Health Benefits Of Sweet Peppers

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The health benefits of sweet peppers range from preventing cancer and heart disease to boosting eyesight. You can use them as a salad ingredient or eat them bell peppers raw. Whatever way you want to prepare them, there are big benefits awaiting you with just the right amount of cooking and spicing.

Pepper Power: Nutrition and Other Benefits

photo of variety of bell peppers in basket

Peppers have a lot going for them. They’re low in calories and are loaded with good nutrition. All varieties are excellent sources of vitamins A and C, potassium, folic acid, and fiber. Plus, the spicy ones liven up bland food, making it more satisfying.

Peppers come in all sizes and colors. Some pack heat. Others are sweet. You can get them fresh, frozen, dried, or canned.

You’ve seen bell peppers — green, orange, yellow, and red — in the grocery store or in a salad bar. Red peppers pack the most nutrition, because they’ve been on the vine longest.

Green peppers are harvested earlier, before they have a chance to turn yellow, orange, and then red. Compared to green bell peppers, the red ones have almost 11 times more beta-carotene and 1.5 times more vitamin C.

Pepper Prep

Peppers are very versatile. You can add raw ones to everything from dips and salads to pasta dishes.

Roasting peppers is easy, too. Cut a small slit near the stems. Grill or broil until blackened. Then let them steam by zipping into a plastic bag for about 15 minutes before scraping off the skin and removing the stem, core, and seeds.

Toss red peppers in a stir-fry for a hit of color, too.

When working with hot peppers, remember that they can burn your skin and eyes. Wear rubber gloves while you’re handling them, keep your hands away from your face, and wash your hands as soon as you’re done. Keep a glass of whole or low-fat milk nearby, too. Capsaicin won’t dissolve in water. You need some fat to neutralize it.

What About Weight Loss?

If you’ve heard the claim that peppers make you lose weight, you may want to take it with a grain of salt.

● Capsaicin: Found in hot peppers (including chilis and cayenne powder), capsaicin has been shown to boost metabolism as well as suppress appetite, at least slightly. Over time, this effect might give you an extra edge when it comes to weight loss. But it won’t melt the pounds away.

Research shows that people who don’t typically eat spicy foods are most likely to benefit from turning the heat up a notch. Capsaicin seems to affect metabolism by raising body temperature, which uses up more energy.


● Dihydrocapsiate (DCT): A cousin of capsaicin, DCT is found in a strain of mild, sweet chili peppers, sometimes called CH-19 peppers.

Researchers found that DCT in capsule form acts similarly to capsaicin, minus the fiery sensation. In a small study, people who took it while following a high-protein, very low-calorie diet for a month burned about an extra 100 calories per day. However, they didn’t lose more weight than people taking a placebo pill, perhaps because their diet was already very low in calories. Larger, longer studies are needed to check the results.

● Piperine: Found in dried black pepper, piperine may prevent new fat cells from forming. The catch: Scientists have only studied it mouse cells, so there’s no proof that it will work in people. If you like black pepper, feel free to flavor your food with it. It’s calorie-free and won’t raise your blood pressure. Just don’t count on it to slim down.

Amazing Benefits Of Bell Peppers And Their Nutritional Value

Bell pepper’s benefits are attributed to its nutritional content. They are popularly known as capsicum or sweet peppers, and they are used in many different cuisines worldwide. They are known as Shimla Mirch in Hindi, Kuda Milagai in Tamil, Pedda Mirappa in Telugu, Parangi Mulagu in Malayalam, Bhopli Mirchi in Marathi, Simla Marchan in Gujarati, Simla Mirch in Bengali, and Donne Menasinakai in Kannada.

Bell peppers are abundantly available in summers and are known for their unique taste. With the increase in their ripeness, their vitamin C content also increases greatly.

Capsaicin is the component that gives peppers their unique hot taste. But in bell peppers, it is present in very small amounts, which gives them a mild spicy taste that is quite tolerable. Bell peppers are available in different colors: purple, orange, green, yellow, and red. They belong to the nightshade (Solanaceae) family of plants, consisting of cayenne pepper, eggplant, potatoes, tomatoes, and chili pepper. This plumpy and bell-shaped vegetable was cultivated around 900 years ago in South and Central America. The European colonizers of North America gave the name ‘pepper’ to it. It is known as Capsicum annuum scientifically. They have a crunchy texture and tangy taste and grow in any climate. Orange, yellow, and red peppers are sweet and fruity, whereas purple and green peppers have a slightly bitter taste.

Learn more about bell peppers and their array of benefits from the article below. Keep reading to know more!

