Bell Peppers

Health Benefits of Bell Peppers.

  • Bell pepper contains an impressive list of plant nutrients that found to have disease preventing and health promoting properties. Unlike in other fellow chili peppers, it has less calories and fats. 100 g provides just 31 calories.
  • Sweet (bell) pepper contains small levels of health benefiting alkaloid compound, capsaicin. Early laboratory studies on experimental mammals suggest that capsaicin has anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties. When used judiciously, it also found to reduce triglycerides and LDL cholesterol levels in obese individuals.
  • Fresh bell peppers, red or green, are a rich source of vitamin-C. This vitamin is especially concentrated in red peppers at the highest levels. 100 g red pepper provides about 127.7 µg or about 213% of RDA of vitamin C. Vitamin-C is a potent water soluble antioxidant. Inside the human body, it is required for the collagen synthesis. Collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in this vitamin helps the human body protect from scurvy; develop resistance against infectious agents (boosts immunity) and scavenge harmful, pro-inflammatory free radicals from the body.
  • It also contains good levels of vitamin-A. 100 g of sweet pepper has 3131 IU or 101% of vitamin A. In addition, it contains anti-oxidant flavonoids such as a and ß carotenes, lutein, zea-xanthin, and cryptoxanthin. Together, these antioxidant substances in sweet peppers help to protect the body from injurious effects of free radicals generated during stress and disease conditions.
  • Bell pepper has adequate levels of essential minerals. Some of the main minerals in it are iron, copper, zinc, potassium, manganese, magnesium, and selenium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Selenium is an anti-oxidant micro-mineral that acts as a co-factor for enzyme, superoxide dismutase.
  • Further, capsicum (sweet pepper) is also good in B-complex group of vitamins such as niacin, pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). These vitamins are essential in the sense that the body requires them from external sources to replenish. B-complex vitamins facilitate cellular metabolism through various enzymatic functions.

 

See the table below for in depth analysis of nutrients:
Bell (sweet, red, raw) peppers (Capsicum annuum var annuum), red,
raw, Nutrition value per 100 g
(Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 31 Kcal 1.5%
Carbohydrates 6.03 g 4%
Protein 0.99 g 2%
Total Fat 0.30 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 2.1 g 5.5%
Vitamins
Folates 46 µg 12%
Niacin 0.979 mg 6%
Pyridoxine 0.291 mg 22%
Riboflavin 0.085 mg 6.5%
Thiamin 0.054 mg 4.5%
Vitamin A 3131 IU 101%
Vitamin C 127.7 mg 213%
Vitamin E 1.58 mg 11%
Vitamin K 4.9 µg 4%
Electrolytes
Sodium 4 mg <1%
Potassium 211 mg 4.5%
Minerals
Calcium 7 mg 1%
Copper 0.017 mg 2%
Iron 0.43 mg 5%
Magnesium 12 mg 3%
Manganese 0.112 mg 5%
Phosphorus 26 mg 4%
Selenium 0.1 µg <1%
Zinc 0.25 mg 2%
Phyto-nutrients
Carotene-ß 1624 µg
Carotene-a 20 µg
Cryptoxanthin-ß 490 µg
Lutein-zeaxanthin 51 µg