Bell peppers are related to chili peppers, tomatoes, etc., all of which originate from Central and South America. Bell peppers, also known as sweet peppers, can be eaten raw or cooked. Bell peppers are low in calories and exceptionally rich in vitamin C and other antioxidants, making them a great addition to a healthy and balanced diet.

1. Nutritional Value of Bell Peppers

The main nutrients contained in 100 grams of raw red bell peppers include:

Calories: 31
Water: 92%
Protein: 1 gram
Carbs: 6 grams
Sugar: 4.2 grams
Fiber: 2.1 grams
Fat: 0.3 grams

1.1 Carbs in bell peppers

Bell peppers are mainly composed of carbohydrates – carbs, 100 grams of bell peppers contain 6 grams of carbs.

Carbs in bell peppers are mainly composed of sugars, such as glucose and fructose, which is also the reason why we taste sweet when we eat bell peppers.

In addition, bell peppers also contain a rich amount of fiber, accounting for about 2% of fresh weight, which is very good for health.

1.2 Vitamins and Minerals

“What vitamins are in bell peppers?” In fact, bell peppers are rich in vitamin C, with just one bell pepper providing 169% of the RDI. Other vitamins and minerals found in bell peppers include: Vitamin K1, vitamin E, vitamin A, folate, and potassium.

Vitamin C: One medium red bell pepper provides 169% of the Reference Daily Intake (RDI) of vitamin C, making it one of the most important dietary sources of this nutrient.
Vitamin B6: Pyridoxine, the most common form of vitamin B6, is a family of nutrients important for the formation of red blood cells.
Vitamin K1: Vitamin K1 is important for blood clotting and bone health.
Vitamin E: This vitamin is classified as a powerful antioxidant, vitamin E is necessary for healthy nerves and muscles. The best food sources of this fat-soluble vitamin include: Oils, nuts, seeds, and vegetables.
Vitamin A: Red bell peppers are high in pro-vitamin A (beta carotene), which your body converts into vitamin A.
Potassium: This essential mineral may help improve heart health.
Folate: Also known as vitamin B9, bell peppers are abundant in folate. Folate has many important functions and roles in your body. Getting enough folate is especially important during pregnancy.

What vitamins are in bell peppers is a question of many people.

1.3 Other Plant Compounds

Bell peppers are nutritionally rich in healthy antioxidants, including: Capsanthin, violaxanthin, lutein, quercetin, and luteolin. The plant compounds found in bell peppers have been linked to a variety of health benefits. Furthermore, bell peppers are rich in various antioxidant compounds; especially carotenoids, which are abundant in ripe peppers. The main compounds in bell peppers include:

Capsanthin: Red bell peppers are rich in capsanthin, a powerful antioxidant that gives bell peppers their red color.

Violaxanthin: The most common carotenoid antioxidant in yellow bell peppers.

Lutein: Although this compound is abundant in green bell peppers, adequate intake of lutein may improve eye health.
Quercetin: Studies suggest that this polyphenol antioxidant may be beneficial in preventing certain chronic diseases, such as heart disease and cancer
Luteolin: Similar to the compound quercetin, luteolin is a polyphenol antioxidant that may have a variety of beneficial health effects.

2. Health Benefits of Bell Peppers

2.1 Eye Health

Lutein and zeaxanthin carotenoids are found in relatively high amounts in bell peppers.

Some studies have shown that regular consumption of foods rich in these carotenoids may reduce the risk of both cataracts and macular degeneration. Therefore, adding more bell peppers to your diet may help reduce the risk of vision loss.

2.2 Preventing Anemia

Anemia is a common condition characterized by a reduced ability of your blood to carry oxygen. One of the most common causes of iron deficiency anemia, the main symptoms of which are weakness and fatigue.

Not only are red bell peppers considered a rich source of iron, but they are also particularly rich in vitamin C, which helps increase the absorption of iron from your gut.

A medium red bell pepper can contain 169% of the RDI for vitamin C. The vitamin C content in bell peppers helps to significantly increase the absorption of dietary iron. Therefore, eating raw bell peppers with iron-rich foods such as meat or spinach can help increase the body’s iron stores, reducing the risk of anemia.

Bell peppers usually come in three basic colors: green, red and yellow.

3. Some side effects when using bell peppers

Bell peppers have many health benefits and are well tolerated, but some people may be allergic to bell peppers. Therefore, although food allergies due to the use of bell peppers are very rare, they can occur in some cases with a history of allergies.

In addition, some people with pollen allergies may also be sensitive to ingredients in bell peppers due to allergic cross-reactions. Cross-reactions that cause allergies can occur between certain foods because they may contain the same allergens or allergens that are similar in chemical structure.

Bell peppers are rich in vitamins and antioxidants, especially vitamin C and various carotenoids. Therefore, bell peppers may have some health benefits, such as improving eye health and reducing the risk of certain chronic diseases. Therefore, bell peppers are considered a great addition to a healthy diet.