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The fruits of the nightshade family are bell peppers (Capsicum annuum). They are excellent for a healthy diet because they are low in calories and contain a lot of vitamin C and other antioxidants.

They are related to tomatoes, breadfruit, and chili peppers, all of which are native to Central and South America.

Bell peppers, also known as capsicums or sweet peppers, can be eaten raw or cooked.

Bell peppers, like their relatives the chili peppers, are sometimes dried and ground into a powder. They are referred to as paprika in that circumstance.

Unripe bell peppers come in a variety of colors, including green, red, yellow, and orange.

Peppers that are still green and unripe have a slightly bitter flavor and are less sweet than peppers that are fully ripe.

Everything you need to know about the health benefits of peppers can be found in this article.

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) 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

Carbohydrates make up the majority of the calories in bell peppers, with 3.5 ounces (100 grams) containing 6 grams of carbs.

The majority of the carbohydrates are sugars like glucose and fructose, which are what give ripe bell peppers their sweet flavor.

Additionally, bell peppers contain 2% by fresh weight of fiber. They are an excellent source of fiber, calorie for calorie.

Bell peppers are mainly made up of water and carbs. Most of the carbs are sugars, such as glucose and fructose. Bell peppers are also a decent source of fiber.

Vitamins and minerals

Bell peppers are loaded with various vitamins and minerals:

  • Vitamin C: One medium-sized red bell pepper contains 169% of the RDI for vitamin C, making it one of the richest sources of this vital nutrient in the diet.
  • B6 vitamin The most common form of vitamin B6, which is a group of nutrients necessary for red blood cell formation, is pyridoxine.
  • K1 vitamin K1, also known as phylloquinone, is an essential form of vitamin K for bone health and blood clotting.
  • Potassium. Heart health may be improved by this essential mineral.
  • Folate. Folate, also known as vitamin B9, plays a variety of roles in the body. Getting enough folate during pregnancy is critical.
  • Vitamin E: Vitamin E is necessary for healthy nerves and muscles because it is a potent antioxidant. The best dietary wellsprings of this fat-solvent nutrient are oils, nuts, seeds, and vegetables.
  • Vitamin A: Red bell peppers contain a lot of pro-vitamin A (beta carotene), which is converted into vitamin A by the body.
Bell peppers are very high in vitamin C, with a single one providing up to 169% of the RDI. Other vitamins and minerals in bell peppers include vitamin K1, vitamin E, vitamin A, folate, and potassium.

Health benefits of bell peppers

Bell peppers, like the majority of whole plant foods, are regarded as nutritious.

Numerous chronic diseases, including cancer and heart disease, have been linked to lower rates of consumption of fruits and vegetables.

Additionally, bell peppers may offer additional health benefits.

Eye health

Macular degeneration and cataracts are the most common types of visual impairments, with aging and infections as the primary causes.

However, these diseases may also be significantly influenced by diet.

When consumed in sufficient quantities, the carotenoids lutein and zeaxanthin, which are found in bell peppers in relatively high quantities, may improve eye health.

In point of fact, they shield your retina, the inner wall of your eye that is sensitive to light, from oxidative damage.

Consuming foods high in these carotenoids on a regular basis may reduce the risk of cataracts and macular degeneration, according to a number of studies.

As a result, eating bell peppers may lower your risk of developing visual impairments.

Anemia prevention

Anemia is a common condition in which the blood’s capacity to carry oxygen is reduced.

Iron deficiency, characterized by fatigue and weakness as the main signs, is one of the most common causes of anemia.

Red bell peppers are a good source of iron, and they also contain a lot of vitamin C, which helps the body absorb iron better from the gut.

In point of fact, a medium-sized red bell pepper may contain 169% of the RDI for vitamin C. Vitamin C-rich fruits and vegetables significantly increase dietary iron absorption, so eating raw bell peppers with iron-rich foods like meat or spinach may help increase your body’s iron stores and reduce your risk of anemia.

Like other fruits and vegetables, bell peppers may have many health benefits. These include improved eye health and reduced risk of anemia.

Adverse effects

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

Still, some people that have pollen allergy may also be sensitive to bell peppers due to allergic cross-reactivity.

Allergic cross-reactions can happen between certain foods because they may contain the same allergens — or allergens similar in chemical structure.