Peppers have a lot going for them. Theyre 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 spicy ones liven up bland food, making it more satisfying.
Peppers come in all sizes and colors. Some pack heat. Others are sweet. You can get them fresh, frozen, dried, or canned.
Youve seen bell peppers — green, orange, yellow, and red — in the grocery store or in a salad bar. Red peppers pack the most nutrition, because theyve been on the vine longest.
Bell peppers come in a range of colors, including red (the sweetest), orange, yellow, and green.
Green peppers are harvested earlier before they have a chance to turn yellow, orange, and then red. Compared to green bell peppers, the red ones have almost 11 times more beta-carotene and 2 times more vitamin C.
All peppers are part of the capsicum family. They got their start in Latin America thousands of years ago. Peppers include:
Peppers are found all over the world and treasured in a wide variety of cuisines. Some are known for their fiery heat. Others are sweet enough to eat as a snack. Peppers are so universally enjoyed that theyve even been grown on the International Space Station.
You may have heard about capsaicin, a compound found in chili peppers that may help with some pain, often in a cream or a patch.Â
And if youre thinking of the black pepper that you grind up as a spice, that actually doesnt come from a capsicum. It comes from the berries (or peppercorns) of a vine called Piper nigrum.
And if you’re going to eat peppers, why not fry them up with some onions? Peppers are very nutritious and don’t have a lot of calories. They also have a ton of dietary fiber. Also, bell peppers are an excellent source of vitamins and minerals.
Bell Pepper Health Benefits
Bell peppers are low in calories and high in nutrients, including several important vitamins, including vitamin C. Youll get 120 milligrams of vitamin C from just 1 cup of chopped green bell pepper. Vitamin C helps your body absorb iron and heal wounds. It may also play a role in preventing a variety of conditions, including heart disease and cancer, as part of a healthy diet and lifestyle.Â
Other health benefits of bell peppers, within the context of a healthy lifestyle, may include:
Lower blood pressure. Several large studies show that people with high levels of vitamin C in their bodies (based on their vitamin C concentration in their plasma) are less likely to have high blood pressure, especially if they have a high-quality diet.Â
Good digestive health. Despite only having 30 calories in every 1-cup serving, raw bell peppers contain 2.5 grams of dietary fiber. Dietary fiber helps promote digestive health by adding bulk to your stools. This makes them easier to pass. A diet high in fiber may also mean youre less likely to get hemorrhoids.
Reduced risk of diabetes. High-fiber foods, such as bell peppers, slow down how quickly sugar is absorbed into your bloodstream. Vitamin C may also help reduce blood sugar levels in people with type 2 diabetes, though this was studied with supplements and not with bell peppers. Keep in mind that your overall food pattern matters more than any one particular food.
Peppers are very versatile. You can add raw ones to everything from dips and salads to pasta dishes.
Roasting peppers is easy, too. Cut a small slit near the stems. Grill or broil until blackened. Then let them steam by zipping into a plastic bag for about 15 minutes before scraping off the skin and removing the stem, core, and seeds.
Toss red peppers in a stir-fry for a hit of color, too.
When working with hot peppers, remember that they can burn your skin and eyes. Wear rubber gloves while youre handling them, keep your hands away from your face, and wash your hands as soon as youre done. Keep a glass of whole or low-fat milk nearby, too. Capsaicin wont dissolve in water. You need some fat to neutralize it.
Peppers for Weight Loss?Â
If youve heard the claim that peppers make you lose weight, you may want to take it with a grain of salt.
â Capsaicin: Found in hot peppers (including chilis and cayenne powder), capsaicin has been shown to boost metabolism as well as suppress appetite, at least slightly. Over time, this effect might give you an extra edge when it comes to weight loss. But it wont melt the pounds away.
Research shows that people who dont typically eat spicy foods are most likely to benefit from turning the heat up a notch. Capsaicin seems to affect metabolism by raising body temperature, which uses up more energy.
â Dihydrocapsiate (DCT): A cousin of capsaicin, DCT is found in a strain of mild, sweet chili peppers, sometimes called CH-19 peppers.
Researchers found that DCT in capsule form acts similarly to capsaicin, minus the fiery sensation. In a small study, people who took it while following a high-protein, very low-calorie diet for a month burned about an extra 100 calories per day. However, they didnt lose more weight than people taking a placebo pill, perhaps because their diet was already very low in calories. Larger, longer studies are needed to check the results.
â Piperine: Found in dried black pepper, piperine may prevent new fat cells from forming. The catch: Scientists have only studied it mouse cells, so theres no proof that it will work in people. If you like black pepper, feel free to flavor your food with it. Its calorie-free and wont raise your blood pressure. Just dont count on it to slim down.
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FAQ
Which color bell pepper is the healthiest?
Are there any benefits to eating bell peppers?
Is it OK to eat bell peppers everyday?
Do onions and bell peppers count as vegetables?
Are bell peppers good for You?
Prolonged states of inflammation are associated with chronic health conditions like heart disease and type 2 diabetes. Erika Barrera, M.P.H., RDN, a registered dietitian and wellness educator, tells Eating Well, “Bell peppers contain antioxidants such as carotenoids and anthocyanins that help prevent cell damage in the body.
Are onions good for health? What is the substitute of onion?
Onions belong to the Lily family of plants and are related to garlic, scallions, leeks, and chives. Any of these can serve as a substitutes for onions. Common types of onions include yellow, white, and red; each differing subtly in flavour. Onions are associated with a wide range of health benefits. Onions contain fiber, which helps with feelings of fullness and satiety and helps lower the risk of heart disease and diabetes. Onions are also rich in quercetin, which is a potent antioxidant flavonoid also found in apples and berries. Quercetin is associated with reduced risk of coronary heart disease and stroke. The vitamins, minerals, antioxidants, and additional non-nutritive plant compounds in onions can improve our overall health and reduce the risk of age-related diseases.
Are sauteed peppers and onions healthy?
Sauteed peppers and onions are colorful and full of sweet caramelized flavor! Eat as a healthy side dish or throw on sandwiches or tacos. Looking for a healthy and easy side dish? These sauteed peppers and onions are a rainbow of tender, caramelized flavor! Oddly enough, this revelation is a new find over here.
Are peppers good for You?
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 spicy ones liven up bland food, making it more satisfying. Peppers come in all sizes and colors. Some pack heat. Others are sweet.