Health Benefits Of Bell Pepper

Apart from imparting flavor and attractiveness to bland dishes, bell peppers are loaded with nutrients like vitamins A, C and K, carotenoids and dietary fiber which makes them immensely beneficial for the overall good health. Bell peppers also have vitamin B6 and folate that help to lower homocysteine levels, thus reducing the risk of heart disease. Some of the health benefits of bell peppers are given below:

1. Good for Eyes:

Being high in vitamin A, red bell peppers help to support healthy eyesight, especially night vision. They are a rich source of a carotenoid called lutein that helps in lowering the risk of macular degeneration of the eyes. Macular degeneration of eyes is the most common cause of age related visual loss. Bell peppers also protect your eyes from cataracts due to their high levels of beta-carotene and vitamin C.

2. Burns more Calories:

Red bell peppers help in activating thermogenesis and increase the metabolic rate. Capsaicin which is responsible for increasing the hotness of other peppers is found in bell peppers in very small amounts. Thus, they have a mild thermogenic action that increases the metabolism without increasing the heart rate and blood pressure unlike hot peppers. Hence, they can support weight loss.

3. Anti-Cancer Benefits:

Being rich in antioxidant and anti-inflammatory nutrients, bell pepper provides several anti-cancer benefits. The risk of cancer increases due to chronic excessive inflammation and chronic unwanted oxidative stress. These factors can be offset with regular intake of phytonutrients having antioxidant and anti-inflammatory properties. Moreover, bell peppers also contain health supportive sulphur compounds. The enzymes in bell pepper help to prevent gastric cancer and esophageal cancer. The carotenoid lycopene is found to be effective in the prevention of prostate, bladder, cervix and pancreas cancer.

4. Cardiovascular Benefits:

Red bell peppers are rich in lycopene, thus making them excellent for a healthy heart whereas green bell peppers are a good source of cholesterol lowering fiber. Increased homocysteine levels can lead to a higher risk of heart disease. Bell peppers contain vitamin B6 and folate which help to lower homocysteine levels. In addition to these, the powerful antioxidants vitamins A and C present in these vegetables help to wipe out free radicals. Potassium contained in bell peppers lowers about 162 milligrams of blood pressure which is also beneficial for heart.

5. Supports the Immune System:

Vitamin C is vital for maintaining a healthy immune system and for building strong collagen to support skin and joints. It is instrumental in lowering the risk of arthritis and reducing inflammation. Vitamin K aids in the formation of blood clots. It is important for developing strong bones and protection of cells from oxidative damage.

6. Great source of Vitamin B6 and Magnesium:

The combination of vitamin B6 and the mineral magnesium leads to decrease in anxiety levels, particularly due to pre-menstrual symptoms. Being a natural diuretic, vitamin B6 helps to reduce bloating and prevents hypertension.

7. Cures Iron Deficiency:

Red bell peppers provide almost 300 percent of the daily vitamin C requirement. Vitamin C is essential for the proper absorption of iron. Thus, those suffering from iron deficiency should consume red peppers.

8. Benefits of Capsaicin:

Capsaicin is found in the white membranes of peppers which is responsible for imparting heat to the seeds as well. It lowers the cholesterol levels and triglycerides. It kills the ulcer causing bacteria in the stomach and boosts immunity.

9. Detoxifying Properties:

Bell peppers help in clearing out the congested mucus membranes in the nose and lungs and eliminate toxins through sweating.

10. Benefits of Potassium:

Bell peppers are good sources of potassium. This mineral helps in keeping the fluids and minerals balanced in the body. It enhances muscle function and regulates blood pressure.

Are Sweet Peppers Good For You? Nutrition And Health Benefits Of These Colorful Vegetables

are sweet peppers good for you

It is no secret that vegetables need to be a regular component of your diet. With the hectic pace of life that many people lead, finding time to prepare and eat those veggies can seem like an insurmountable challenge. Luckily for you and your health, one vegetable whose benefits make it easy to fit into any schedule is the sweet pepper.

Sweet peppers are a healthy addition to your diet and provide many benefits. This article will discuss the benefits of sweet peppers, along with some easy ways to incorporate them into your regular diet.

Sweet Peppers Nutrition: How Good Are These Vegetables For You?

All vegetables are good for you, but sweet peppers have some special qualities that make them an even better choice. Red sweet peppers are the ripest. They contain more carotenoids like beta-carotene than green ones do. They also contain lycopene, which is an antioxidant that can help protect you from prostate cancer and heart disease when eaten regularly  

Below are some of the benefits of eating these vegetables based on the nutrients they provide:

are sweet peppers good for you

Vitamin C 

One of the health benefits of sweet peppers is that they contain vitamin C. The body does not produce vitamin C on its own; this is why it must be acquired through dietary sources. One cup of chopped red sweet pepper has 190 milligrams (mg) of vitamin C . This is more than 100% of the daily recommended intake for adults.

