What can you sprinkle on salads or soups, roast on the grill or stuff with cheese and rice? The sweet and versatile red bell pepper is at your service.
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
No matter how you enjoy it, this pepper delivers an impressive nutrition profile. Registered dietitian Lara Whitson, RD, LD, explains why red bell peppers deserve a place on your plate.
Red peppers are rich in vitamin c, though roasting them reduces their vitamin C content by up to 25 percent. The vitamin A and beta-carotene in red peppers offers good support for your overall vision and eye health.
/red-bell-pepper-944123334dfe4e978c29a22e32a56344.jpg)
Keep your colon healthy
Adults should get 25 grams to 35 grams of fiber each day, but most Americans don’t. A high-fiber diet has many benefits, including making stool softer and easier to pass.
“Red bell peppers have an excellent amount of fiber with few calories, so they’re a great way to up your fiber intake,” notes Whitson. “Fiber helps prevent digestive problems like constipation, and it may even help prevent colon cancer.”
Red bell pepper benefits
The vitamins, minerals and other plant compounds in red bell peppers add up to some substantial health benefits. Research suggests these nutrients can:
Red bell pepper contains beta-cryptoxanthin, a compound that your body turns into vitamin A. Some research suggests foods rich in beta-cryptoxanthin may help lower the risk of bladder, lung and colon cancer.
“Beta-cryptoxanthin is an antioxidant, which protects your cells from changes that can lead to cancer,” says Whitson. “And we know that people who eat a variety of fruits and vegetables have a lower risk of cancer overall.”
Red bell peppers contain anthocyanins — natural compounds responsible for their red color. These pigments, found in many dark red or purple fruits and vegetables, may have a protective effect on brain cells. Research shows that anthocyanins could help slow down memory problems and cognitive impairment as we age.
“Eating a diet rich in anthocyanins is linked to better memory in older adults,” notes Whitson. “There’s no surefire way to avoid cognitive decline, but eating red peppers will give your brain the nutrients it needs to function at its best.”
Cartilage is rubbery tissue that covers the ends of your bones and keeps them from rubbing together. Osteoarthritis (OA), the most common type of arthritis, is a result of inflammation and a breakdown of cartilage.
Many people develop OA from normal wear and tear. But the right nutrients, like some that are in red peppers, could help you get some relief from joint pain.
“Red peppers contain a large amount of vitamin C, which heals and rejuvenates tissues, including cartilage,” Whitson explains. “Research suggests that vitamin C helps reduce pain from knee arthritis. Red peppers also contain anti-inflammatory compounds, which could also help relieve OA symptoms.”
What Happens To Your Body If You Eat Red Bell Peppers Every Day
FAQ
What are the benefits of eating red peppers?
What does red bell pepper contain?
What is red pepper made of?
When should you not eat a red pepper?
What is a red pepper?
The red pepper is a variety of Capsicum annuum, a family that also includes cultivars like jalapeño, cayenne pepper, chili pepper, and a few other hot peppers. While you’ll see other types of peppers that are red in color, only the red bell pepper is colloquially known as “red pepper.”
Do red bell peppers contain carotenoids?
Red bell peppers contain all the carotenoids that are important for human health, such as lutein, zeaxanthin, alpha-carotene, beta-carotene, beta-cryptoxanthin, except lycopene.
Are red peppers a fruit?
Red peppers, now grown around the world, remain popular for the way their sweet flavors liven up many dishes. Technically a fruit, red peppers are more common as a staple in the vegetable produce section. They’re also an excellent source of vitamins A and C.
How much fiber is in a red pepper?
A single medium-sized red bell pepper can provide approximately 2.5 g of fiber, which is about 10 percent of the daily recommended amount. UPDATE NOTICE: This post was updated on March 19, 2022 to include new content. Is there something more to red pepper nutrition?