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Most people think of bell peppers (Capsicum annuum) as vegetables.
But they’re fruits in the nightshade family.
Bell peppers have many health benefits and contain nutrients such as vitamin C and other antioxidants.
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Green peppers are picked off the vine early.
They’re the least ripe and the least sweet.
Red peppers stay on the vine the longest, making them the sweetest.
Improves Eye Health
Bell peppers are loaded with vitamin C, an antioxidant important to eye health.
Antioxidants can help prevent or delay eye problems such asage-related macular degeneration(AMD) and cataracts.
Red bell peppers are also high in vitamin A, which helps the retina turn light into images.
Vitamin A also helps eyes stay moist and may help preventdry eye.
Orange bell peppers, in particular, have abundant lutein and zeaxanthin,carotenoidsthat are essential to eye health.
Prevents Anemia
Iron-deficiency anemiaoccurs when you don’t have enough iron in your red blood cells.
You must get iron in your diet since the body doesn’t make it.
Bell peppers provide some iron but are also high in vitamin C, which helps the body absorb iron.
Keep in mind that peppers lose some vitamin C during cooking.
Reduces Inflammation
Bell peppers' antioxidants may helpreduce inflammation, a hallmark of arthritis.
Vitamin C protects against cell damage and preserves bone, including the joints.
About 77% to 79% of the calories in bell peppers are made up of carbs.
Low-GI foods, such as peppers, are good for your heart.
That makes bell peppers a good choice for people with diabetes.
Protects Against Free Radicals
The abundant vitamin C acts as an antioxidant.
And bell peppers are rich inphytochemicals, including phenolic, flavonoid, and carotenoids, with powerful antioxidant properties.
Antioxidants help protect againstfree radicals, which damage DNA.
One medium-sized raw red bell pepper has the following:
Who Should Avoid Bell Peppers?
If you enjoy them, having a bell pepper every day is safe.
However, choosing various colorful fruits and vegetables is key to gaining the most health benefits.
Bell peppers are part of theCapsicumgenus, which includes other peppers, including chili, jalapeno, and cayenne.
Some other peppers containcapsaicin, which makes it feel like your mouth is burning.
However, bell peppers do not have capsaicin.
Moderate consumption of bell peppers shouldn’t cause ill effects, but they can trigger allergies in some people.
This includesrhinoconjunctivitis(congestion, sneezing, cough) and headache.
Allergy to bell pepper is often associated with the celery-birch-mugwort-spice syndrome.
Other foods in this group include tomatoes, eggplants, and potatoes.
Summary
Bell peppers come from theCapsicumgenus, along with spicier peppers such as chili and jalapeno.
Unlike their cousins, bell peppers have a mild, sweet flavor.
Unless you have a food intolerance or allergy to peppers, eating bell peppers daily is safe.
However, healthy eating should include a variety of colorful fruits and vegetables.
American Academy of Ophthalmology.36 fabulous foods to boost eye health.
Tufts University.Which color of bell pepper has most nutrients?
Nationwide Children’s Hospital.Anemia: Iron deficiency.
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University of Washington Medical Center.Glycemic index.
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MyFoodData.Amino acid protein calculator.
Stanford Medicine.Oral allergy syndrome.
