Bell peppers, also known as sweet peppers or capsicums, are extremely nutritious vegetables that come in various colors like green, red, yellow, orange, purple, brown, and black. However, some people question whether they are good or bad for health. This article provides a detailed review of bell peppers to help you understand their health effects.
Are bell peppers good for you?
Yes, bell peppers are incredibly healthy and packed with nutrients. Here are some of the ways bell peppers can benefit your health:
- High in antioxidants like vitamin C, vitamin A, and carotenoids that protect your cells from damage.
- Excellent source of vitamin C, providing 317% of the Reference Daily Intake (RDI) in just one cup.
- Contain antioxidants like capsanthin, violaxanthin, lutein, and quercetin that reduce inflammation.
- Rich in vitamin B6, potassium, folic acid, vitamin E, and vitamin K.
- Low in calories, with one cup containing only 46 calories.
- High water content keeps you hydrated.
- May lower cholesterol and blood pressure.
- May reduce risk of age-related eye diseases like macular degeneration and cataracts.
- Contain capsaicin that has anti-cancer properties.
- Have antibacterial and anti-fungal properties.
Based on their stellar nutrient profile, it is clear that bell peppers can make great additions to a healthy diet.
Nutrition facts
Here is the nutrition breakdown for 1 cup (149g) of raw, chopped red bell peppers (source: USDA):
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 46 | 2% |
| Protein | 1.5 g | 3% |
| Carbohydrates | 10 g | 4% |
| Fiber | 3 g | 11% |
| Sugars | 5 g | – |
| Fat | 0.4 g | 1% |
| Vitamin C | 317% | 317% |
| Vitamin A | 75% | 75% |
| Vitamin B6 | 55% | 55% |
| Potassium | 9% | 9% |
Bell peppers contain minimal calories and fat. But they excel in important antioxidants like vitamins A and C, as well as protective carotenoids.
Health benefits
Here is a detailed look at some of the top health benefits of bell peppers:
1. Loaded with antioxidants
Bell peppers are rich in various antioxidants that provide many health benefits.
Vitamin C: One cup of chopped red bell peppers delivers a whopping 317% of the RDI for vitamin C, which far exceeds the needs of most people. Vitamin C promotes collagen production, iron absorption, and supports immune function.
Vitamin A: Bell peppers are an excellent source of beta-carotene, with one cup providing 75% of the RDI for vitamin A. Your body converts this beta-carotene to vitamin A, which maintains healthy vision, skin, bones and more.
Carotenoids: Red bell peppers are especially high in carotenoids like capsanthin, violaxanthin, lutein and quercetin. Carotenoids act as antioxidants that reduce inflammation, oxidative stress, and may protect against various illnesses.
2. May promote eye health
Bell peppers are rich in antioxidants like vitamin A, vitamin C, zeaxanthin, and lutein that are linked to eye health benefits.
Getting enough of these antioxidants may lower your risk of eye problems like macular degeneration and cataracts, which commonly occur with aging.
One study in over 100,000 people found that higher intakes of lutein and zeaxanthin were linked to a 40% lower risk of macular degeneration.
3. May reduce inflammation
Chronic inflammation is believed to be the underlying cause of many illnesses, including heart disease, diabetes, cancer, and autoimmune disorders.
Bell peppers are loaded with antioxidants that have powerful anti-inflammatory properties. These include carotenoids like capsanthin, luteolin, quercetin, and ferulic acid.
Studies show that eating foods high in these antioxidants may reduce inflammatory markers like cytokine and c-reactive protein levels.
4. Excellent source of vitamin C
Vitamin C is a powerful antioxidant that plays many vital roles in your health.
Since your body doesn’t produce vitamin C on its own, getting enough from food sources is essential.
Vitamin C helps:
- Boost immune function and fight infections
- Produce collagen for healthy skin and tissues
- Absorb iron from plant sources
- Protect cells from oxidative damage
- Lower heart disease risk factors like high blood pressure
Just one cup of chopped red bell peppers provides over 3 times the RDI for vitamin C, making them one of the best sources available.
