In This ArticleView AllIn This ArticleBell Pepper NutritionHealth BenefitsAre Bell Peppers Safe for Everyone to Eat?Healthy Eating TipsFAQs
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In This Article
Bell Pepper Nutrition
Health Benefits
Are Bell Peppers Safe for Everyone to Eat?
Healthy Eating Tips
FAQs
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Bell peppers are vibrant and popular vegetables that come in many colors, including red, orange, yellow and green. They are full of vitamins and minerals that can benefit your health. Green peppers are unripe, offering a slightly more bitter and earthy flavor than their sweeter, more ripe counterparts. And if you ask us, dishes likeVeggie Fajitas,Chicken Paprikash SoupandSheet-Pan Sausage & Pepperswouldn’t be the same without them. But what happens when you eat them regularly or multiple times per week? We spoke with nutrition experts to get the scoop.
One medium red bell pepper (approximately 119 grams) contains the following:
Calories: 31Carbohydrates: 7 gDietary fiber: 3 gTotal sugar: 5 gAdded sugar: 0 gProtein: 1 gTotal fat: 0 gSaturated fat:0 gCholesterol:0Sodium: 5 mgVitamin C: 152 mg (190% Daily Value)Vitamin K: 5 mcg (5% DV)Vitamin A:187 mcg (23% DV)
Health Benefits of Bell Peppers
May Reduce Inflammation
Erika Barrera, M.P.H., RDN, a registered dietitian and wellness educator, tellsEating Well, “Bell peppers contain antioxidants such as carotenoids and anthocyanins that help prevent cell damage in the body. This is important for inflammation and cancer prevention.”
May Support Eye Health
In a 2020 study published inProceedings, researchers looked at different varieties of peppers to determine which ones had the highest levels of zeaxanthin. They found that orange bell peppers contained high levels of zeaxanthin, while others had different beneficial types of orange pigments like lutein.
Other research suggests that zeaxanthin may also provide antioxidant protection for the heart, liver and skin as well.
May Bolster the Immune System
According toKrista Wale, RD, a registered dietitian and founder of Louisiana Nutrition Associates, “Incorporating bell peppers into your daily diet could potentially offer a wealth of nutrition for your body, especially for your immune system.”
One red bell pepper provides nearly three times as much vitamin C as an orange.“Research shows that regular consumption of foods rich in vitamin C helps support your immune system to fight off infections and illnesses,” says Wale.
6 Foods With More Vitamin C than an Orange
May Promote Brain Health
Eating bell peppers may help keep your brain healthy and prevent age-related memory loss. One studyfound that the flavonoids, phenolic acids and carotenoids found in peppers may help prevent memory loss associated with Alzheimer’s disease.
The nutrients contained in ripe peppers may also block enzyme activity that releases amyloid proteins in the brain and nervous system. Amyloid proteins are believed to be responsible for damaging nerve fibers and increasing the risk of developing Alzheimer’s disease.
May Help with Digestion
Bell peppers are a great source offiber, which offers many health benefits, including better digestion, improved heart health and stable energy levels.Erika Barrera, M.P.H., RDN, says “Fiber helps manage blood sugar and cholesterol while keeping the gut microbiome healthy.” Fiber also helps to feed the healthy gut bacteria living in your digestive tract, which can help support a healthy microbiome.
Most people can enjoy the health benefits of bell peppers with no issues. Bell pepper allergies are rare, but they do exist. “Bell peppers are safe for everyone to eat unless an individual has noticeable discomfort from eating them or has an allergy,” says Barrera.
“It’s OK to eat bell peppers every day, but the goal should be to incorporate a variety of colorful vegetables in the diet throughout the week,” Barrera tellsEating Well.
Tips for Enjoying Bell Peppers
How to Cut a Bell Pepper
The Bottom Line
Bell peppers are an excellent source of vitamins and antioxidants. Eating them may provide several health benefits including decreased inflammation, reduced disease risk, improved immune health and improved eye health. And feel free to enjoy them on a regular basis unless you notice uncomfortable digestive symptoms. There are plenty of ways to enjoy this versatile vegetable—check out ourHealthy Pepper Recipesfor meal ideas and inspiration.
Frequently Asked QuestionsBell peppers are rich in vitamin C and antioxidants. These nutrients may improve eye health, immune health, brain health and help reduce cancer and chronic disease risk.It’s OK to eat bell peppers every day, but some people may need to limit their intake to one per day. Consuming too many bell peppers may cause gas and bloating in some, due to their high fiber content. It’s also a good idea to include a variety of fruits and vegetables in your diet.You can reap the benefits of eating bell peppers whether they are raw or cooked, but cooking bell peppers may make it easier for your body to absorb the nutrients. However, cooking a pepper for a long time may reduce its vitamin C content.
Frequently Asked Questions
Bell peppers are rich in vitamin C and antioxidants. These nutrients may improve eye health, immune health, brain health and help reduce cancer and chronic disease risk.
It’s OK to eat bell peppers every day, but some people may need to limit their intake to one per day. Consuming too many bell peppers may cause gas and bloating in some, due to their high fiber content. It’s also a good idea to include a variety of fruits and vegetables in your diet.
