Tasty and versatile, bell peppers are unique foods from the plants of the species Capsicum annuum.Health Benefits Bell peppers are low in calories and high in nutrients, including several important vitamins.Reduced risk of diabetes High-fiber foods, such as bell peppers, slow down how quickly sugar is absorbed into your bloodstream.The vitamin C abundant in bell peppers may also help reduce elevated blood sugar levels in people with Type 2 diabetes. .
Bell Peppers 101: Nutrition Facts and Health Benefits
They are low in calories and exceptionally rich in vitamin C and other antioxidants, making them an excellent addition to a healthy diet.Nutrition facts Fresh, raw bell peppers are mainly composed of water (92%).The main nutrients in 3.5 ounces (100 grams) of raw, red bell peppers are ( 1 ): Calories: 31.The carbs are mostly sugars — such as glucose and fructose — which are responsible for the sweet taste of ripe bell peppers.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.Pyridoxine is the most common type of vitamin B6, which is a family of nutrients important for the formation of red blood cells.Pyridoxine is the most common type of vitamin B6, which is a family of nutrients important for the formation of red blood cells.Red bell peppers are high in pro-vitamin A (beta carotene), which your body converts into vitamin A ( 4 ).Other plant compounds Bell peppers are rich in various antioxidants — especially carotenoids, which are much more abundant in ripe specimens ( 5 ).Studies indicate that this polyphenol antioxidant may be beneficial for preventing certain chronic conditions, such as heart disease and cancer ( 4 , 10 , 11 ).Studies indicate that this polyphenol antioxidant may be beneficial for preventing certain chronic conditions, such as heart disease and cancer ( , , ).Similarly to quercetin, luteolin is an polyphenol antioxidant that may have a variety of beneficial health effects ( 4 , 12 ).SUMMARY Bell peppers contain many healthy antioxidants, including capsanthin, violaxanthin, lutein, quercetin, and luteolin.High consumption of fruits and vegetables has been linked to a reduced risk of many chronic illnesses, such as cancer and heart disease.Eye health The most common types of visual impairments include macular degeneration and cataracts, the main causes of which are aging and infections ( 13 ).A number of studies indicate that regular consumption of foods rich in these carotenoids may cut the risk of both cataracts and macular degeneration ( 19 , 20 , 21 , 22 , 23 ).Dietary iron absorption increases significantly when you consume fruits or vegetables high in vitamin C ( 25 ).For this reason, eating raw bell peppers alongside iron-rich foods — such as meat or spinach — may help increase your body’s iron stores, cutting your risk of anemia. .
Fiber In Peppers: The Fact And Fiction
One way to increase the amount of fiber in your diet is to consume fresh fruits and vegetables.Peppers are technically fruits (even though we treat them as vegetables) so they fall into that category, but how rich in fiber are they?Note that while the smaller scotch bonnet contains more fiber, it is a very hot pepper.What’s more, much of the fiber in foods like Brussels sprouts and lima beans is soluble.Soluble fiber is beneficial for more than just digestion and constipation, it can help to treat illnesses like diabetes and heart disease as well. .
6 Surprising Benefits of Green Peppers
The peppers are also a good source of vitamin B6, which is involved in nutrient metabolism, immune function, and neurotransmitter synthesis (the creation of chemical messengers).Studies show that increasing your fiber intake can protect against digestive system conditions like colon cancer and inflammatory bowel disease (IBD) ( 8 , 9 ).Eating fiber-rich foods can also help keep your digestive system functioning optimally by preventing constipation and promoting a healthy gut bacteria balance ( 10 ).Adding fiber-rich foods to your diet can promote healthy gut function and protect against conditions that affect the digestive system.Studies have shown that diets high in phenolic acids may protect against certain health conditions, such as insulin resistance, fatty liver, mental decline, and heart disease ( 12 , 13 , 14 ).Eating a diet high in antioxidants — like vitamin C and carotenoids from green peppers — benefits your health in several ways.For example, a large 2018 review of 69 studies found that either consuming more vitamin C and carotenoids and/or having higher blood concentrations of these antioxidants was associated with a reduced risk of heart disease, cancer, and all-cause mortality ( 16 ).Summary Green sweet peppers are high in antioxidant and anti-inflammatory plant compounds, including vitamin C, carotenoids, and phenolic acids.Numerous studies have linked diets rich in fruits and vegetables with a lower heart disease risk ( 17 , 18 , 19 , 20 ).Furthermore, green bell peppers are rich in lutein, a carotenoid nutrient that’s essential for eye health.As such, eating a lutein-rich diet may help reduce the risk of age-related macular degeneration (AMD), a condition that can cause vision loss ( 27 ).Summary Studies show that diets high in vegetables and fruits like green sweet peppers protect against heart disease.Green sweet peppers are low in calories, high in fiber, and packed with other nutrients your body needs to function optimally.So, to improve your overall diet quality and promote a healthy body weight, try incorporating not just green sweet peppers but also other fruits and vegetables into your meals and snacks.No matter the color of the bell pepper you choose, there are almost countless ways to enjoy them, for example: Add them to vegetable and chicken stir-fries.Adding bell peppers to your favorite breakfast, lunch, and dinner recipes can create nutritious, colorful, and tasty results. .