5. May support blood sugar control
Bell peppers contain certain antioxidants that may help control blood sugar levels.
The antioxidants capsanthin, luteolin, and quercetin found in bell peppers may improve insulin response, protect pancreatic cells, and reduce liver inflammation in animal and test-tube studies.
Human studies also link higher intakes of vitamin C and carotenoids with improved insulin sensitivity and blood sugar control.
6. Could protect your brain
The antioxidants in bell peppers may benefit your brain.
Red bell peppers are particularly high in capsanthin. Animal studies suggest this antioxidant may cross the blood-brain barrier to prevent inflammation and oxidative damage in brain cells.
Additionally, population studies link high intakes of vitamin C and carotenoids like beta-carotene with slower cognitive decline and reduced dementia risk.
7. May reduce cancer risk
Diets rich in fruits and vegetables are associated with a lower risk of various cancers.
Once again, this benefit is attributed to the many antioxidants found in these nutritious plant foods.
The capsaicin in bell peppers also has anti-cancer properties. Research indicates it may trigger cancer cell death and restrict the growth of tumors.
However, human studies relating bell pepper intake to reduced cancer rates are lacking.
Are bell peppers bad for you?
Bell peppers are highly nutritious and provide minimal calories, fat, and carbs. There are a few downsides to consider:
- Nightshade vegetable: Bell peppers belong to the nightshade family, which some claim aggravates inflammation, arthritis symptoms, and autoimmune conditions. However, research is lacking.
- Allergies: Some people have oral allergy syndrome or pollen-food allergy syndrome triggered by raw bell peppers. Cooking them eliminates this reaction.
- Pesticide residues: Bell peppers rank high on the EWG’s Dirty Dozen list for pesticide residues, so opt for organic versions when possible or wash thoroughly before eating.
- FODMAPs: Bell peppers contain FODMAPs, which may cause digestive issues in some people with irritable bowel syndrome (IBS).
Additionally, raw bell peppers may be difficult to digest for some people. Roasting or cooking them can make them easier to digest.
Overall, downsides are minor compared to the many health benefits bell peppers provide.
Adverse effects
Bell peppers are considered very healthy and safe to eat for most people. However, moderation is key.
Eating extremely large amounts of bell peppers could have adverse effects, including:
- Digestive issues like bloating, gas, and cramping.
- Skin flushing and headache due to very high doses of vitamin C.
- Toxicity symptoms like liver damage in those with an intolerance to excess vitamin A.
- Exacerbation of kidney stones.
As with any food, eat bell peppers as part of a varied diet without exaggerating your intake.
Who should avoid bell peppers?
Bell peppers are safe for most people but may cause issues for some groups:
- Food allergy. Those with a bell pepper allergy or oral allergy syndrome should avoid them raw.
- IBS. People with IBS may experience unpleasant digestive symptoms due to bell peppers’ FODMAP content.
- Medications. Bell peppers may interact with certain medications like blood thinners.
- Kidney stones. Individuals with kidney stones may need to limit high oxalate foods like bell peppers.
If you experience any symptoms after eating bell peppers, avoid consuming them until you can discuss with your healthcare provider.
Conclusion
Bell peppers provide an impressive array of nutrients while being low in calories. They are loaded with beneficial antioxidants and vitamins that can significantly impact your health.
Enjoying bell peppers as part of a balanced diet may offer protection against various chronic illnesses, promote healthy aging, and reduce inflammation.
While bell peppers rank high in pesticide residues, this drawback can be avoided by buying organic versions or washing well prior to eating.
Overall, bell peppers make for a tasty and nutritious addition to any diet. Include them in salads, sautés, roasted vegetables, stuffings, pizza, sandwiches, stews, and pasta dishes.
Not only are they incredibly healthy, but their crunchy texture and bold flavor also make them a delicious vegetable worthy of heavy rotation in your meal planning.