Bell peppers are a bright and tasty vegetable and a veritable treasure trove of nutrients. Its sweet flavor, juiciness and many health benefits make it a popular ingredient in cuisines around the world. Regardless of its color — red, yellow, green or orange — bell peppers can be an indispensable product for maintaining health. Let’s find out what are the benefits of bell peppers for adults and children, men and women.
Composition of bell peppers
Bell peppers are characterized by a rich chemical composition, which includes:
- Vitamins: A, B6, C, E, K, folic acid.
- Minerals: potassium, magnesium, iron, phosphorus, manganese.
- Antioxidants: carotenoids, lutein, zeaxanthin, capsanthins.
- Fiber.
The peculiarity of bell peppers is the record content of vitamin C, especially in red fruits. One medium pepper can contain up to 150-200% of the daily norm of this vitamin.
Useful properties of bell peppers
Bell peppers are very useful in all kinds. It is included in the different cuisines of the peoples. Here are the main positive properties:
- Strengthening of the immune system. The high level of vitamin C makes bell peppers a powerful immunity booster. It helps fight infections, speeds recovery from illness and promotes the formation of collagen that strengthens skin and tissues.
- Eye health. The carotenoids (lutein and zeaxanthin) found in bell peppers protect the eyes from harmful UV rays, prevent age-related macular degeneration and improve visual acuity.
- Heart benefits. Bell peppers are rich in antioxidants and potassium, which help lower “bad” cholesterol, regulate blood pressure and strengthen blood vessel walls.
- Reducing the risk of cancer. Carotenoids and other antioxidants protect cells from free radical damage, reducing the risk of cancer. Regular consumption of red bell peppers has been linked to the prevention of certain types of tumors.
- Weight loss aid. Bell peppers are low in calories (only 20-30 kcal per 100 g) and rich in fiber. It keeps you feeling satiated for a long time, stimulates metabolism and helps to get rid of excess weight.
- Supports healthy skin. Vitamin E in bell peppers helps moisturize and regenerate the skin, slows down aging and helps fight wrinkles. Vitamin C stimulates collagen synthesis, making skin firmer.
- Regulation of the nervous system. Thanks to the content of B vitamins, bell peppers have a positive effect on the nervous system, reduce stress levels and improve sleep quality.
- Detoxification of the body. Fiber and antioxidants help to cleanse the body of toxins, improving the work of the liver and intestines.
What are the different colors of bell peppers?
The different colors of bell peppers not only affect the taste, but also the composition:
- Red peppers: the richest in antioxidants, vitamins C and A.
- Yellow and orange peppers: contain more carotenoids, ideal for skin and vision health.
- Green peppers: have a slightly bitter taste, but are rich in fiber and B vitamins.
Every color of pepper is beneficial, so it’s worth including a variety in your diet.
How to consume bell peppers
Bell peppers can be eaten raw, roasted, baked or stewed. To preserve the maximum vitamins, especially vitamin C, it is preferable to eat them raw, for example, in salads or as a snack on their own.
Ideas for using bell peppers:
- Add to vegetable salads or sandwiches.
- Use to bake with fillings (such as rice, meat, or cheese).
- Make soups or stews.
- Grill for rich flavor.
Contraindications
Despite the benefits, bell peppers can be contraindicated in some cases. It can cause harm if you have gastritis or stomach ulcer in the acute stage, as it can irritate the mucosa. If you are allergic to vegetables of the nightshade family, you should refrain from eating bell peppers. In case of individual intolerance, it is necessary to completely abandon bell peppers, so that it does not cause harm.
Useful information about bell peppers and their benefits
- Not bell peppers! Despite the name, bell peppers are not native to Bulgaria. Its origin is linked to Central and South America. The name “Bulgarian” is due to the popularization of the sweet pepper variety by Bulgarian breeders.
- Scientific name. Bulgarian pepper belongs to the genus Capsicum, like hot peppers. However, it is devoid of capsaicin, a substance that imparts pungency.
- Variegated varieties. Bell peppers come in a variety of colors: green, red, yellow, orange, purple and even white. Interestingly, the color of the pepper indicates its stage of maturity and variety. Green peppers are the youngest, while red peppers are fully ripe.
- Caloric content. Bell peppers contain almost no calories (about 20-30 kcal per 100 g), which makes them a popular product for dietary nutrition.
- Seeds as a seasoning. The seeds of bell peppers are often thrown away, but they are edible and can be used as a spice to flavor dishes.
- Shape and flavor. Peppers with four sections on the “bottom” are usually sweeter and juicier, while those with three are more meaty and suitable for cooking.
- Vegetarian alternative. Due to their shape, bell peppers are often used as an edible “bowl” for stuffing, replacing traditional dishes with meat.
- Culinary uses. Bell peppers are popular all over the world. It is roasted, baked, pickled, stuffed, added to salads, soups and stews.
- Legend of “miraculous” properties. Some cultures believe that bell peppers can “energize” if eaten raw.
Bell pepper is a versatile vegetable that not only improves the flavor of dishes, but also brings great health benefits. Its high content of vitamins, antioxidants, and fiber makes it an ideal food for boosting immunity, keeping skin beautiful, and normalizing internal organs. Add bell peppers to your diet to enjoy their bright flavor and take care of your health!
To learn about the benefits of other products, go to the Benefits food page.