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6 Surprising Health Benefits of Green Peppers

Green peppers or bell peppers (Capsicum annuum) are generally considered a vegetable, although technically they are a type of fruit. Bell peppers are thick-walled, bell-shaped, and come in a variety of colors including green, red, yellow, and orange. Green peppers are simply unripe peppers. They tend to be less sweet than red and yellow peppers and have a slightly bitter taste. They are very nutritious and a great addition to your diet.

6 surprising benefits of green peppers.

1. A rich source of nutrients

Green peppers provide a range of vitamins and minerals. They’re also a good source of fiber and relatively low in carbohydrates. Here is the nutritional composition of one cup (150 grams) of raw green peppers:

Calories: 30
Protein: 1.3 grams
Carbohydrates: 7 grams
Fiber: 2.6 grams
Vitamin A, EAR: 3% Daily Value (DV)
Vitamin C: 134% of DV
Vitamin K: 9% DV
Potassium: 6% of DV
B6 (pyridoxine): 20% of DV

In addition to the nutrients listed above, green peppers contain smaller amounts of other vitamins and minerals, including thiamine (B1), magnesium, copper, and vitamin E.

Green peppers are particularly rich in vitamin C. Because this vitamin is water soluble, your body cannot store it well, so you need to get it from food on a regular basis. Vitamin C is required for many important functions in your body, including immune function, collagen synthesis, and nutrient metabolism.

It also acts as a powerful antioxidant, protecting your cells from harmful oxidative damage. Bell peppers are also a good source of vitamin B6, which is involved in nutrient metabolism, immune function, and neurotransmitter synthesis (the formation of chemical messengers). It also helps form hemoglobin, a protein that carries oxygen in red blood cells.

This crunchy vegetable also contains provitamin A, which your body can convert into vitamin A. Provitamin A comes in the form of beta-carotene, a phytochemical with a bright color and many health benefits. In addition, green peppers are low in calories and relatively low in carbohydrates. They are also a good source of fiber.

2. Good for gut health

Bell peppers are a good source of fiber, which is essential for gut health. Adding high-fiber foods like peppers to your diet can help you meet the recommended fiber intake of 30-35 grams per day for men and 25-32 grams per day for women. One cup (150 grams) of raw green pepper contains 2.5 grams of fiber.

Studies show that increasing your fiber intake can protect you from diseases of the digestive system such as colon cancer and inflammatory bowel disease (IBD). Eating high-fiber foods can also help your digestive system function optimally by preventing constipation and supporting a healthy balance of gut bacteria.

Try eating slices of green peppers with hummus, or add chopped green peppers to salads, chilies, and stir-fries for an extra boost of fiber.

3. Contains health-promoting botanicals

Paprika contains a variety of botanicals that have antioxidant and anti-inflammatory properties. For example, these vegetables provide flavonoids, vitamin C, phenolic compounds, and carotenoids, all of which have health benefits. A 2019 study analyzing the levels of bioactive compounds in peppers found that green peppers contained more phenolic acids, including a potent type called p-coumaric acid, compared to red, orange, and yellow peppers.

Studies have shown that a diet high in phenolic acid can protect against certain health conditions such as insulin resistance, fatty liver, mental decline and heart disease. Additionally, a 2013 study found that green bell pepper extracts have higher antioxidant activity than red, orange, and yellow bell pepper extracts.

4. May support heart and eye health

Adding more fruits and vegetables, like green peppers, to your diet is a smart way to support heart and eye health. Many studies have linked a diet high in fruits and vegetables to a lower risk of heart disease. For example, eating more fruits and vegetables may improve risk factors for heart disease, such as high cholesterol, blood sugar, and blood pressure.

Also, green peppers are high in lutein, a carotenoid nutrient that is essential for eye health. Lutein helps protect the photoreceptor cells in your eyes from damage caused by exposure to light. Therefore, a lutein-rich diet can help reduce the risk of age-related macular degeneration (AMD), a disease that can lead to vision loss.

5. Can help you maintain a healthy weight

Eating more fruits and vegetables like green peppers can help you maintain a healthy weight or even lose weight. Green peppers are low in calories, high in fiber and packed with other nutrients your body needs to function at its best. They are therefore an excellent addition to any diet. However, it is better to eat a variety of fruits and vegetables than to increase your consumption of peppers. This is because people who eat more fruits and vegetables tend to have less body fat and weigh less than those who eat fewer fruits and vegetables.

Studies also show that people who eat lots of fruits and vegetables tend to have less visceral fat, a type of deep abdominal fat that’s strongly linked to an increased risk of disease, than people who eat fewer fruits and vegetables. So, to improve the overall quality of your diet and promote healthy body weight, try incorporating not only green peppers but other fruits and vegetables into your meals and snacks as well.

6. Versatile and delicious

In addition to being highly nutritious, green peppers are versatile and tasty, both raw and cooked. Keep in mind that green peppers are less sweet than red, yellow, and orange peppers. The green version also contains fewer carotenoids and flavonoids, but more phenolic acids. Here’s how you can add all of the paprika colors to your diet to take advantage of their diverse nutrient compositions.

Whatever color of pepper you choose, there are almost countless ways to enjoy it, for example:

– Add them to vegetable and chicken stir-fries.
– Cut into slices and serve with hummus as a dip.
– Dice them up and use them as a crunchy salad garnish.
– Use them in soups, stews
– Add them to rice and beans,
– Fry them with onions and spices to enjoy as a side dish.
– Combine them with eggs and other vegetables in an omelette.

Don’t be afraid to experiment. Adding bell peppers to your favorite breakfast, lunch, and dinner recipes yields nutritious, colorful, and flavorful results.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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