Red and Yellow Bell Peppers
Mar 27, · Bell Peppers Nutrition Facts and Health Benefits Nutrition facts. Fresh, raw bell peppers are mainly composed of water (92%). The rest is carbs and small amounts of Vitamins and minerals. Bell peppers are loaded with various vitamins and minerals (1 One medium-sized red bell pepper Other Calories: Peppers have a lot going for them. They're low in calories and are loaded with good nutrition. All varieties are excellent sources of vitamins A and C, potassium, folic acid, and fiber. Plus, the.
Elizabeth J. Red, yellow and orange bell peppers are simply the ripe forms of different green peppers, which is why they tend to cost more. However, there are some differences in vitamin, mineral and phytonutrient content, though not enough to warrant one being better than another. For example, according to the USDA Nutrient Database, green peppers contain 80 milligrams of vitamin C per grams about 3 ounceswhereas yellow peppers contain milligrams per grams.
Given that the RDA for vitamin C is milligrams per day, either will be a good choice as a dietary source of vitamin C. Orange what nutrients do peppers have have about 10 times the amount of lutein and zeaxanthin; there is strong scientific evidence that these carotenoids are important for eye health. One should choose a variety of fruits and vegetables how to fill in an application form in pdf format get the individual benefits from each.
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Key Vitamins and Minerals
Green peppers are also an excellent source of: Vitamin B6 Vitamin K Potassium Vitamin E Folates Vitamin A. Jan 28, · Peppers are good sources of some important vitamins. While the vitamin levels differ depending on pepper type, they all contain high levels of A and C. The vitamin C level is consistently high but most peppers are rich in vitamin A as well. Various B vitamins are present in lower (but still significant) concentrations. Jan 08, · One medium-sized red bell pepper (about grams) contains: (1) 37 calories 5 milligrams sodium 7 grams carbohydrate 5 grams sugar 1 gram protein milligrams vitamin C ( percent DV) international units vitamin A (75 percent DV) milligrams vitamin B6 (17 percent DV) micrograms.
The bell pepper is, yes, sweet and versatile, but did you know that it also helps you fight everything from the common cold to cancer? This delicious food is familiar to many of us for its sweet taste and ability to be stuffed chock-full of yummy stuff before being eaten. But the benefits go far beyond taste — bell peppers have a ton of incredibly essential vitamins, antioxidants and minerals that will help you maintain a healthy lifestyle and maybe even shed a few pounds.
The bell pepper is a cultivar group of the Capsicum annum species of plants, part of the family of foods known as nightshade vegetables. There are various color varieties of bell peppers, with the most common being red, yellow and green. However, you may find them more infrequently in orange, brown, white and lavender. There are nutritional differences between colors of bell peppers — for example, a red bell pepper contains over eight times the amount of vitamin A than a green bell pepper.
My favorite thing about bell peppers is their extremely high concentration of antioxidants. Just one of these handy veggies will provide more than twice the daily recommended amount of vitamin C , and three-fourths of your daily needed vitamin A intake.
And the best part? When you eat these vitamins rather than take them in supplement form, your body is able to absorb exactly the amount you need and safely expel the rest.
But this is not so when you consume it through your diet! One medium-sized red bell pepper about grams contains: 1. A few of my dietary weight loss tips have a lot to do with snacking and homemade meals, because healthy snacks and controlling your food by cooking it yourself are two of the most important parts of a lifestyle diet to maintain healthy weight.
Bell peppers are super helpful with both snacks and home-cooked meals in this way. At only 37 calories per serving, bell peppers can provide your body with a huge number of nutrients while minimally impacting the amount of calories you consume in a day. They are also great to use as substitutions for many unhealthy foods. For example, want a crunch in your mid-morning snack? Try sliced bell peppers instead of potato chips. Bell pepper nutrition lists a large number of carotenoids , plant-based antioxidants that help reduce the damage that oxidation causes on your cells.
The red variety of this type of pepper in particular contains very high quantities of beta-carotene, alpha-carotene, lutein and zeaxanthin.
Eating foods high in carotenoids especially beta-carotene! Interestingly, one way to further increase the efficacy of antioxidants in your bell peppers is to steam cook them. Why is that important? Poor bile acid binding capacity is also associated with increased cancer risk, so make sure to steam those bell peppers to get the most out of them you can. I just mentioned that bell peppers contain high levels of the antioxidants lutein and zeaxanthin. Those two antioxidants are must-haves when it comes to keeping your eyes healthy!