33 Vegetables High in Fiber
Vegetables are arguably the healthiest of all the food groups and are a great source of fiber. .
6 foods to help fight constipation
Constipation can occur for a variety of medical reasons, but more often than not, it is simply due to a poor diet and unhealthy lifestyle.Good ol’ H20 is a crucial component to relieving that uncomfortably “full” feeling and helping to move waste through your bowels.This means that it will retain water as it passes through your digestive system creating a gel like consistency and helping to prevent constipation.If you’re sick of chomping on apples, throw raspberries, grapefruits, mangoes and oranges into the mix, they’re also high in soluble fiber and great for digestive health.Bell peppers, eggplant, and leafy greens like kale, broccoli rabe and arugula are also high in insoluble fiber.Like all high-fiber foods, oats contain a combo of insoluble and soluble fiber, but they’re famous for helping to lower cholesterol and decrease the risk of diabetes.Top with raspberries for an extra fiber boost, or if you suffer from an insatiable sweet tooth, try this peanut butter cup oatmeal.These on-the-go nuts are high in potassium, provide you with important B vitamins, and just one ounce packs about 3 grams of fiber.The fiber will help stay fuller longer and the healthy fat and protein also add satiety, making them a perfect snack if you’re looking to manage your weight.For more tips on how to live your most nutritious life, follow Keri on Instagram @nutritiouslifeoffical and sign up for our One Small Thing newsletter! .
Soluble Fiber in Bell Peppers
Less than half of American adults consume the 25 to 38 grams of total dietary fiber daily that is recommended by the National Academy of Sciences, reports the Cleveland Clinic.In the digestive tract, soluble fiber absorbs water and swells into a thick, gel-like mass that slows down the rate food moves through the intestines.Because of its effect on cholesterol, eating plenty of soluble fiber may significantly lower your risk of cardiovascular disease. .
Low-fiber diet do's and don'ts
Fiber is the part of fruits, vegetables and grains not digested by your body.As a result, the amount of undigested material passing through your large intestine is limited and stool bulk is lessened.You have narrowing of the bowel due to a tumor or an inflammatory disease.As your digestive system returns to normal, you usually can slowly add more fiber back into your diet.A low-fiber diet limits the types of vegetables, fruits and grains that you can eat.Milk doesn't contain fiber, but it may contribute to discomfort or diarrhea, especially if you're lactose intolerant.Depending on your condition and tolerance, your doctor may recommend a diet that is more or less restricted.Foods you might not expect — such as yogurt, ice cream, cereal and even beverages — can have added fiber.Baked goods made with refined wheat or rye flour, such as bread, biscuits, pancakes, waffles, bagels, saltines and graham crackers.Hot and cold cereals that have less than 2 grams of dietary fiber in a single serving, such as those made from rice.Bananas, melons, applesauce and canned peaches (no skin).Butter, margarine, oils and salad dressings without seeds.Good cooking methods include simmering, poaching, stewing, steaming and braising.Keep in mind that you may have fewer bowel movements and smaller stools while you're following a low-fiber diet.Once your digestive system has returned to normal, you can slowly reintroduce fiber into your diet.If you must continue eating this diet for a longer time, consult a registered dietitian to make sure your nutritional needs are being met.If you are a Mayo Clinic patient, this could include protected health information. .
Low-Carb Stuffed Bell Pepper
Mix the shredded pork with seasonings you enjoy; spicy garlic sauce and lime juice work well.However, you can flavor the shredded pork filling in advance to make the wraps faster to prepare.Cook a thick omelet and fill it with shredded pork for a hearty, quick meal anytime of the day.Once the sauce for your chili is hot, add the shredded pork and let the flavors blend briefly before serving.A topping of sour cream or green onions with a lime wedge garnish adds zest to the chili without adding a lot of carbohydrates. .