Bell peppers do it all — slice them into salads, roast them on the grill or stuff them with beans and rice. Crunchy, colorful and packed with nutrients, these versatile veggies may be some of the most underrated foods in your fridge. Bell peppers are technically a fruit, a type of berry, but you’re more likely to find them in a stir fry rather than a dessert. Their flavor depends on their color:
- Red peppers are the sweetest because they ripen the longest
- Green peppers are picked early and have a more bitter taste
- Yellow and Orange peppers fall in between
Despite the name, bell peppers aren’t spicy, as they are the only pepper without capsaicin, the compound that gives chill peppers their heat.
Bell peppers are related to chili peppers, tomatoes, and breadfruit, all of which are native to Central and South America. Also called sweet peppers or capsicums, bell peppers can be eaten raw or cooked.
Bell peppers are sometimes dried and powdered. They are referred to as paprika.
Vitamins and Minerals
Bell peppers contain various vitamins and minerals, including:
- Vitamin C: One medium-sized red bell pepper provides 169% of the Reference Daily Intake (RDI) for Vitamin C, making it one of the richest dietary sources of this essential nutrient.
- Vitamin B6: Pyridoxine is the most common type of vitamin B6, a family of nutrients important for forming red blood cells.
- Vitamin K1: A form of vitamin K, also known as phylloquinone, K1 is important for blood clotting and bone health.
- Potassium: This essential mineral may improve heart health.
- Folate, also known as vitamin B9, has a variety of functions in the body. Adequate folate intake is very important during pregnancy.
- Vitamin E: A powerful antioxidant, vitamin E is essential for healthy nerves and muscles. The best dietary sources of this fat-soluble vitamin include oils, nuts, seeds, and vegetables.
- Vitamin A: Red bell peppers are high in pro-vitamin A (beta carotene), which your body converts into vitamin A.
Other Plant Compounds
Bell peppers are rich in various antioxidants, especially carotenoids, which are much more abundant in ripe specimens.
The main compounds in peppers include:
- Capsanthin: Especially high in red bell peppers,capsanthin is a powerful antioxidant responsible for their brilliant red color.
- Violaxanthin: This is a carotenoid responsible for the orange color in orange and yellow bell peppers.
- Lutein: Lutein is abundant in green (unripe), yellow and orange bell peppers. Adequate lutein intake may improve eye health.
- Quercetin: Research indicates that this polyphenol antioxidant may be beneficial for preventing certain chronic conditions, such as heart disease and cancer.
- Luteolin: Similarly to quercetin, luteolin is a polyphenol antioxidant that may have various beneficial health effects.
Health Benefits of Bell Peppers
Like most whole plant foods, bell peppers are considered a nutritious food.
High consumption of fruits and vegetables has been linked to a reduced risk of many chronic illnesses, such as cancer and heart disease.
Regularly eating bell peppers as part of a nutrient-rich diet may have other health benefits, including:
Immune Health
Bell peppers are high in vitamin C.
Getting enough vitamin C in your diet can support your overall immune health and may have a protective role in:
- Maintaining cardiovascular health
- Preventing and supporting treatment for cancer
- Preventing and shortening the duration of the common cold
References: Cleveland Clinic, Healthline