Green bell peppers have over half a milligram of lutein and zeaxanthin, which makes it one of the best natural sources of these antioxidants! Lutein is already a well-accepted natural treatment for macular degeneration, the leading cause of blindness in older adults. By filtering out short-wavelength UV light that can easily damage the retina, this antioxidant helps protect the degeneration of eye cells that lead to this disease.
Researchers at Harvard discovered that just 6 milligrams of supplemented lutein per day can reduce your chance of developing this disease by 43 percent! For older people who already have cataracts, lutein can improve vision. Other eye-related benefits include reducing eye fatigue, decreasing light and glare sensitivity and improved acute vision.
Bell pepper nutrition contains more than one sickness-fighting power punch! The high presence of vitamin A is essential to fighting both serious diseases, such as cancer, as well as more short-term illnesses, such as the common cold. Much research has been conducted on the immune-boosting benefits of vitamin A supplementation, especially in low- and middle-income nations where children are extremely susceptible to vitamin deficiencies that lead to illness and disease.
If you undergo a significant amount of stress, bell peppers may also help improve your immunity because of their high vitamin C content. People who have high amounts of vitamin C in their system are less likely to contract everything from colds to cancer, and vitamin C is essential to correcting the weakened immune system associated with high stress levels.
In general, bell peppers are one food that can help reduce inflammation in your body, which is actually at the root of most diseases. The good vitamins in bell pepper nutrition are also beneficial in maintaining prime cognitive health.
This, along with the carotenoids found in bell peppers, improves the health of your skin and promotes collagen production. People with high levels of Vitamin C have skin that is less dry and wrinkled, and they also are at a lower risk of developing skin cancer. I highly recommend that, in addition to healthy sunbathing habits, you fight skin cancer with food. Bell peppers contain 14 percent of the daily recommended amount of folate , a vital nutrient for pregnant mothers.
In fact, the daily recommendation for folate goes up approximately an additional 50 percent in pregnant women because of its role in preventing birth defects and keeping unborn children healthy. Not only does folate help reduce birth defects, it also promotes healthy neural tube development, helps in a child growing to an appropriate birth rate before delivery, and causes the face and heart to develop properly. Peppers have been a popular food for many families for thousands of years.
The earliest record of the pepper is from 6, years ago in southwestern Ecuador, where families would grow them in their own farms. The earliest mention of the bell pepper specifically occurred in , when Lionel Wafer mentioned it as growing in the Ithsmus of America in his book, A New Voyage and Description of the Isthmus of America. Again in , Edward Long mentioned them when writing about various varieties of pepper currently being cultivated in Jamaica.
Although they have little in common with the peppercorn which first bore the name, the spicy flavor of different types of what we now know as peppers inspired him to consider them a member of the same family. The bell variety was named such because of its bell-like shape. The bell pepper is also unique because it lacks the capsaicin found in other cultivars in the species Capsicum annum. Due to a recessive form of a gene, this is the only variety of pepper that provides only sweet flavor without the burning sensation of its brothers.
All bell peppers are not grown equally, so be cautious in your shopping. They make the Dirty Dozen List of foods identified by the Environmental Working Group EWG as having the largest concentration of pesticides when bought in non-organic form. Buying your bell peppers organic is not only important because of the presence of pesticides, but because organic bell peppers contain a much better antioxidant load. As with most fruits and vegetables, try to choose bell peppers without any obvious damage.
The brighter the flavor, the fresher your peppers will be. The preparation methods are endless with these handy vegetables. You can eat them raw, roast them, grill them or anything in between. Like I mentioned earlier, steaming them particularly improves their nutritional value, so I would suggest doing that fairly often when adding peppers to your recipes.
One of the oldest and most popular recipes for the bell pepper is the stuffed pepper, first found in a Boston cookbook in Well, my recipe may not be identical to that one, but I love this recipe for Quinoa Stuffed Peppers. I also really enjoy substituting life-giving foods for starchy, unhealthy ones, like in this Vegetarian Egg Casserole.
This spin on a traditional breakfast dish is especially useful for feeding larger groups. It is possible to have an allergy or intolerance to bell peppers. If you experience cramping, bloating, diarrhea or vomiting right after eating bell peppers, you may also have a non-allergic intolerance to them. Be sure to contact your doctor right away if you ever find this happening to you. Josh Axe is on a mission to provide you and your family with the highest quality nutrition tips and healthy recipes in the world What Is A Bell Pepper?
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