Green peppers are packed with essential nutrients, especially vitamins C and B6.
Adding them to your diet is an excellent way to boost your fiber and nutrient intake while supporting heart, eye, and digestive health.
Though often considered vegetables, green sweet peppers (Capsicum annuum) are technically a type of fruit.
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These bell-shaped peppers have thick walls and come in various colors, including red, yellow, and purple.
Green bell peppers are simply unripe versions of these peppers, giving them a slightly bitter taste and less sweetness compared to their fully ripened counterparts.
Highly nutritious, green peppers make a great addition to any diet.
Here are six surprising benefits of green peppers.
1. Rich Source of Nutrients
Green bell peppers are packed with essential vitamins and minerals, offering a good source of fiber and relatively low carbohydrates.
Here’s the nutritional breakdown for 1 cup (150 grams) of raw green pepper:
– Calories: 30
– Protein: 1.3 grams
– Carbs: 7 grams
– Fiber: 2.6 grams
– Vitamin A: 3% of the Daily Value (DV)
– Vitamin C: 134% of the DV
– Vitamin K: 9% of the DV
– Potassium: 6% of the DV
– Vitamin B6: 20% of the DV
Green peppers are particularly rich in vitamin C, a water-soluble nutrient that supports immune function, collagen synthesis, and antioxidant protection.
They also provide vitamin B6, which is crucial for metabolism, immune function, and the production of hemoglobin.
Additionally, green peppers contain provitamin A in the form of beta carotene, which your body converts into vitamin A for eye health and immune support.
2. Supports Gut Health
Green peppers are a good source of dietary fiber, which is essential for maintaining digestive health.
One cup of raw green pepper provides 2.5 grams of fiber, helping you reach the recommended daily intake of 25–35 grams.
Consuming fiber-rich foods can help prevent constipation, support healthy gut bacteria, and reduce the risk of digestive conditions like colon cancer and inflammatory bowel disease.
3. Loaded with Beneficial Plant Compounds
Green bell peppers contain powerful plant compounds, such as flavonoids, vitamin C, phenolic compounds, and carotenoids, which offer antioxidant and anti-inflammatory effects.
Studies have shown that green peppers are particularly high in phenolic acids, such as p-coumaric acid, which may protect against insulin resistance, heart disease, and certain cancers.
Additionally, green bell pepper extract has demonstrated strong antioxidant activity compared to other pepper varieties.
4. Promotes Heart and Eye Health
Adding green peppers to your diet can improve heart health by lowering cholesterol and blood pressure.
Moreover, green peppers contain lutein, a carotenoid essential for protecting eye health and preventing age-related macular degeneration (AMD), a common cause of vision loss.
5. Supports Healthy Weight Management
Low in calories and high in fiber, green peppers are an excellent choice for weight management.
Including more fruits and vegetables like green peppers in your diet can help maintain a healthy weight and reduce belly fat.
People who consume more produce tend to have lower body fat and a lower risk of obesity-related diseases.
6. Versatile and Flavorful
In addition to their impressive nutritional profile, green peppers are incredibly versatile. They can be enjoyed raw or cooked in a variety of dishes such as stir-fries, salads, soups, and omelets.
Though less sweet than red, yellow, and orange varieties, green peppers offer a unique flavor and can be used in a wide range of recipes to add texture and nutrients.
Conclusion
Green bell peppers are unripe versions of sweet peppers, with a slightly more bitter taste than their red, yellow, or orange counterparts.
Despite this, they are loaded with vitamins, fiber, and powerful plant compounds that support heart, eye, and gut health.
Adding green peppers to your diet can help boost your nutrient intake and protect your overall health.
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