Health Benefits Of Bell Peppers

Introduction

Bell peppers, sweet peppers, or capsicum are popular vegetables belonging to the nightshade family and are native to North and South America. They come in different colours and can be eaten raw or cooked.

Depending on how ripe bell peppers are, colours range from green to yellow, orange, purple, and red, which are the ripest and sweetest.

Bell peppers offer numerous nutritional benefits and can be a pretty and healthy addition to meals in different forms.

In this article, we'll look at everything you need to know about bell peppers, their health benefits, and how you can include them in your diet.

About bell peppers

Health benefits of bell peppers

1. Bell peppers help improve vision

Just like carrots are good for the eyes, bell peppers also carry the same benefits. This is because they are packed with carotenoid compounds like beta-carotene, lutein, and zeaxanthin, plus vitamin C, which are all important for eye health. 

Orange and yellow bell peppers contain high levels of these carotenoids, with orange bell peppers high in zeaxanthin, and yellow peppers high in lutein.

2. Healthier teeth

Just like other crunchy fruits and vegetables, bell peppers can help clean the teeth and keep them healthy. Their crunchy, fibrous texture helps scrub away food particles and bacteria.

Additionally, bell peppers aid salivation due to their high water content. Saliva helps reduce the damaging effects of acids and enzymes that attack teeth.

3. Bell peppers are good antioxidants

Bell peppers are an excellent source of antioxidants, including flavonoids, which help to protect against oxidative damage in the body and prevent or reduce the risk of diseases like cancer, diabetes, Alzheimer’s disease, Parkinson’s disease, diabetes, etc.

These antioxidants include quercetin, luteolin, capsaicinoids, vitamin C, beta-carotene, and lycopene.

4. Bell peppers are low in calories

Despite how sweet they taste, bell peppers are low in calories. This is because they contain a lot of water and fibre. Adding fibre foods to one’s diet is a way to lose some weight because it leaves you feeling full for longer and allows you to eat fewer calories than you usually would.

5. Bell peppers help to reduce inflammatory conditions

Bell peppers may help lower the chance of getting some types of arthritis and other inflammatory diseases, according to the Arthritis Foundation. The high vitamin C concentration and beta-cryptoxanthin content of bell peppers are the two key reasons for this. Consuming it could reduce a person’s risk of developing rheumatoid arthritis or osteoarthritis.

6. Bell peppers help to improve metabolism

Due to their vitamin B6 content, bell peppers may help speed up the metabolism of foods and boost fat burning. One of the naturally occurring chemicals in red peppers, capsaicin, has been shown to have an effect on satiety or energy intake, reducing body weight, fat mass, and waist circumference. 

7. Bell peppers can relieve IBS pain

According to research, capsaicin from red peppers was found to be much more effective than a placebo at reducing irritable bowel syndrome's abdominal pain and bloating when administered in powder form in coated capsules that dissolve in the colon.

Irritable Bowel Syndrome (IBS) is a chronic intestinal condition that frequently results in cramping, stomach pain, bloating, constipation, and diarrhea. The distress can be brought on by stress as well as specific foods, particularly milk and veggies like cabbage and other vegetables.

Nutrients we can get from bell peppers

Bell peppers are a great source of various nutrients that are essential for maintaining good health. They are a versatile and delicious addition to any diet.

Here are some of the vital nutrients found in bell peppers:

• Vitamin C: The body cannot produce vitamin C itself and only receives it through diet. Bell peppers are rich in vitamin C, which is an important and powerful antioxidant that helps to protect cells from damage, boost the immune system, and promote healthy skin

• Vitamin A: Bell peppers are also a good source of vitamin A, which is important for eye health, skin health, immune function, and the normal functioning of organs

According to the National Institute of Health (NIH), 117 micrograms (mcg) of retinol activity equivalents of vitamin A, or 13% of the necessary DV, are present in half a cup of raw red pepper

• Vitamin B6: Vitamin B6 is essential for the metabolism of proteins, carbohydrates, and fats. It also supports the central nervous system

• Fibre: Consuming foods high in dietary fibre, such as bell peppers, can help support a healthy digestive system, lower cholesterol levels, and increase sensations of fullness

• Potassium: Bell peppers contain potassium, which is important for maintaining healthy blood pressure levels and regulating fluid balance in the body

• Folate: Also known as vitamin B9, folate is important for normal cell growth and development and can help prevent certain birth defects in fetuses

Ways to include bell peppers in your diet

In addition to the nutrient-rich properties of bell peppers, they are versatile and can be added to your diet in different ways.

Below are a few ideas you can adopt: 

• Stir-fry and salads: For a quick, nutritious, and healthy stir-fry, sauté your bell peppers and add them to your pasta, salads, other vegetables, and even grains like rice. It adds a pop of colour and you can be sure you're eating a healthy meal

• Raw: You can serve bell peppers raw with hummus or any other dip you like

• Sandwiches and wraps: Add sliced bell peppers to your sandwiches or wraps for extra crunch and flavour

• Roasted: For a smoky flavour, an even sweeter taste, and a tender texture, roast bell peppers in the oven. They can be eaten as a side dish, chopped up for salsa, or added to sandwiches and wraps

• Stuffed: To make stuffed bell peppers, cut the top off the bell pepper, remove the seeds, and fill with a mixture of rice, vegetables, and meat, then bake in the oven

How much is enough?

Side effects and how much to consume

Bell peppers are a nutritious addition to meals and make a great snack on their own. If you love bell peppers, you can enjoy them as regularly as you would like, but remember that it is important to eat everything in moderation.

Some people, however, experience allergies when they eat bell peppers. They are usually allergic to bell peppers themselves or have a nightshade allergy.

Symptoms usually present themselves a few minutes to an hour after eating bell peppers or foods containing bell peppers. They include itchy skin rashes, which can be gastrointestinal like nausea or vomiting, or respiratory like shortness of breath. 

Some individuals also have symptoms of itching and tingling of the mouth without any other symptoms when eating bell pepper, which is an oral allergy.

Nightshade allergy

Peppers belong to a family of vegetables known as nightshades. Some people may experience gut irritation or inflammation when they consume nightshades like peppers, tomatoes, potatoes, eggplant, and others. 

If you want to know if nightshades cause you to experience inflammatory symptoms or reactions, gradually reintroduce nightshades to your diet and track any changes.

There is no scientific evidence to suggest nightshades cause inflammation, according to the Arthritis Foundation.

Summary

Bell peppers are delicious, colourful, and nutritious vegetables that can be a great addition to meals. They can be eaten raw, stir-fried, roasted, or baked. If you notice you have an allergy to bell peppers or nightshade plants in general, eliminate them from your diet and see a doctor immediately if you experience a serious allergic reaction.