Bell Peppers: Health Benefits
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Latin Name: Capsicum annuum
Family: Solanaceae (nightshade)
The bell pepper is a flavorful and nutritious vegetable known for its satisfying crunch and potent antioxidant properties. The antioxidants found in bell peppers protect against cell damage in the body and thus help to prevent degenerative diseases such as cancer, cardiovascular disease, Alzheimer’s disease, and Parkinson’s disease (Chávez-Mendoza et al., 2015). Green bell peppers are simply unripened bell peppers that have a slightly bitter flavor. Red, orange, and yellow peppers have a sweeter flavor because they been allowed more time to ripen on the vine.
Bell peppers are incredibly nutrient dense. One serving of 3.5 ounces contains only 30 calories, yet packs a significant nutritional punch. Bell peppers are rich in vitamin C, beta-carotene, vitamin K, thiamine, folic acid, and vitamin B6. They are also a great source of phytochemicals such as chlorogenic acid, coumeric acid, and zeaxanthin. Finally, red bell peppers in particular contain lycopene, which protects against cancer and heart disease.
Here are some of the many health benefits of bell peppers.
Immunity
Bell peppers are an excellent source of vitamin C. A medium sized pepper provides 169% of the Reference Daily Intake (healthline). Vitamin C is a potent antioxidant that binds to free radicals to reduce their destructive effects on the body (schlenker). Vitamin C may also benefit the immune system by shortening the duration of the common cold, improving wound healing, preventing respiratory and systemic infections, and protecting the body from damaging pathogens (Bucher & White, 2016; Carr & Maggini, 2017).
Iron Absorption
Vitamin C increases the absorption of iron in the body, particularly iron from plant sources which the body does not absorb very well. Because bell peppers are such rich sources of vitamin C, they can help to reduce the risk of anemia and improve iron absorption when consumed with iron-rich foods. It should be noted that vitamin C is sensitive to heat, so it is best to eat raw bell peppers if consuming for this purpose.
Cardiovascular Health
Bell peppers contain capsaicin which may benefit individuals with high cholesterol. It lowers the chance of developing atherosclerosis by reducing blood cholesterol and triglyceride levels. It also helps to prevent the formation of blood clots, which reduces the chance of heart attack and stroke.
Eye Health
Consumption of bell peppers has been linked to a lower risk of developing cataracts. This is due to phytochemicals such as vitamin C and beta-carotene. The carotenoids lutein and zeaxanthin that are found in relatively high amounts in bell peppers have also been found to improve eye health and protect the retina from damage (healthline).
Cancer Prevention
Lycopene is a carotenoid that gives many vegetables and fruits their red hue and has been found to play a role in human health and disease (Whitbread, 2020). Lycopene has antioxidant, anti-inflammatory, and chemotherapeutic properties in cardiovascular disease and in some cancers (Chávez-Mendoza et al., 2015). Although red bell peppers not as high in lycopene as tomatoes or watermelon, they are still a significant source and may play a role in preventing cancer and heart disease.
Safety Concerns
Arthritis. Bell peppers are a member of the nightshade family, along with eggplant, tomatoes, and potatoes. These foods have been found to worsen the symptoms of arthritis in some individuals. Those with arthritis may benefit from avoiding these foods.
Kidney stones. Individuals with recurrent kidney stone formation should avoid eating oxalate containing foods. Bell peppers have low to moderate oxalate levels.
Pesticides. Conventional bell peppers have been found to frequently contain residual pesticides. They just missed this year’s Dirty Dozen list, ranked at number 13 for amount of pesticides found (EWG, 2020). It has ranked higher in previous years and it is a good idea to buy bell peppers organic whenever possible.
Serving Ideas
Dip raw bell pepper slices in guacamole, hummus, salsa, or salad dressing.
Add diced raw bell peppers to tuna, chicken, or egg salad.
Slice raw bell peppers on a spinach salad to increase iron absorption from the spinach.
Stuff bell peppers like in this recipe.
Grill bell peppers with onions, summer squash, garlic, and olive oil as a delicious side dish or salad topping.
References
Bucher, A. & White, N. (2016). Vitamin C in the prevention and treatment of the common cold. American Journal of Lifestyle Medicine. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124957/
Carr, A.C. & Maggini, S. (2017). Vitamin C and immune function. Nutrients. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/
Chávez-Mendoza, C., Sanchez, E., Muñoz-Marquez, E., Sida-Arreola, J.P., & Flores-Cordova, M.A. (2015). Bioactive compounds and antioxidant activity in different grafter varieties of bell pepper. Antioxidants. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4665466/
Healthline
EWG's 2020 shopper's guide to pesticides in produce. (2020). Retrieved from: https://www.ewg.org/foodnews/full-list.php
Murray, M., Pizzorno, J., & Pizzorno, L. (2005). The encyclopedia of healing foods. New York, NY: Atria Books.
Whitbread, D. (2020). Top 10 foods highest in lycopene. MyFoodData. Retrieved from: https://www.myfooddata.com/articles/high-lycopene-foods.php