Bell Peppers 101: Nutrition Facts and Health Benefits

 

Bell peppers also known as Capsicum annuum belong to the nightshade family. Although they are used as vegetable they are actually fruits that are related to tomatoes, and breadfruit, all of which are native to Central and South America.

Their vibrant colours, crisp and juicy texture and mildly-spicy taste add a flavourful kick to your meal, plus they’re loaded with vitamins such as A, B6, C, E and K. (The red pepper contains the highest amount of Vitamin C, yellow the next highest and then the green).

This crispy pepper are known to have anti-inflammatory and analgesic properties, and may also provide relief from pain related to arthritis. Additionally they also help fight  skin aging, peptic ulcers, menopausal problems and lower's risk of cardiovascular diseases.

Bell peppers come in various colors, such as red, yellow, orange, and green which are unripe. The red bell pepper contains the most nutrients of the group, but all are great for your health.

These mild flavoured fruit are perfect to jazz up a salad in an instant, lend a perky crunch to your pizza, and taste fantastic when roasted.

This article tells you everything you need to know about peppers.

Red Bell Pepper Nutrition Facts

Here's the Nutritional Value for 3.5 ounces (100 grams) of raw, red bell peppers are: [1]

• Calories: 31
• 92 percent of Water
• 1 gram of Protein
• 6 grams of Carbohydrates
• 4.2 grams of Sugar
• 2.1 grams of Fiber 
• 0.3 grams of Fats

1. Bell pepper is packed with Vitamin and Minerals

Bell peppers not only add crisp in your salad but also provide some amazing  nutrients that can help boost overall health. This crispy fruit is rich in several minerals like Potassium, which is known to improve heart health. [2]

Red bell pepper are also rich in pro-vitamin A (beta carotene), which your body converts into vitamin A. Bell peppers are also rich in vitamin C. In fact just a single bell pepper can provide upto 169% of the RDI. [3]

Additionally they are also rich in Vitamin B6, Vitamin K1, Folate and Vitamin E that may help in formation of red blood cell, blood clotting, Improving bone health and promote healthy nerves and muscles. 

2. Rich in antioxidants

Anti-oxidants are plant compound that are essential for healthy growth and maintainence of body, and bell pepper is rich in several amazing anti-oxidants like:

Quercetin. This polyphenol antioxidant may help prevent certain chronic conditions, such as heart disease and cancer. [4] [5]

Capsanthin. It is powerful antioxidant responsible for their brilliant red color. Red bell pepper are extremely rich in capsanthin. [6] [7]

 Luteolin.  Luteolin is an polyphenol antioxidant that may have a variety of beneficial health effects and is very similar to the effect of quercetin. [3] [8]

3. Bell peppers may help prevent Anemia

A deficiency in iron may lead to anemia followed by certain symptoms like weakness and tiredness. Anemia may also characterized by a reduction in ability of your blood to carry oxygen.

Bell peppers are exceptionally rich in iron and vitamin C, in fact, one medium-sized red bell pepper may contain 169% of the RDI for vitamin that increases the absorption of iron from your gut. [9]

Combining bell peppers with other iron rich food such as meat or spinach may help increase your body’s iron stores, while reducing the risk of anemia.

4. Bell peppers may help improve eye health. 

Macular degeneration and cataracts are the most common types of visual impairments, which are caused by aging and infections. [10]

Bell peppers are exceptionally rich in lutein and zeaxanthin. A type of carotenoids found in relatively high amounts in bell peppers that are known to improve  eye health. [11] [12] [13]

Various studies have found that regular consumption of foods rich in these carotenoids may help lower the risk of both cataracts and macular degeneration. [14] [15] [16] [17] [18]

5. Help improve heart health.

Health disease are ranking on the top of list that has caused the most death in human history. However bell pepper may help prevent heart disease.

Several Studies on flavonoids have suggested that capcicum may be beneficial towards preventing  coronary heart  disease.

A 2017 research report published in the PLOS journal found that people who regularly eat hot red chili peppers had a lower mortality risk (almost 13 percent), compared to those who did not. [19]

6. Additional health benefits of capcicum

Here are additional 10 health benefits of bell peppers.

• Maintains Eye Health
• Capcicum Boosts Immune System
• Nourishing for Fetus
• Ideal for Weight Loss
• CapcicumImprove digestive health
• Capcicum help fight inflammation
• Capcicum help improve nervous system
• Ensures Proper Blood Flow
• Capcicum Improve skin health
• Capcicum may lower cholesterol level

7. Easy to add in your diet

Red bell peppers are read versatile, meaning you can add them in number of dishes, ranging from salads and sandwiches to sauces, and condiments they are perfect in all forms. 

They can also be pulsed into smoothies. Here's an simply recipe you can try right now.

Bell Pepper Smoothie With Strawberry Twist

Nutrition Facts

Per Serving: 257 calories || protein 4g 8.3% DV || carbohydrates 32g 10.5% DV || fat 15g 23.5% DV || cholesterol 0mg 0% DV || sodium 32.182mg 1.4% DV ||

Ingredients:

• ½ avocado
• 1 cup frozen strawberries
• ½ medium red bell pepper (chopped)
• 2 cups water
• ½ large yellow bell pepper

Procedure: 

Simply throw all fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite glass, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

Potential downside of bell peppers

Bell peppers are generally healthy and well-tolerated, however some people may be allergic. That said, allergy  is quite rare

People with pollen allergies may have cross-reactions to certain foods. In rare cases, this can be more serious and trigger throat swelling or anaphylaxis. [20] [21]

The Bottom Line

Bell peppers are exceptionally rich in vitamin, minerals and antioxidants, that makes them a perfect option to add in your diet. This crispy fruit is not only delicious but also provide with some amazing health benefits.

From improved eye health to reducing the risk of several chronic diseases such as cancer and cardiovascular disease they can help in all. So, pop some bell peppers into your shopping basket, and start reaping their rich health benefits!