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The amazing nutrition in bell peppers like vitamin C, vitamin E, vitamin K1, folate and potassium, makes them a healthy and nutritious addition to a well-balanced diet.
Bell peppers, also called capsicum annums, capsicums or sweet peppers, are fruits belonging to the nightshade family. They're rich in antioxidants and low in calories and can be consumed either cooked or raw.
Bell peppers are available in different colors, including yellow, orange, green and red, and are sometimes also found in powdered and dried forms, commonly referred to as paprika.
In this article, we discuss some of the best health benefits and nutrition in bell peppers. Let’s start with bell pepper nutrition.
Nutrition in bell peppers
Raw bell peppers, regardless of their color, are composed of 92% water while the remaining portion is protein, fat, and carbs.
Hundred grams of raw bell peppers have the following nutrients:
Carbs – 6 grams
Calories – 31
Protein – 1 gram
Sugar – 4.2 grams
Fat – 0.3 grams
Fiber – 2.1 grams
Bell peppers are mainly made up of carbs and water, with most of the carbs being sugar like fructose and glucose. Moreover, they also contain a small amount of dietary fiber.
Nutrition in bell peppers (vitamins and minerals)
Nutrition in capsicum also includes various minerals and vitamins, such as:
- Vitamin B6
- Vitamin C
- Vitamin K1
- Vitamin E
- Vitamin A
- Potassium
- Folate
- Iron
Nutrition in bell peppers also includes essential antioxidants. They are loaded with several plant compounds, especially carotenoids.
Other plant compounds in bell peppers include lutein, luteolin, capsanthin, quercetin, and violaxanthin. All the aforementioned antioxidants and nutrients in bell peppers are associated with several health benefits.
What are some potential health benefits of bell peppers?
Good for gut health
The iron and fiber nutrition in bell peppers helps support a healthy digestive system by naturally detoxifying the digestive tract.
They're an amazingly nutritious vegetable that's not only good for digestive health but also promotes a healthy heart by improving functioning of the cardiovascular system.
Food for the eyes
The amazing nutrition in bell peppers, like vitamin C and essential plant compounds, helps keep your vision on point while maintaining overall eye health. Adding these nutritious vegetables to your everyday diet can keep all kinds of eye problems at bay.
Reduces risk of arthritis and other inflammatory conditions
The vitamin C and beta-cryptoxanthin in bell peppers may help reduce chances of developing arthritis and other inflammatory health conditions.
Beta-cryptoxanthin is a carotenoid that’s mainly found in orange and red bell peppers. Studies suggest that having them regularly may reduce risk of developing rheumatoid arthritis.
Prevents anemia
The excellent nutrition in bell peppers makes the vegetable great for preventing anemia.
Bell peppers are loaded with iron and vitamin C, which not only help prevent anemia but also boost energy and keep weakness at bay. Consuming bell peppers alongside other iron-rich foods can reduce risk of anemia and also increase iron production.
Reduces risk of chronic disease
Bell peppers contain essential antioxidants that may help protect against chronic illnesses like cancer and heart disease. They also contain large amounts of polyphenols like capsanthin and lutein, which have strong anti-inflammatory properties.
Are bell peppers safe for everyone?
Bell peppers are considered safe for most people and have no side effects, but they might trigger heartburn when not digested properly. There's a chance that people with pollen allergies could be sensitive to bell peppers due to allergic cross-reactivity.
Overall, bell peppers are an excellent addition to a nutritious diet and may provide several health benefits as mentioned above.