You can reap the benefits of eating bell peppers whether they are raw or cooked, but cooking bell peppers may make it easier for your body to absorb the nutrients. However, cooking a pepper for a long time may reduce its vitamin C content.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.FoodData Central. (n.d.).https://fdc.nal.usda.gov/fdc-app.html#/food-details/170108/nutrientsMajdan, M., & Bobrowska-Korczak, B. (2022). Active compounds in fruits and inflammation in the body.Nutrients,14(12), 2496.https://doi.org/10.3390/nu14122496Agarwal, R., Hong, H. T., Cave, R., Harper, S., & O’Hare, T. (2020). Orange Capsicums and Chillies as a Potential Source of Dietary Zeaxanthin, an Important Macular Carotenoid for Eye Health.Proceedings.https://doi.org/10.3390/proceedings2019036161Murillo, A. G., Hu, S., & Fernández, M. L. (2019). Zeaxanthin: metabolism, properties, and antioxidant protection of eyes, heart, liver, and skin.Antioxidants,8(9), 390.https://doi.org/10.3390/antiox8090390Thuphairo, K., Sornchan, P., & Suttisansanee, U. (2019). Bioactive Compounds, Antioxidant Activity and Inhibition of Key Enzymes Relevant to Alzheimer’s Disease from Sweet Pepper (Capsicum annuum) Extracts.Journal of Food Science and Nutrition,24(3), 327–337.https://doi.org/10.3746/pnf.2019.24.3.327
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.FoodData Central. (n.d.).https://fdc.nal.usda.gov/fdc-app.html#/food-details/170108/nutrientsMajdan, M., & Bobrowska-Korczak, B. (2022). Active compounds in fruits and inflammation in the body.Nutrients,14(12), 2496.https://doi.org/10.3390/nu14122496Agarwal, R., Hong, H. T., Cave, R., Harper, S., & O’Hare, T. (2020). Orange Capsicums and Chillies as a Potential Source of Dietary Zeaxanthin, an Important Macular Carotenoid for Eye Health.Proceedings.https://doi.org/10.3390/proceedings2019036161Murillo, A. G., Hu, S., & Fernández, M. L. (2019). Zeaxanthin: metabolism, properties, and antioxidant protection of eyes, heart, liver, and skin.Antioxidants,8(9), 390.https://doi.org/10.3390/antiox8090390Thuphairo, K., Sornchan, P., & Suttisansanee, U. (2019). Bioactive Compounds, Antioxidant Activity and Inhibition of Key Enzymes Relevant to Alzheimer’s Disease from Sweet Pepper (Capsicum annuum) Extracts.Journal of Food Science and Nutrition,24(3), 327–337.https://doi.org/10.3746/pnf.2019.24.3.327
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
FoodData Central. (n.d.).https://fdc.nal.usda.gov/fdc-app.html#/food-details/170108/nutrientsMajdan, M., & Bobrowska-Korczak, B. (2022). Active compounds in fruits and inflammation in the body.Nutrients,14(12), 2496.https://doi.org/10.3390/nu14122496Agarwal, R., Hong, H. T., Cave, R., Harper, S., & O’Hare, T. (2020). Orange Capsicums and Chillies as a Potential Source of Dietary Zeaxanthin, an Important Macular Carotenoid for Eye Health.Proceedings.https://doi.org/10.3390/proceedings2019036161Murillo, A. G., Hu, S., & Fernández, M. L. (2019). Zeaxanthin: metabolism, properties, and antioxidant protection of eyes, heart, liver, and skin.Antioxidants,8(9), 390.https://doi.org/10.3390/antiox8090390Thuphairo, K., Sornchan, P., & Suttisansanee, U. (2019). Bioactive Compounds, Antioxidant Activity and Inhibition of Key Enzymes Relevant to Alzheimer’s Disease from Sweet Pepper (Capsicum annuum) Extracts.Journal of Food Science and Nutrition,24(3), 327–337.https://doi.org/10.3746/pnf.2019.24.3.327
FoodData Central. (n.d.).https://fdc.nal.usda.gov/fdc-app.html#/food-details/170108/nutrients
Majdan, M., & Bobrowska-Korczak, B. (2022). Active compounds in fruits and inflammation in the body.Nutrients,14(12), 2496.https://doi.org/10.3390/nu14122496
Agarwal, R., Hong, H. T., Cave, R., Harper, S., & O’Hare, T. (2020). Orange Capsicums and Chillies as a Potential Source of Dietary Zeaxanthin, an Important Macular Carotenoid for Eye Health.Proceedings.https://doi.org/10.3390/proceedings2019036161
Murillo, A. G., Hu, S., & Fernández, M. L. (2019). Zeaxanthin: metabolism, properties, and antioxidant protection of eyes, heart, liver, and skin.Antioxidants,8(9), 390.https://doi.org/10.3390/antiox8090390
Thuphairo, K., Sornchan, P., & Suttisansanee, U. (2019). Bioactive Compounds, Antioxidant Activity and Inhibition of Key Enzymes Relevant to Alzheimer’s Disease from Sweet Pepper (Capsicum annuum) Extracts.Journal of Food Science and Nutrition,24(3), 327–337.https://doi.org/10.3746/pnf.2019.24.3.327
