Bell peppers (Capsicum annuum) are fruits that belong to the nightshade family. They are low in calories and rich in vitamin C and other antioxidants, making them an excellent addition to a healthy diet.

Bell peppers 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 raw or cooked.

Bell peppers are sometimes dried and powdered. They are referred to as paprika.

Bell peppers come in various colors, such as:

• red
• yellow
• orange
• green (unripe)

Green, unripe peppers have a slightly bitter flavor and are less sweet than fully ripe ones.

This article tells you everything you need to know about peppers and their health benefits.

Share on Pinterest

Nutrition facts

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:

• Calories: 26
• Water: 92%
• Protein: 1 gram
• Carbs: 6 grams
• Sugar: 4.2 grams
• Fiber: 2.1 grams
• Fat: 0.3 grams

Carbs

Bell peppers are primarily composed of carbohydrates, which account for most of their calorie content. A 3.5-ounce (100 grams) serving contains 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.

They provide a decent amount of fiber for a low calorie food.

Vitamins and minerals

Bell peppers contain various vitamins and minerals, including:

• Vitamin C: One medium-sized red bell pepper provides 169% of the Reference Daily Intake (RDI) for vitamin C, making it one of the richest dietary sources of this essential nutrient.
• Vitamin B6: Pyridoxine is the most common type of vitamin B6, a family of nutrients important for forming red blood cells.
• Vitamin K1: A form of vitamin K, also known as phylloquinone, K1 is important for blood clotting and bone health.
• Potassium: This essential mineral may improve heart health.
• Folate, also known as vitamin B9, has a variety of functions in the body. Adequate folate intake is very important during pregnancy.
• Vitamin E: A powerful antioxidant, vitamin E is essential for healthy nerves and muscles. The best dietary sources of this fat-soluble vitamin include oils, nuts, seeds, and vegetables.
• Vitamin A: Red bell peppers are high in pro-vitamin A (beta carotene), which your body converts into vitamin A.

Other plant compounds

Bell peppers are rich in various antioxidants, especially carotenoids, which are much more abundant in ripe specimens.

The main compounds in bell peppers include:

• Capsanthin: Especially high in red bell peppers, capsanthin is a powerful antioxidant responsible for their brilliant red color.
• Violaxanthin: This is a carotenoid responsible for the orange color in orange and yellow bell peppers.
• Lutein: Lutein is abundant in green (unripe) bell peppers and yellow and orange bell peppers. Adequate lutein intake may improve eye health.
• Quercetin: Research indicates that this polyphenol antioxidant may be beneficial for preventing certain chronic conditions, such as heart disease and cancer.
• Luteolin: Similarly to quercetin, luteolin is a polyphenol antioxidant that may have various beneficial health effects.

Health benefits of bell peppers

Like most whole plant foods, bell peppers are considered a nutritious food.

High consumption of fruits and vegetables has been linked to a reduced risk of many chronic illnesses, such as cancer and heart disease.

Regularly eating bell peppers as part of a nutrient-rich diet may have other health benefits, including:

Eye health

The most common visual impairments include macular degeneration and cataracts, which are mainly caused by aging and infections. However, nutrition may also play a significant role in eye health.

Lutein and zeaxanthin, carotenoids found in relatively high amounts in bell peppers, may improve eye health when consumed in adequate amounts. They may protect your retina, the light-sensitive inner wall of your eye, from oxidative damage.

Regularly consuming foods rich in these carotenoids may cut the risk of both cataracts and macular degeneration, which can cause visual impairment.

Immune health

Bell peppers are high in vitamin C.

Getting enough vitamin C in your diet can support your overall immune health and may have a protective role in:

• maintaining cardiovascular health
• preventing and supporting treatment for cancer
• preventing and shortening the duration of the common cold

Too much vitamin C in your diet can lead to kidney stones.

Learn more about the health benefits of vitamin C.

Adverse effects

Bell peppers are generally healthy and well-tolerated, but some people may be allergic to them. That said, an allergy to bell peppers and other nightshades is not common.

Still, some people with an allergy to pollen, particularly mugwort pollen, may also be sensitive to bell peppers due to allergic cross-reactivity, or oral allergy syndrome.

Allergic cross-reactions can happen between certain foods because they may contain the same allergens or allergens similar in chemical structure.

The bottom line

Bell peppers are rich in vitamins and antioxidants, especially vitamin C and carotenoids.

For this reason, they may have several health benefits, such as improved eye health and reduced risk of several chronic diseases.

Bell peppers are a nutritious addition to a balanced diet.