How Bell Peppers Promote a Healthy Lifestyle
Nutrient Content (Red Pepper)
Vitamins
Excellent Source of:
- Vitamin C – 317%
- Vitamin A – 97%
- Vitamin B6 – 22%
Good Source of:
- Folate – 17%
- Vitamin E – 12%
Also a Source of:
- Vitamin K – 9%
- Niacin – 7%
- Riboflavin – 7%
- Thiamin – 5%
Minerals
A Source of:
- Potassium – 9%
- Manganese – 8%
- Iron – 4%
- Magnesium – 4%
- Phosphorus – 4%
Other
Excellent Source of:
- Fiber
Also a Source of:
- Antioxidants – Beta Carotene, Capsanthin, Lutein, Zeaxanthin
*nutritional info from (1)
Before diving into bell peppers, it is important to note that different-colored bell peppers (Orange, Green, Yellow, and Red) are all the same bell peppers. Due to color variations and development, all these bell peppers have slightly different nutrient profiles. Bell peppers are a great resource and deliver excellent amounts of the essential nutrients listed above. The primary difference is that red peppers offer the most antioxidants and are the most developed of the three colors.
How Bell Peppers Prevent Chronic Disease
How Bell Peppers Prevent Cancer
All three peppers are going to provide you with a rich source of fiber and more than your daily dose of vitamin C. Fiber and vitamin C are two nutrients that have been shown to reduce the risk of colorectal and lung cancer, respectively. (2, 3)
- As mentioned before, red bell peppers had the highest amounts of antioxidants. Bell peppers are packed with beta carotene, capsathin, quercetin, lycopene, and luteolin. (4) Antioxidants can prevent damage to our cells caused by free radicals, which we are exposed to through our environment. This damage eventually can lead to uncontrolled growth and eventually, metastatic cancers. Therefore, bell peppers are going to be your best resource for cancer prevention!
How Bell Peppers Prevent Cardiovascular Disease
All bell peppers contain soluble and insoluble fibers. Soluble fiber has been shown to help reduce LDL cholesterol levels in our blood. When moving through our gut, soluble fibers clump together and pick up cholesterols before they can be absorbed into our bloodstream. As a result, these cholesterols can be expelled as waste. (5) When LDL cholesterol levels are high, they can block blood flow and increase the risk of heart attack and stroke. (6)
Those antioxidants mentioned above also help to protect our cardiovascular health. When cholesterol is exposed to inflammation and free radicals, it hardens on the arterial wall and blocks blood flow. This is called atherosclerosis. Antioxidants prevent inflammation and neutralize free radicals to prevent further tissue damage. (7) Research has not shown that different peppers have more impact on cardiovascular health than others, but more research is needed to understand this concept.
Although they are not a significant source of these nutrients, it should be noted that bell peppers provide you with some magnesium and potassium. Both of these micronutrients are vital to the regulation of blood pressure and have been shown to help reduce blood pressure levels when consumed at proper amounts. (8, 9)
How Bell Peppers Prevent Diabetes
Bell peppers are an excellent resource for diabetes. They are not high in calories, contain minimal sugar, and are a good source of fiber. Type 2 diabetes is caused by the inability of glucose (sugar) to be moved from our blood into our cells due to chronic exposure to high blood sugar levels. The regular consumption of foods that cause high blood sugar spikes can put you at an increased risk of diabetes. Bell peppers do not fit this criteria. They are a low glycemic food, which means that they do not affect blood sugar levels. The fiber in bell peppers can even slow digestion, which allows sugars to be absorbed more slowly.
The fiber fills you up quicker, so you do not overeat as much. Obesity is a significant risk factor for diabetes, so foods like bell peppers that aid in weight loss are an excellent resource for diabetes prevention.
Bell Peppers Promote a Number of Health Benefits
How Bell Peppers Promotes Digestion
Bell peppers promote healthy digestion in two ways. Specifically, bell peppers contain both insoluble and soluble fiber, which add bulk to your stool, help to keep food moving, and regulate bowel movements. (10) The soluble fiber acts as a prebiotic, which means that it serves as the food for the good bacteria in our gut. This helps the good bacteria flourish. Maintaining a healthy gut microbiome helps you avoid gastrointestinal diseases like inflammatory bowel disease and irritable bowel syndrome. (11)
How Bell Peppers Promote Immune Health
Bell peppers are packed in vitamin C. One bell pepper provides you with more vitamin C than you need in one day. Vitamin C is essential to a number of immune functions that help our bodies combat foreign pathogens that invade our bodies. (12)
How Bell Peppers Promote Vision
Bell peppers are an excellent source of vitamin A, lutein and zeaxanthin. All of these nutrients promote vision health. Specifically, vitamin A is important to night vision. Without sufficient consumption of vitamin A, your night vision will suffer. (13) Lutein and zeaxanthin are antioxidants that protect our eyes from damage. They have been shown to prevent macular degeneration or vision loss. (14)
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