What Happens to Your Body When You Eat Bell Peppers Regularly

Peppers (Annual capsicum L.) contain essential nutrients that can support eye health and prevent anemia, among other benefits. They are part of the nightshade family and can be eaten raw or cooked.

The color of the pepper changes depending on its maturity. Green peppers are the least ripe and have a slightly bitter flavor. Yellow, orange, purple and red peppers (“sweet peppers”) are the ripest and sweetest.

Peppers are excellent sources of lutein and zeaxanthin, carotenoids that may benefit eye health.

What the research says: Research shows that daily lutein supplements can increase macular pigment optical density (MPOD) and improve visual function in people with early signs of age-related macular degeneration (AMD). Low MPOD is a significant risk factor for AMD.

In general, a diet rich in lutein and zeaxanthin can reduce the risk of AMD. Peppers are exceptionally rich in these nutrients.

Anemia occurs when your blood contains a reduced number of red blood cells or hemoglobin, the protein that helps your red blood cells carry oxygen from your lungs to the rest of your body. This is a common diagnosis usually caused by iron deficiency.

One large red pepper contains 0.705 milligrams (mg) of ironor approximately 4% of the recommended intake for adult women and 9% for adult men. It is also contains 210 milligrams of vitamin C—more than double the recommended daily amount. Vitamin C improves the way the body absorbs iron from plant sources.

Fresh peppers may benefit people at risk of anemia, including young children, menstruating people, and pregnant women.

Peppers are full of antioxidants, including vitamin A and vitamin C and beta-carotene. These components help protect the body against cellular damage and may help prevent certain inflammatory diseases, including certain cancers, cardiovascular diseases and neurological disorders (brain or nervous system).

What the research says: All peppers can help reduce free radicals and oxidative stress, but yellow peppers appear to have the highest antioxidant activity of all varieties. Free radicals are very unstable and reactive molecules in your body. Your body has antioxidants to help neutralize them.

Peppers contain compounds, such as vitamin C and beta-cryptoxanthin, that have possible anti-inflammatory properties. They are also rich in antioxidants, like quercetin and luteolin.

What the research says: Peppers can help reduce inflammation and manage arthritis symptoms. They may reduce inflammation, thereby reducing symptom severity and chronic (long-term) discomfort.

Try to include a variety of anti-inflammatory foods and follow the medical advice of your healthcare professional.

Peppers are mostly water, but they contain many powerful nutrients that support health.

One large red pepper (164 grams) provides:

• Calories: 43
• Fat: 0.49 grams (g)
• Carbohydrates: 9.9g
• Fiber: 3.4g
• Added sugars: 0g
• Protein: 1.6g
• Iron: 0.71 milligrams (mg), or 9% of the daily value (DV)
• Vitamin A: 257 micrograms (mcg), or 29% of the DV
• Vitamin C: 210 mg, or 233% of the DV
• Vitamin E: 2.59 mg, or 17% of the DV
• Potassium: 346 mg, or 10% of the DV
• Folate: 75.4 mcg, or 19% of the DV

Different colors of peppers offer slightly different nutrition. For example, red peppers contain more vitamin A, vitamin C, and folate than green peppers. It also contains slightly more calories, fat, carbohydrates, fiber and protein.

Peppers are generally considered safe for the average healthy adult. However, they can trigger side effects in some people. Although extremely rare, some people are allergic to peppers. Studies have shown that people with pollen allergies may be sensitive to compounds in peppers.

Consuming large amounts of bell pepper can cause gas or bloating due to its high fiber content. Be aware of your portion sizes and discuss any potential concerns with a healthcare professional or registered dietitian (RD).

Peppers can be enjoyed fresh or included in various recipes. Here are some tips:

• Add to various dishes: Toss pepper slices into salads, add them to sandwiches, or toss them into eggs, pastas, or stir-fries.
• Experiment with different colors: Green peppers have a more bitter taste, while yellow, red, orange, and purple peppers have a sweeter taste.
• Keep Them Fresh Longer: Dry the peppers before putting them in the refrigerator. Store them in an open mesh or plastic bag and place them in a low humidity drawer.
• Soften their crispy texture: Brown them in a pan with low sodium seasonings.
• Stuff them: Stuff them with ingredients like rice, sautéed vegetables, and a protein source.
• Try grilling: Brush them with olive oil and place them directly on the grill. Grill them uncovered until the skins are charred and the flesh is tender. Remove them from the heat, wrap them in aluminum foil and let them rest for about 15 minutes. You can remove the skin before eating.
• Try roasting: Cut them in half and roast them at 425 degrees Fahrenheit (218 degrees Celsius) until the skins are charred and wrinkly. Remove the skin before eating.