Bell peppers are vibrant and popular vegetables that come in many colors, including red, orange, yellow and green. Green peppers are immature and offer a slightly more bitter and earthy flavor than their sweeter, more ripe counterparts. And if you ask us, dishes like Vegetarian Fajitas, Chicken Paprika Soup, and Sheet-Pan Sausage & Peppers wouldn’t be the same without them. They’re full of vitamins and minerals that can benefit your health, but what happens when you eat them regularly or a few times a week? We talked to nutritionists to get information on this subject.
Bell Pepper Nutrition
One medium red bell pepper (about 119 grams) contains:
- Calorie:31
- carbohydrates: 7 grams
- dietary fiber: 3 grams
- Total sugar: 5 grams
- added sugar: 0g
- Protein: 1g
- total fat: 0g
- Saturated fat: 0g
- Cholesterol: 0
- Sodium: 5mg
- C vitamin: 152 mg (190% Daily Value) [DV])
- vitamin K: 5 mcg (5% DV)
- Vitamin A: 187 mcg (23% DV)
Health Benefits of Bell Pepper
They May Reduce Inflammation
Peppers are rich in phytochemicals and nutrients that have natural antioxidant and anti-inflammatory properties. In fact, research has shown that the plant compounds found in bell peppers may positively impact health by reducing inflammation in the body or reducing the risk of developing it altogether. Long-term inflammatory states are associated with chronic health conditions such as heart disease and type 2 diabetes.
Erika Barrera, MPH, RDN, a registered dietitian and wellness educator, says: Eating Well, “Peppers contain antioxidants such as carotenoids and anthocyanins that help prevent cell damage in the body. “This is important for preventing inflammation and cancer.”
They May Support Eye Health
Carotenoids such as zeaxanthin and lutein contained in peppers can help protect your eye health and support healthy vision. Zeaxanthin is an antioxidant that accumulates in the part of the eye called the macula and helps protect from 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 staring at screens, so eating bell peppers (especially orange ones) can help minimize eye damage caused by blue light sources.
In a study published in 2020 PapersResearchers examined different types of peppers to determine which had the highest levels of zeaxanthin. They found that orange bell peppers contain high levels of zeaxanthin, while others have different types of beneficial 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, a registered dietitian and founder of Louisiana Nutrition Associates, “Including peppers in your daily diet can potentially offer rich nutrition for your body, especially your immune system.”
Red peppers provide almost three times as much vitamin C as oranges. “Research shows that regular consumption of foods rich in vitamin C helps support your immune system in fighting infections and diseases,” says Wale.
Relating to: https://www.eatingwell.com/article/2052728/6-foods-with-more-vitamin-c-than-an-orange/
They May Improve Brain Health
Eating bell peppers may help keep your brain healthy and prevent age-related memory loss. a study It found that flavonoids, phenolic acids, and carotenoids found in peppers may help prevent memory loss due to Alzheimer’s disease.
Nutrients found in ripe peppers may also block enzyme activity that releases 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.
May Aid Digestion
Bell peppers are a great source of fiber, offering many health benefits including better digestion, improved heart health and stable energy levels. “Fiber helps manage blood sugar and cholesterol while keeping the gut microbiome healthy,” says Erika Barrera, MPH, RDN. Fiber also helps feed the healthy gut bacteria that live in your digestive tract, which can help support a healthy microbiome.
Is Bell Pepper Safe for Everyone to Eat?
Most people can enjoy the health benefits of bell peppers without any problems. Bell pepper allergies are rare, but they do exist. “Bell peppers are safe for anyone to eat, unless a person is noticeably uncomfortable or allergic to eating them,” says Barrera.
“It’s okay to eat bell peppers every day, but the goal should be to include a variety of colorful vegetables in the diet throughout the week,” says Barrera. Good food.
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 a kebab
Kebabs are a fun way to get more bell peppers and more vegetables. This Marinated Grilled Vegetable Kebab recipe makes a great addition to any grilled meat or fish. Or, for a plant-based meal, serve the kebabs with a plant-based protein source such as beans, lentils or tofu.
As a Party
This versatile vegetable can be paired with almost any main dish. Not only are they versatile, but they’re also incredibly easy to cook. Barrera explains Eating Well, “Slicing peppers and sautéing them with olive oil, minced garlic, garlic salt and chili peppers is my favorite way to cook.”
Our Sauteed Peppers and Onions recipe is perfect for meal prep as it goes with almost any meal, breakfast, lunch or dinner. “This recipe is good served alongside any meal, on toast with parmesan cheese sprinkled on top, or even mixed with rice or pasta,” says Barerra.
RELATING TO: How to Cut a Bell Pepper
in salad
Bell peppers add a fresh, crunchy texture to green salads and a delicious crunch to others. Our Eat Rainbow Chopped Salad with Basil and Mozzarella puts a fresh spin on the typical Caprese salad. Add grilled or roasted chicken or tofu for a quick main dish.
Try Stuffing Them
A popular way to enjoy bell peppers is to stuff them with rice and meat. This Stuffed Peppers recipe is a classic take on the beloved and visually appealing main dish. If you’re feeling more adventurous, you can try our other stuffed pepper recipes or prepare it with Cheese and Egg Stuffed Peppers for breakfast.
Frequently Asked Questions
What does pepper do for your body?
Pepper is rich in vitamin C and antioxidants. These nutrients may improve eye health, immune health, brain health, and help reduce the risk of cancer and chronic disease.
Is it right to eat pepper every day?
It’s okay to eat bell peppers every day, but some people may need to limit the amount to one per day. Consuming too much pepper may cause gas and bloating in some people due to its high fiber content. It’s also a good idea to include a variety of fruits and vegetables in your diet.
Is it better to eat peppers raw or cooked?
You can reap the benefits of eating bell peppers whether raw or cooked, but cooking the bell pepper may make it easier for your body to absorb the nutrients. However, cooking peppers for a long time can reduce their vitamin C content.
Underline
Bell pepper is an excellent source of vitamins and antioxidants. Eating them may provide a variety of health benefits, including reduced inflammation, reduced risk of disease, improved immune health, and improved eye health. Feel free to enjoy these foods regularly as long as you don’t notice any bothersome digestive symptoms. There are so many ways to enjoy this versatile vegetable; Check out our Healthy Chili Recipes for meal ideas and inspiration.