The sweet mini peppers benefits is not just the secret of the dieting world but in our day to day life gone are those days when we had to strictly go for low calorie food because we were on a diet. However, with the entry of mini sweet peppers in our lives we can now eat all that we like without paying heed to calories intake.
Are Sweet Peppers Good For You? Nutrition And Health Benefits Of These Colorful Vegetables
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:
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 .
Are There Any Side Effects Of Eating Sweet Peppers?
Yes. If you consume sweet peppers in excess amounts or you have a sensitivity to them, you may experience several side effects such as :
- Heartburn
- Bloating and gas
- Diarrhea
- Stomach cramps
That said, these vegetables are generally healthy, and allergies are quite rare.
Top 5 health benefits of peppers
Available in red, yellow, orange or green, bells peppers are not just a versatile ingredient. Nutritionist Kerry Torrens reveals their nutritional and health benefits..
What are peppers?
The fruit of the bell pepper (capsicum annuum) and a member of the nightshade family along with aubergine, tomatoes and potatoes, bell peppers are also referred to as sweet peppers. A non-hot relative to the chilli pepper, bell peppers can be eaten raw or cooked and make a nutritious addition to a meal.
Nutritional benefits of bell peppers
An 80g serving of red bell pepper (raw) provides:
- 17 kcal/71KJ
- 0.6g protein
- 0.2g fat
- 3.4g carbohydrates
- 1.8g fibre
- 173mg potassium
- 60mcg folate
- 101mg vitamin C
It’s worth noting that the nutritional contribution of bell peppers varies dependent on their colour, with red varieties supplying more potassium, vitamin C and folate than their yellow, orange or green equivalents. However, immature green peppers are significantly richer than their mature red equivalent, in the protective plant compounds known as polyphenols.
Like other vegetables, nutritional value will be affected by preparation and cooking methods. Pre-roasted peppers, a popular deli-counter purchase available in a jar or tub, lose up to 25 per cent of their vitamin C content. How long the pepper is cooked, the temperature used, the method of cooking and any preservation techniques applied are factors which influence the amount of loss, although dry heat, such as that in stir-frying and roasting, is considered preferable to boiling or steaming.
What are the 5 top health benefits of bell peppers?
1. May reduce the risk of cataracts and macular degeneration
Nutrition plays an important part in delaying the development of age-related sight loss. In particular, two carotenoids called lutein and zeaxanthin, when eaten in sufficient amounts, appear to improve eye health. They do this by protecting the retina from oxidative damage. Red peppers are especially rich in these carotenoids, as well as other protective nutrients such as vitamin C. Numerous studies suggest that regularly eating foods rich in carotenoids and especially lutein and zeaxanthin, may cut the risk of both cataracts and macular degeneration.
2. May reduce the likelihood of anaemia
A common condition especially among women and girls of reproductive age, anaemia is the result of a lack of oxygen in the blood. One of the commonest causes being iron deficiency. Bell peppers contribute modest amounts of iron but are remarkably rich in vitamin C, half a pepper supplying as much as 100mg. This is significant because vitamin C increases the absorption of iron in the gut and numerous studies confirm that diets high in vitamin C-rich fruit and vegetables results in a greater iron uptake. Bell peppers help further because they contain vitamin B6 which is needed to make haemoglobin, the protein which carries oxygen around the body.
3. May protect against certain chronic diseases
Bell peppers are rich in antioxidants, which are associated with better health and protection against conditions like heart disease and cancer. For instance, peppers are especially rich in antioxidant vitamins including vitamins C, E and beta-carotene. They also supply bountiful amounts of polyphenols, these protective plant compounds include lutein, quercetin and capsanthin, the latter being especially rich in ripe red peppers. Being an antioxidant powerhouse suggests peppers offer a strong anti-inflammatory capacity and are likely to lower the risk of chronic disease. Sadly, to date large scale studies which specifically look at the consumption of bell peppers on the incidence of chronic disease, remains lacking.
4. May delay age-related memory loss
Interesting findings from animal studies suggest that bell pepper consumption may be effective in preventing memory loss in those with Alzheimer’s. Compounds in ripe peppers appear to inhibit an enzyme which releases amyloid proteins – these are the proteins responsible for accumulating around nerve fibres and contributing to the risk of Alzheimer’s. Subsequent research suggests that it’s possibly the many plant compounds in peppers including phenols, carotenoids and flavonoids which may be responsible for these findings.
5. May have blood-sugar lowering effects
Animal studies suggest bell peppers aid blood sugar management. However, although increasing evidence supports it’s the polyphenols, found in plants like peppers, which have a beneficial influence on blood sugar and appear to help reduce the risk of diabetes, more human studies are needed. It’s hoped that any future research would provide an insight into how much would constitute an effective intake of polyphenol-rich foods.
Are bell peppers safe for everyone?
Bell peppers are a healthy inclusion for most people, although some choose to avoid them because they find peppers are difficult to digest and may trigger heartburn.
Top 10 Health Benefits of Bell Peppers
Bell peppers are sweeter than they are spicy, which might be the reason why they are so popular. Bell peppers can be green, yellow, red, or orange. Of the three, red bell peppers contain the most nutrients, but all are still great for your health.
Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:
- Eye Health: Bell peppers contain over 30 different types of carotenoids including alpha-carotene, beta-carotene, and lycopene. Carotenoids are a phytonutrient family that is responsible for the bright red, yellow and orange coloring in many fruits and vegetables. Researchers have found that they help heal eyes and ward off eye disease because they absorb damaging blue light entering the eyes.
- Prevent Cancer: Carotenoids also have powerful antioxidant effects that can prevent certain types of cancers. Carotenoids deactivate cell-damaging oxygen atoms that react with other molecules in your body. Allowing the bell peppers to ripen will ensure that they have the most antioxidants possible.
- Boosts Immunity: Though ripening bell peppers maximizes antioxidants, it also increases the amount of Vitamin C they have in them. One cup of sliced red bell peppers can give you 157% of your daily vitamin C content, making them a great way to stay healthy.
- Balances Mood: If you are feeling blue, try to increase the amount of vitamin B6 you consume. Vitamin B6 can be found in bell peppers, and can help your brain produce serotonin and norepinephrine, two chemicals that can affect your mood.
- Natural Sleep Aid: Not able to fall asleep at night? The B6 vitamin found in bell peppers also aids in melatonin production, which your body needs to regulate its internal clock.
- Weight Loss: Bell peppers are low in fat and calories- about 1 gram of fat and 29 calories per cup; This makes them an ideal snack option, or a great side for a main meal. This small amount of fat is enough to provide a reliable source of fat-soluble nutrients.
- Beautiful Skin: Along with the previously mentioned vitamins, bell peppers also contain a solid amount of Vitamin E, which helps keep the skin looking fresh and young, and hair strong and vibrant.
- Lowers Cholesterol: Capsaicin is a nutrient that lowers the levels of cholesterol in your system. Although bell peppers contain less capsaicin than their spicier cousins, they do have some. That’s good news for those with high cholesterol, because bell peppers can help lower cholesterol.
- Helps With Pain: Bell peppers can help alleviate chronic pain in a couple ways. Vitamin C and vitamin K, both found in bell peppers, have anti-inflammatory properties, which reduces swelling and protects against osteoporosis.
- Heart Healthy: The anti-inflammatory properties in bell pepper also lowers inflammation in arteries. That means that bell peppers help prevent heart disease and diabetes.