lose some vitamin C during cooking.
Inflammatory Conditions and Arthritis
Antioxidants in bell peppers may help reduce inflammation, a hallmark of arthritis. Vitamin C protects against cell damage and preserves bone, including the joints.
Who Should Avoid Smart Peppers?
If you enjoy them, you have a bell pepper every safe day. However, choosing a variety of colorful fruits and vegetables is essential to reap the greatest health benefits.
Bell peppers are part of the Capsicum genus, including other peppers, including chili, jalapeño, and cayenne. Some other peppers contain capsaicin, a chemical that makes your mouth feel like it’s burning. But bell peppers do not have capsaicin.
Moderate consumption of peppers should not cause any ill effects, but they can trigger allergies in some people.
Bell Pepper Allergies
A bell pepper allergy is more likely to cause respiratory symptoms than oral or skin symptoms. This includes rhinoconjunctivitis (congestion, sneezing, coughing) and headache. Bell pepper allergy is often associated with celery-birch-mugwort-spice syndrome.
This syndrome is an oral allergy syndrome with offending pollen that may include allergies:
- Carrots
- Celery
- Coriander
- Pepper
- Phenyl
- Parsley
- Sunflower
You should also avoid bell pepper if you have nightshade intolerance or nightshade allergies. Foods in this group include tomatoes, eggplants and potatoes.
Summary
Bell peppers come from the Capsicum genus, as well as spicier peppers such as chili and jalapeno. Unlike their cousins, bell peppers have a mild, sweet flavor. And they have a lot to offer besides great texture, color and taste. Bell peppers are bursting with nutrients, including all the vitamin C you need daily.
Unless you have a food intolerance or allergy to peppers, it is safe to eat bell peppers daily. However, a healthy diet should include a variety of colorful fruits and vegetables.
