by Bell peppers are a vibrant and popular vegetable that comes in many colors including red, orange, yellow and green. Green peppers are unripe, offering a slightly more bitter and pungent flavor than their sweeter, more mature counterparts. And if you ask us, dishes like Veggie Fajitas, Chicken Paprikash Soup and Sausage Sheets & Peppers just wouldn’t be the same without them. They are full of vitamins and minerals that can benefit your health, but what happens when you eat them regularly or several times a week? We spoke to nutrition experts to get the scoop.
Bell Pepper Nutrition
One medium red bell pepper (about 119 grams) contains the following:
- Calories:31
- Carbohydrates: 7 g
- Dietary fiber: 3 g
- Total sugar: 5 g
- Added sugar: 0 g
- Protein: 1 g
- Total fat: 0 g
- Saturated fat: 0 g
- Cholesterol: 0
- Sodium: 5 mg
- Vitamin C: 152 mg (190% Daily Value [DV])
- Vitamin K: 5 mcg (5% DV)
- Vitamin A: 187 mcg (23% dv)
Health Benefits of Bell Peppers
They May Reduce Inflammation
Bell peppers are rich in phytochemicals and nutrients that have natural antioxidant and anti-inflammatory properties. In fact, research has shown that plant compounds present in peppers can have a positive effect on health by lowering inflammation in the body or reducing the risk of developing it. Prolonged states of inflammation are associated with chronic health conditions such as heart disease and type 2 diabetes.
Erika Barrera, MPH, RDN, registered dietitian and wellness educator explains Eating well, “Pepper contains antioxidants such as carotenoids and anthocyanins that help prevent cell damage in the body. This is important for inflammation and cancer prevention.”
They May Support Eye Health
Carotenoids, including zeaxanthin and lutein, in bell peppers may help protect your eye health and support healthy vision. Zeaxanthin is an antioxidant that accumulates in a part of the eye called the macula that helps protect against damage caused by blue light. When photoreceptor cells in the eye are damaged, it can lead to macular degeneration, a major cause of blindness. Many of us spend hours looking at screens, so eating bell peppers (especially the orange ones) may help reduce the eye damage caused by blue light sources.
In a 2020 study published in Events, the researchers looked at different types of peppers to determine which ones had the highest levels of zeaxanthin. They found that bell peppers contained high levels of zeaxanthin, while others contained various beneficial types of orange pigments such as lutein.
Other research suggests that zeaxanthin may also provide antioxidant protection for the heart, liver and skin.
They can strengthen the immune system
According to Krista Wale, RD, registered dietitian and founder of Louisiana Nutrition Associates, “Incorporating bell peppers into your daily diet may offer a wealth of nutrition to your body, especially to your immune system.”
Red bell peppers provide almost three times as much vitamin C as an orange. “Research shows that regular consumption of foods rich in vitamin C helps your immune system fight infections and illnesses,” says Wale.
Related: https://www.eatingwell.com/article/2052728/6-foods-with-more-vitamin-c-than-an-orange/
They May Promote Brain Health
Eating bell peppers may help keep your brain healthy and prevent age-related memory loss. One study found that the flavonoids, phenolic acids and carotenoids found in peppers may help prevent memory loss associated with Alzheimer’s disease.
The nutrients in ripe peppers can inhibit the activity of an enzyme that breaks down amyloid proteins in the brain and nervous system. Amyloid proteins are believed to be responsible for damaging nerve fibers and increasing the risk of developing Alzheimer’s disease.
They May Aid Digestion
Bell peppers are a great source of fiber that offers many health benefits, including better digestion, improved heart health and stable energy levels. Erika Barrera, MPH, RDN says “Fiber helps manage blood sugar and cholesterol and keep the gut microbiome healthy.” Fiber also helps feed the healthy gut bacteria that live in your digestive tract, which can help support a healthy microbiome.
Are Bell Peppers Safe for Everyone to Eat?
Most people can enjoy the health benefits of bell peppers without any issues. Bell pepper allergies are rare, but they do exist. “Clock peppers are safe for everyone to eat unless someone has significant discomfort from eating them or has an allergy,” says Barrera.
“Eating bell peppers every day is fine, but the goal should be to incorporate a variety of colorful vegetables into the diet throughout the week,” says Barrera Eating well.
Tips for Enjoying Bell Peppers
As a snack
One of the easiest ways to enjoy bell peppers is to eat them as part of a snack. Try sliced bell peppers with hummus, or check out our Cucumber-Dill Ricotta Snack Jar, which packs 15 grams of protein.
On Kebab
Kebabs are a fun way to add more bell peppers, and more veggies altogether. This recipe of Grilled Marinated Vegetable Kebabs is a great addition to any grilled meat or fish. Or serve kabobs with a plant-based protein source such as beans, lentils or tofu for a plant-based meal.
As a side
This versatile vegetable can be paired with almost any main dish. Not only are they versatile, they are incredibly easy to cook. Barrera tells Eating well, “My favorite way to eat bell peppers is sliced and marinated in olive oil, minced garlic, garlic salt and red pepper flakes.”
Our Sautéed Peppers & Onions recipe is great for meal prep, as it goes well with almost any meal, breakfast, lunch or dinner. “This recipe works well as a side to any dish, on top of toast with sprinkled parmesan cheese, or even mixed with rice or pasta,” says Barra.
RELATED: How to cut a bell pepper
In Salad
Bell peppers add fresh, crisp bell peppers to green salads and a delicious crunch to others. Our Eat-the-Rainbow Chopped Salad with Basil & Mozzarella adds a fresh twist to the typical Caprese salad. Add grilled or roasted chicken or tofu for a quick main dish.
Try Stuffed Them
One popular way to enjoy stuffed bell peppers is stuffed with rice and meat. This Stuffed Peppers recipe is a classic take on the beloved and appealing main pepper. If you’re feeling more adventurous, try our other stuffed pepper recipes or make them for breakfast with our Cheesy Egg Stuffed Peppers.
Frequently Asked Questions
What do bell peppers do for your body?
Bell peppers are rich in vitamin C and antioxidants. These nutrients can improve eye health, immune health, brain health and help reduce the risk of cancer and chronic diseases.
Is it okay to eat bell peppers every day?
It’s fine to eat bell peppers every day, but some people may need to limit their intake to one a day. Some may experience gas and bloating if too many bell peppers are eaten, due to their high fiber content. It is also a good idea to include a variety of fruit and vegetables in your diet.
Is it better to eat bell peppers raw or cooked?
You can enjoy the benefits of bell peppers whether they are raw or cooked, but cooking bell peppers may make it easier for your body to absorb the nutrients. However, cooking pepper for a long time may reduce its vitamin C content.
The Bottom Line
Bell peppers are a great source of vitamins and antioxidants. Eating them may have several health benefits including reduced inflammation, reduced disease risk, improved immune health and improved eye health. And feel free to enjoy them on a regular basis if you don’t notice uncomfortable digestive symptoms. There are many ways to enjoy this versatile vegetable – check out our Healthy Pepper Recipes for meal ideas and inspiration.
