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Sep 19, 2022 · Red pepper—also called bell pepper, red bell pepper, capsicum, or sweet pepper—has a mildly sweet yet earthy taste. These peppers are fully mature versions of the more bitter green bell peppers.
Aug 15, 2023 · As they mature, many peppers transform from green to eye-catching shades of orange, yellow, or red. This guide focuses on the most popular red pepper types, offering a range of tastes from mild to hot, catering to various preferences.
- Overview
- Nutrition facts
- Vitamins and minerals
- Other plant compounds
- Health benefits of bell peppers
- Adverse effects
- The bottom line
Bell peppers (Capsicum annuum) are fruits that belong to the nightshade family. They are low in calories and rich in vitamin C and other antioxidants, making them an excellent addition to a healthy diet.
They are related to chili peppers, tomatoes, and breadfruit, all native to Central and South America.
Also called sweet peppers or capsicums, bell peppers can be eaten either raw or cooked.
Like their close relatives, chili peppers, bell peppers are sometimes dried and powdered. In that case, they are referred to as paprika.
Bell peppers come in various colors, such as red, yellow, orange, and green — which are unripe.
Green, unripe peppers have a slightly bitter flavor and are less sweet than fully ripe ones.
Fresh, raw bell peppers are mainly composed of water (92%). The rest is carbs and small amounts of protein and fat.
The main nutrients in 3.5 ounces (100 grams) of raw, red bell peppers are:
•Calories: 31
•Water: 92%
•Protein: 1 gram
•Carbs: 6 grams
Bell peppers are loaded with various vitamins and minerals:
•Vitamin C. One medium-sized red bell pepper provides 169% of the Reference Daily Intake (RDI) for vitamin C, making it one of the richest dietary sources of this essential nutrient.
•Vitamin B6. Pyridoxine is the most common type of vitamin B6, which is a family of nutrients important for the formation of red blood cells.
•Vitamin K1. A form of vitamin K, also known as phylloquinone, K1 is important for blood clotting and bone health.
•Potassium. This essential mineral may improve heart health.
•Folate. Also known as vitamin B9, folate has a variety of functions in your body. Adequate folate intake is very important during pregnancy.
Bell peppers are rich in various antioxidants — especially carotenoids, which are much more abundant in ripe specimens.
The main compounds in bell peppers are:
•Capsanthin. Especially high in red bell peppers, capsanthin is a powerful antioxidant responsible for their brilliant red color.
•Violaxanthin. This compound is the most common carotenoid antioxidant in yellow bell peppers (8).
•Lutein. While abundant in green (unripe) bell peppers and black paprika, lutein is absent from ripe bell peppers. Adequate intake of lutein may improve eye health.
•Quercetin. Studies indicate that this polyphenol antioxidant may be beneficial for preventing certain chronic conditions, such as heart disease and cancer.
Eye health
The most common types of visual impairments include macular degeneration and cataracts, the main causes of which are aging and infections. However, nutrition may also play a significant role in developing these diseases. Lutein and zeaxanthin — carotenoids found in relatively high amounts in bell peppers — may improve eye health when consumed in adequate amounts. In fact, they protect your retina — the light-sensitive inner wall of your eye — from oxidative damage. A number of studies indicate that regular consumption of foods rich in these carotenoids may cut the risk of both cataracts and macular degeneration. Thus, adding bell peppers to your diet may help lower your risk of visual impairments.
Anemia prevention
Anemia is a common condition characterized by a reduced ability of your blood to carry oxygen. One of the most common causes of anemia is iron deficiency, the main symptoms of which are weakness and tiredness. Not only are red bell peppers a decent source of iron, they are also exceptionally rich in vitamin C, which increases the absorption of iron from your gut. In fact, one medium-sized red bell pepper may contain 169% of the RDI for vitamin C. Dietary iron absorption increases significantly when you consume fruits or vegetables high in vitamin C. For this reason, eating raw bell peppers alongside iron-rich foods — such as meat or spinach — may help increase your body’s iron stores, cutting your risk of anemia. SUMMARY Like other fruits and vegetables, bell peppers may have many health benefits. These include improved eye health and reduced risk of anemia.
Bell peppers are generally healthy and well-tolerated, but some people may be allergic. That said, allergy is quite rare.
Still, some people that have pollen allergy may also be sensitive to bell peppers due to allergic cross-reactivity (26, 27).
Allergic cross-reactions can happen between certain foods because they may contain the same allergens — or allergens similar in chemical structure.
SUMMARY
Bell peppers are rich in many vitamins and antioxidants, especially vitamin C and various carotenoids.
For this reason, they may have several health benefits, such as improved eye health and reduced risk of several chronic diseases.
Mar 28, 2023 · The sweet red bell pepper has many health benefits. This fruit contains nutrients that could help prevent cancer, protect your brain and sidestep joint pain.
May 21, 2024 · One cup of chopped, raw red bell pepper (149g) provides 39 calories, 1.5g of protein, 9g of carbohydrates, and 0.5g of fat. Red bell peppers are an excellent source of vitamin C and vitamin A. The following nutrition information is provided by the USDA.
Apr 2, 2024 · One red bell pepper provides nearly three times as much vitamin C as an orange. “Research shows that regular consumption of foods rich in vitamin C helps support your immune system to fight off infections and illnesses,” says Wale.
Aug 11, 2021 · The various jars of bright red powders on the spice rack, from bold cayenne powder to flavorful paprika, may blend together in terms of appearance, but each brings a unique hit of flavor to a recipe. Learn what makes them different to amp up your home cooking.
