Bell peppers, or sweet peppers, are a popular vegetable that people can eat raw or cooked. They are part of the nightshade family and are native to North and South America. They are in season in the United States during the summer and fall.
Would you believe, that it wasn't long ago, when I thought yellow, red, and orange peppers grew, on orange, red, and yellow pepper plants?
Not only are these colorful peppers delicious, they’re loaded with vitamins too. They’re very high in vitamin C, and have double your daily need. They also have Vitamin B and beta carotene. There are so many ways to use them in recipes, outside of the standard stuffed peppers.
In this article, we will look at the health benefits of bell peppers, analyze any risks in eating bell peppers.
Nutrition facts
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)Trusted Source of raw, red bell peppers are:
Calories: 31
Water: 92%
Protein: 1 gram
Carbs: 6 grams
Sugar: 4.2 grams
Fiber: 2.1 grams
Fat: 0.3 grams
Carbs
Carbs
Bell peppers are primarily composed of carbs, which account for most of their calorie content — with 3.5 ounces (100 grams) holding 6 grams of carbs.
The carbs are mostly sugars — such as glucose and fructose — which are responsible for the sweet taste of ripe bell peppers.
Bell peppers also contain small amounts of fiber — 2% by fresh weightTrusted Source. Calorie for calorie, they are a very good fiber source.
Vitamins and minerals
Bell peppers are loaded with various vitamins and mineralsTrusted Source:
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 healthTrusted Source.
Folate. Also known as vitamin B9, folate has a variety of functions in your body. Adequate folate intake is very important during pregnancyTrusted Source.
Vitamin E. A powerful antioxidant, vitamin E is essential for healthy nerves and muscles. The best dietary sources of this fat-soluble vitamin are oils, nuts, seeds, and vegetables.
Bell peppers, or sweet peppers, are a popular vegetable that people can eat raw or cooked. They are part of the nightshade family and are native to North and South America. They are in season in the United States during the summer and fall.
Bell peppers come in different colors, depending on how ripe they are. People can choose from the least ripe green peppers through to yellow, orange, purple, or red, which are the ripest.
All colors of pepper have nutritional benefits, but red peppers may have higher antioxidant and phytonutrient levels because they are riper than yellow or green peppers.
Like all vegetables, bell peppers naturally contain small amounts of sugars. Red peppers are sweeter, while green peppers can taste more bitter.
According to the National Institutes of Health (NIH), half a cup of raw, red pepper provides 95 milligrams (mg)Trusted Source of vitamin C, which accounts for 106% of the recommended Daily Value (%DV) for adults and children aged 4 and over.
Like all vitamins, vitamin C is essential. This means the body cannot make it by itself, and it only receives it through diet.
Vitamin C is important for many functions in the body, including:
producing collagen in the body, which is essential for healing wounds and forming connective tissue
protein metabolism
supporting the immune system
increasing the absorption of non-heme iron (the form found in plants)
powerful antioxidant capacity, neutralizing free radicals and decreasing risk of cancer and other diseases associated with oxidative stress
Adequate consumption will also help prevent conditions that happen due to a deficiency of vitamin C, such as scurvy.
Vitamin A
According to the NIH, half a cup of raw, red pepper provides 117 micrograms (mcg)Trusted Source retinol activity equivalents of vitamin A, which is 13% of the recommended %DV.
The form of vitamin A that orange and red peppers contain is called beta carotene, which the body converts into the active form of vitamin A. Beta carotene is what gives these peppers their orange and red colors.
Vitamin A plays an essential role in:
vision
immune function
reproduction
communication between cells
cell growth
normal functioning of organs
Other sources of beta carotene include spinach and sweet potatoes
Vitamin B6: This vitamin supports the central nervous system and metabolism.
Folate: This vitamin, also known as vitamin B9, helps transform carbohydrates into energy and is essential for normal cell growth and development.
Vitamin E: This vitamin supports the immune system and keeps blood vessels healthy.
Bell peppers are an excellent source of antioxidants, including flavonoids, which help to protect against oxidative damage in the body.
Bell peppers contain a number of different antioxidants:
quercetin
luteolin
capsaicinoids
vitamin C
beta carotene
lycopene
These compounds help prevent oxidative cell damage, which may help to prevent certain diseases such as:
cancer
diabetes
cataracts
cardiovascular disease
Alzheimer’s disease
Parkinson’s disease
The flavonoids in peppers also help to protect brain cells by helping prevent oxidation of the essential fats within those cells.