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. 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. 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. Bell peppers (Capsicum annuum) are fruits that belong to the nightshade family. They are related to chili peppers, tomatoes, and breadfruit, all of which are native to Central and South America. Also called sweet peppers or capsicums, bell peppers can be eaten either raw or cooked. Like their close relatives, chili peppers, bell peppers are sometimes dried and powdered. In that case, they are referred to as paprika. They are low in calories and exceptionally rich in vitamin C and other antioxidants, making them an excellent addition to a healthy diet. Bell peppers come in various colors, such as red, yellow, orange, and green — which are unripe. Green, unripe peppers have a slightly bitter flavor and are not as sweet as fully ripe ones. This article tells you everything you need to know about peppers. Fresh, raw bell peppers are mainly composed of water (92%). The rest is carbs and small amounts of protein and fat. The main nutrients in 3.5 ounces (100 grams) of raw, red bell peppers are (1):
CarbsBell peppers are primarily composed of carbs, which account for most of their calorie content — with 3.5 ounces (100 grams) holding 6 grams of carbs. The carbs are mostly sugars — such as glucose and fructose — which are responsible for the sweet taste of ripe bell peppers. Bell peppers also contain small amounts of fiber — 2% by fresh weight. Calorie for calorie, they are a very good fiber source (1). SUMMARY Bell peppers are loaded with various vitamins and minerals (1):
SUMMARY Bell peppers are rich in various antioxidants — especially carotenoids, which are much more abundant in ripe specimens ( 5). The main compounds in bell peppers are:
SUMMARY Like most whole plant foods, bell peppers are considered a healthy food. High consumption of fruits and vegetables has been linked to a reduced risk of many chronic illnesses, such as cancer and heart disease. In addition, bell peppers may have a number of other health benefits. Eye healthThe most common types of visual impairments include macular degeneration and cataracts, the main causes of which are aging and infections (13). However, nutrition may also play a significant role in developing these diseases. Lutein and zeaxanthin — carotenoids found in relatively high amounts in bell peppers — may improve eye health when consumed in adequate amounts (9, 14 , 15). In fact, they protect your retina — the light-sensitive inner wall of your eye — from oxidative damage (16, 17, 18). A number of studies indicate that regular consumption of foods rich in these carotenoids may cut the risk of both cataracts and macular degeneration (19, 20, 21, 22, 23). Thus, adding bell peppers to your diet may help lower your risk of visual impairments. Anemia preventionAnemia is a common condition characterized by a reduced ability of your blood to carry oxygen. One of the most common causes of anemia is iron deficiency, the main symptoms of which are weakness and tiredness. Not only are red bell peppers a decent source of iron, they are also exceptionally rich in vitamin C, which increases the absorption of iron from your gut (24). In fact, one medium-sized red bell pepper may contain 169% of the RDI for vitamin C (1). Dietary iron absorption increases significantly when you consume fruits or vegetables high in vitamin C (25). For this reason, eating raw bell peppers alongside iron-rich foods — such as meat or spinach — may help increase your body’s iron stores, cutting your risk of anemia. SUMMARY Bell peppers are generally healthy and well-tolerated, but some people may be allergic. That said, allergy is quite rare. Still, some people that have pollen allergy may also be sensitive to bell peppers due to allergic cross-reactivity (26, 27). Allergic cross-reactions can happen between certain foods because they may contain the same allergens — or allergens similar in chemical structure. SUMMARY Bell peppers are rich in many vitamins and antioxidants, especially vitamin C and various carotenoids. For this reason, they may have several health benefits, such as improved eye health and reduced risk of several chronic diseases. All in all, bell peppers are an excellent addition to a healthy diet. What are 3 health benefits of peppers?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.
What are the health benefits of hot peppers?Fiery peppers pack major health perks. In terms of vitamin C, they beat oranges 3 to 1. They're also stuffed with vitamins A, B, and E. Some studies suggest capsaicin acts as an antioxidant to protect your cells and helps tamp down inflammation.
Is eating raw peppers good for you?Technically a fruit, red peppers are more common as a staple in the vegetable produce section. They're also an excellent source of vitamins A and C. Each half cup of raw red pepper provides you with 47 percent of your daily recommended intake of vitamin A and 159 percent of your vitamin C.
What benefits do bell peppers give?Bell peppers are rich in many vitamins and antioxidants, especially vitamin C and various carotenoids. For this reason, they may have several health benefits, such as improved eye health and reduced risk of several chronic diseases. All in all, bell peppers are an excellent addition to a healthy diet.
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