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Bell Peppers

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Bell Peppers Nutritional Information (per 100g)

Water: 93.9 g
Calories: 20 kcal
Protein: 0.9 g
Carbohydrate: 4.6 g
Dietary fiber: 1.7 g
Sugars: 2.4 g
Fat: 0.2 g
Saturated fat: 0.1 g
Polyunsaturated fat: 0.1 g
Vitamin C: 80.4 mg
Vitamin B1: 0.1 mg
Vitamin B3: 0.5 mg
Vitamin B6: 0.2 mg
Vitamin B9: 10 μg
Vitamin A: 18 μg
Vitamin E: 0.4 mg
Vitamin K: 7.4 μg
Calcium: 10 mg
Iron: 0.3 mg
Magnesium: 10 mg
Phosphorus: 20 mg
Potassium: 175 mg
Sodium: 3 mg
Zinc: 0.1 mg

Bell peppers are like a ray of sunshine and colour on any salad plate and they make a deliciously healthy alternative to breadsticks and crisps when dipping into salsa or houmous. Perhaps unsurprisingly, their bright colours, especially the red ones, mean that they are chock-full of nutrients that are incredibly beneficial to your health and body.

Help Effect Weight Loss And Maintain Heart Health. There have been many rumours associated with the power of peppers in helping people to lose weight, but now a very recent study has examined whether or not this is the case. The researchers gave a group of mice either a high-fat diet supplemented with green pepper juice, a high-fat diet on its own or a control diet.

The results showed that the mice that ate the high-fat diet that was supplemented with the green pepper juice experienced less weight gain than those that did not receive the supplement. The juice group also experienced a decrease in triglycerides, overall cholesterol and “bad” cholesterol, as well maintaining blood pressure and heart rate levels that were similar to the control group that had not eaten the high-fat diet.

These findings are certainly promising, but further research does need to be done into this area to fully appreciate the benefits that bell peppers can have on weight loss and maintaining heart health in human participants.

May Help Ease Allergic Reactions. Many foods claim to help ease or prevent allergic reactions, but few have actually been scientifically proven; the humble bell pepper, however, was the subject of a successful study that took place in 2011.

A mouse model of asthma was induced with egg whites and treated using an extract created from bell peppers. The extract was administered orally and the results showed a significant decrease in the symptoms associated with an allergic, asthmatic reaction such as inflammation and narrowing of the airways.

Of course, this doesn’t suggest that taking a pepper extract will prevent allergic reactions, and proper medication should be taken, but it does suggest that a diet rich in bell peppers could help to alleviate the symptoms of allergic reactions.

If You Eat Only One Colour, Make It Red! Red bell peppers are perhaps the most beneficial to our health and not without good reason. They contain a biological compound called capsaicin in large quantities, which has been extensively studied for its various health benefits. A recent study has reviewed the wealth of available scientific evidence regarding the benefits of capsaicin.

The review concludes that consumption of red bell pepper can help to maintain a healthy heart, assist weight loss, prevent cancer, provide anti-inflammatory effects and assist pain relief.