Vitamin C plays an important role in supporting a healthy immune system because it is present in high quantities in white blood cells, which are responsible for fending off viruses and bacteria that make you sick

Vitamin C is also vital for other functions in the body, including

  • Playing an important role in the formation of collagen.
  • Helping protect your eye from free radical damage, which is a major cause of cataracts and macular degeneration. 
  • Helping your body absorb iron, which is an important mineral for making red blood cells carry oxygen throughout your body.

Vitamin A  

Another of the health benefits of sweet peppers is that they provide a substantial amount of vitamin A. One cup of red sweet pepper has 234 micrograms (mcg) of vitamin A, which is 26% of the recommended %DV . 

Vitamin A is essential for vision and supports healthy mucus membranes throughout your body which line your respiratory, digestive, and urinary tracts, as well as some organs, including your nose and eyes. This nutrient is also important for

  • Immune system function.
  • Cell growth and differentiation. 
  • Helping build and maintain healthy bones, teeth, soft tissue, and skin.

Vitamin B6

One of the health benefits of sweet peppers is that they provide a significant amount of vitamin B6. 1 cup of chopped red sweet pepper has around 0.4 milligram (mg) of Vitamin B6, about 25%% of the daily recommended intake for adults between 19 and 50 years old .Vitamin B6 is also known as “Pyridoxine” because it turns into pyridoxal phosphate or P-5-P when metabolized in your body.

This nutrient works with many other nutrients, including iron, magnesium, and folate, which enable the cells in your body to produce energy from protein, fat, and carbohydrates. It also plays a role in

  • Helping form red blood cells, which are part of your immune system that protect you against invaders like bacteria or viruses. 
  • Helping maintain healthy nerve function by producing neurotransmitters that send messages between brain cells. 
  • Converting tryptophan into serotonin, which is the feel-good hormone responsible for feelings of happiness, satisfaction, and well-being.

Folate

Also known as Vitamin B9, folate or Folic Acid is one of the health benefits of sweet peppers. One cup of chopped red sweet pepper has about 70 micrograms (mcg) of folate, which is nearly 20% of the recommended daily intake for adults 19 years and older

Folate turns into tetrahydrofolate, 5-MTHF, and other forms in your body. This nutrient has key functions including : 

  • Acting as a coenzyme in the formation of nucleic acid and amino acids, which are needed for building DNA and RNA. 
  • Helping with the maintenance of low homocysteine levels, which is an amino acid associated with heart disease and stroke. 
  • Converting it to methionine which is used by your liver to make proteins, antioxidants, and other substances that keep your body healthy. 
  • Helping maintain healthy red blood cells, which transport oxygen throughout your body. 

Fiber

One of the health benefits of sweet peppers is that they provide a significant amount of dietary fiber per serving size without providing calories or raising blood sugar levels. A 1 cup serving provides around 3 grams (g) of total fiber . The roles played by fiber in your body include:

  • Acting as a food source for “good” bacteria that live in your intestines to produce short-chain fatty acids. 
  • Helping regulate bowel function by speeding up the passage of material through your colon. 
  • Helping you feel full longer, which can help with weight management efforts.

Antioxidants

Some antioxidants are also known as “Phytochemicals”. It is one of the many health benefits of sweet peppers because they fight oxidative stress created by free radicals found in nature and the environment like air pollution, radiation, and cigarette smoke. The body creates some natural free radicals to support cell growth and other activities but excessive amounts produced by external factors can overwhelm our bodies’ ability to maintain a healthy balance. This is where antioxidants come in! They are responsible for :

  • Helping neutralize free radicals by giving them an electron that stops them from attacking your cells and causing damage that leads to chronic conditions like cancer, heart disease, or stroke. 
  • Helping you maintain healthy blood pressure levels already within the normal range. 
  • Reducing the symptoms of arthritis, which includes muscle pain, stiffness, and swelling in joints.

Carotenoids

One of the health benefits of sweet peppers is they contain carotenoids; these are nutrients that produce pigments in plants with an antioxidant activity that benefits human health when consumed . There are over 600 carotenoids found throughout nature but only about 50 can be made by humans. The other 550 must be consumed through your diet. Sweet bell peppers are associated in:

  • Reducing the risk of developing arthritis and other inflammatory conditions because it contains carotenoids like lycopene, beta-cryptoxanthin, and lutein . 
  • Helping maintain healthy eyesight, including sharpness, color perception, and visual acuity by protecting eye cells from oxidative damage caused by free radicals . 
  • Protecting against age-related macular degeneration, which is a common cause of blindness in adults over the age of 50 .

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