Bell peppers, scientifically known as “Capsicum annuum”, are fruits that belong to the nightshade family. They are the same as chili peppers, tomatoes, and breadfruit believed to be native to Central and South America. Considered a good source of vitamin C, half a cup of raw bell peppers especially the red pepper provides 95 milligrams (mg) of vitamin C, which accounts for 106% of the recommended Daily Value (%DV) for adults and kids aged 4 and over. Bell peppers are also called capsicums that can be eaten raw or cooked. Other than it being a good source of vitamin C that's needed for wound healing and iron absorption, they're also low in calories and loaded with nutrients and other antioxidants, making them a good addition to your healthy diet.
A one-cup serving of chopped bell pepper contains:
- Calories: 30
- Protein: 1 gram
- Fat: Less than 1 gram
- Carbohydrates: 7 grams
- Fiber: 2.5 grams
- Sugar: 3.5 grams
Bell peppers are a wonderful fruit with wonderful health benefits, and here are some of them.
- Lower blood pressure. Bell peppers play an important role in controlling low blood pressure and experts believe that diets high in Vitamin C act as a diuretic, which means that they help remove excess body fluid. And getting rid of the excess body fluid helps reduce the risk of heart conditions for it lowers the pressure within your blood vessel.
- Reduce the risk of a heart attack. In addition to helping control blood pressure, bell peppers also contain an anticoagulant that may help you prevent the blood clots responsible for heart attacks.
- Good for digestive health. Bell peppers only have 30 calories in every one-cup serving, but raw bell peppers contain 2.5 grams of dietary fiber. Dietary fiber helps promote a healthy digestive system by adding bulk to your stools. This makes them easier to pass. A diet high in fiber like oats, green leafy veggies, and fruits may also reduce the risk of having hemorrhoids and constipation.
- Reduce the risk of diabetes. High-fiber and vitamin C foods rich foods, such as bell peppers, slow down sugar absorption into your bloodstream. The vitamin C rich in bell peppers may also help prevent and reduce elevated blood sugar levels in people with Type 2 diabetes. It lowers your chance of having the condition and protects you from other lifestyle diseases.
Bell peppers also contain not only Vitamin C, but many other nutrients needed for a healthy life. It contains vitamin B6 which is the most common B-vitamins. Vitamin B6 helps in the prevention and treatment of anemia, it promotes brain health and relieves stress and depression. Vitamin K1 is a form of vitamin K that plays in blood coagulation and bone health. Potassium helps prevent and reduce the risk of high blood pressure and heart diseases. Folate is a crucial vitamin needed during pregnancy to prevent birth defects in newborn babies. Vitamin E is known as a strong antioxidant and is crucial for healthy nerves and muscles that can be found in nuts, seeds, oils, fruit, and vegetables like bell peppers. And it also contains the very famous eye vitamin, which is Vitamin A that aids and prevents eye conditions like night blindness, and other eye diseases. Truly, bell peppers are packed not just with vitamin C but other nutrients as well.
NO I Zamubec Alomar C. Adlawan, RND
References:
Sissons, B. (2021). Everything to know about bell peppers. Retrieved November 26, 2021, from the Medical News Today website: https://www.medicalnewstoday.com/articles/bell-peppers#vitamin-a [Last updated: March 12, 2021]
Arnarson, A. (2019). Vitamins and minerals. Retrieved November 26, 2021, from the Healthline website: https://www.healthline.com/nutrition/foods/bell-peppers# [Last updated: March 27, 2019]
Brennan, D. (2020). Health Benefits of Bell Peppers. Retrieved November 26, 2021, from the Web MD website: https://www.webmd.com/diet/health-benefits-bell-peppers#1 [Last updated: August 20, 2020]
