Bell peppers are a type of sweet pepper that are commonly consumed raw or cooked in a variety of dishes. They are known for their mild, sweet taste and come in a range of colours including green, red, yellow, and orange. They are a good source of vitamins and minerals, including Vitamin C, Vitamin A, and potassium. Check out these bell peppers nutrition facts and 7 proven health benefits.
Bell peppers are a low-calorie food that is high in nutrients. A 100 gram serving of raw bell pepper contains:
- Calories: 31
- Protein: 1.2 grams
- Fat: 0.3 grams
- Carbohydrates: 7 grams
- Fibre: 2 grams
- Vitamin C: 160% of the daily recommended value
- Vitamin B6: 10% of the daily recommended value
- Vitamin A: 14% of the daily recommended value
- Folate: 10% of the daily recommended value
- Potassium: 260 mg
Bell peppers are not only rich in vitamins and minerals, but they also contain other constituents that provide various health benefits. Some of the other constituents found in bell peppers include:
Carotenoids: Bell peppers are a good source of carotenoids, which are pigments that give the peppers their bright colour. Carotenoids are important antioxidants that help to protect against oxidative stress and inflammation.
Flavonoids: Bell peppers also contain flavonoids, which are compounds that provide anti-inflammatory, anti-cancer, and antioxidant benefits.
Capsaicin: Bell peppers contain a small amount of capsaicin, which is the compound responsible for the spicy heat in hot peppers. Capsaicin has been shown to have anti-inflammatory, pain-relieving, and anti-cancer properties.
Fibre: Bell peppers are a good source of fibre, which helps to promote digestive health and prevent constipation.
Folate: Bell peppers contain folate, which is important for cell growth and development, as well as the production of DNA.
Potassium: Bell peppers are also a good source of potassium, which is important for heart health, muscle function, and fluid balance.
Overall, bell peppers are a nutritionally dense food that offer a variety of health benefits due to their high vitamin, mineral, and antioxidant content.
7 Proven Health Benefits of Bell Peppers
Bell peppers offer a number of health benefits, due to their high nutrient content and antioxidant properties. Some of the key health benefits of bell peppers include:
- Boosts Immune System: Bell peppers are rich in Vitamin C, which helps to boost the immune system and fight off infections.
- Supports Eye Health: Bell peppers contain Vitamin A, which is essential for maintaining good vision and eye health.
- Improves Heart Health: The high levels of antioxidants in bell peppers may help to protect against heart disease by reducing oxidative stress and inflammation.
- Promotes Digestive Health: The fibre content in bell peppers helps to promote digestive health and prevent constipation.
- Supports Weight Management: Bell peppers are low in calories and high in fibre, making them a good option for those looking to manage their weight.
- Aids in Inflammation Reduction: Bell peppers contain anti-inflammatory compounds, which may help to reduce inflammation in the body and improve overall health.
- Promotes Healthy Skin: The Vitamin C content in bell peppers is important for the production of collagen, which is essential for maintaining healthy skin.
It is important to note that while consuming bell peppers can provide these health benefits, they are best enjoyed as part of a balanced diet.
Simple Bell Pepper Recipes
Here are a few simple and delicious recipes that feature bell peppers:
- Stuffed Bell Peppers: Cut bell peppers in half, remove the seeds and membranes, and fill with a mixture of cooked rice, diced tomatoes, cheese, and your choice of protein (such as ground beef or chicken). Bake in the oven until the cheese is melted and the peppers are tender.
- Roasted Bell Peppers: Cut bell peppers into slices or strips, drizzle with olive oil, and roast in the oven until they are tender and slightly charred. Serve as a side dish or use as a topping for salads, sandwiches, or pizzas.
- Bell Pepper Frittata: Whisk together eggs, diced bell peppers, cheese, and your choice of seasonings. Pour the mixture into a greased pan and cook until set. Serve as a breakfast dish or as a light dinner with a salad on the side.
- Bell Pepper Stir-Fry: Sauté diced bell peppers in a pan with your choice of protein and other vegetables. Serve over rice or noodles for a quick and easy meal.
- Grilled Bell Peppers: Cut bell peppers into halves or quarters and grill until charred. Serve as a side dish or use as a topping for burgers, sandwiches, or salads.
Side Effects of consuming Bell Peppers
Bell peppers are generally considered safe for most people to consume. However, in some individuals, they may cause some side effects. Some of the potential side effects of consuming bell peppers include:
- Digestive Issues: Some people may experience digestive issues such as bloating, gas, and diarrhoea after consuming bell peppers. This can be due to the high fibre content in the peppers or an intolerance to certain compounds found in the peppers.
- Allergic Reactions: Rarely, some people may have an allergic reaction to bell peppers, which can cause symptoms such as itching, swelling, hives, and difficulty breathing.
- Irritation to the Mouth and Skin: Consuming hot peppers or handling hot peppers can cause irritation to the mouth, skin, and eyes. This is due to the capsaicin in the peppers, which can cause a burning sensation.
- Interactions with Medications: Bell peppers contain Vitamin C, which can interfere with the absorption of certain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) and chemotherapy drugs.
It is important to consult with a healthcare provider if you have any concerns about consuming bell peppers or if you experience any side effects after consuming them.