Bell peppers, or sweet peppers, are popular vegetables that people can eat raw or cooked. Bell peppers come in different colours, depending on how ripe they are. Choose from the least ripe green peppers through to yellow, orange, purple, or red, which are the ripest. All colours of pepper have nutritional benefits, but red peppers may have higher antioxidant and phytonutrient levels because they are riper than yellow or green peppers. Bell peppers naturally contain small amounts of sugar. Red peppers are sweeter, while green peppers can taste more bitter. It contains Vitamin C, Vitamin A, Vitamin B6, Vitamin B12, Folate.

Vitamin C

Bell peppers are high in vitamin C, especially red peppers. According to the National Institutes of Health (NIH), ½ a cup of raw, red pepper provides 95mg Source of vitamin C, which accounts for 106% of the recommended daily value for adults and children aged 4 and over. Like all vitamins, vitamin C is essential. This means the body cannot make it by itself, and it only receives it through diet. Vitamin C is important for many functions in the body, including :

• Producing collagen in the body, which is essential for healing wounds and forming connective tissue.
• Protein metabolism.
• Supports the immune system.
• Increasing the absorption of non-heme iron which is found in plants).
• Powerful antioxidant capacity, neutralizing free radicals and decreasing the risk of cancer and other diseases associated with oxidative stress.

Vitamin A

According to the NIH, ½ a cup of raw, red pepper provides 117 mcg retinol activity equivalents of vitamin A, which is 13% of the recommended daily value. The form of vitamin A that orange and red peppers contain is called beta carotene, which the body converts into the active form of vitamin A. Beta carotene is what gives these peppers their orange and red colours.

Vitamin A plays an essential role in :

• Vision.
• Immune function.
• Reproduction.
• Communication between cells.
• Cell growth.
• Normal functioning of organs.

Peppers are also a good source of other vitamins and minerals :

Vitamin B6 : This vitamin supports the central nervous system and metabolism.

Folate : This vitamin, also known as vitamin B9, helps transform carbohydrates into energy and is essential for normal cell growth and development.

Vitamin E : This vitamin supports the immune system and keeps blood vessels healthy.

Fiber : This nutrient promotes gut and cardiovascular health by supporting regular bowel movements and reducing low-density lipoprotein cholesterol levels.

Health benefits are as follows :

1. Antioxidant activity : Bell peppers are an excellent source of antioxidants, including flavonoids, which help to protect against oxidative damage in the body. Bell peppers contain a number of different antioxidants :

• Quercetin.
• Luteolin.
• Capsaicinoids.
• Vitamin C.
• Beta carotene.
• Lycopene.

These compounds help prevent oxidative cell damage, which may help to prevent certain diseases such as :

• Cancer
• Diabetes
• Cataracts
• Cardiovascular disease
• Alzheimer’s disease
• Parkinson’s disease
• The flavonoids in peppers also help to protect brain cells by helping prevent oxidation of the essential fats within those cells.

2. Eye health : Zeaxanthin and lutein are carotenoids in peppers that may help protect eye health.

• Yellow peppers contain high levels of lutein.

3. Inflammatory conditions and arthritis : Beta-cryptoxanthin and the high vitamin C content present in bell pepper help to reduce inflammation of joints. Beta-cryptoxanthin is a carotenoid in red and orange peppers.

• Eating bell pepper help to reduce risk of getting inflammation of joints.
• Bell peppers may help to protect bone and cartilage cells because of their high vitamin C levels.

4. It helps to improve your digestion : Raw or partially cooked are the best form of eating bell pepper in your routine life.

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