Green bell peppers are low in calories and relatively low in carbohydrates. Green bell peppers or bell peppers are commonly considered vegetables, although they are technically fruits. Bell peppers have thick walls, are bell-shaped, and come in a variety of colors, including red, yellow, and purple.
Green bell peppers are simply immature bell peppers. They tend to be less sweet than red and yellow peppers and have a slightly bitter flavor.
They are very nutritious and are a great addition to your diet. This article lists 6 amazing benefits of green peppers.
A rich source of nutrients
Green bell peppers contain many vitamins and minerals. They are also a good source of fiber and relatively low in carbohydrates.
Here is the composition of 1 cup (150 grams) of raw sweet green peppers (2):
- Calories: 30
- Protein: 1.3 grams
- Carbohydrates: 7 grams
- Fiber: 2.6 grams
- Vitamin A, R
- AE: 3% of the daily value
- Vitamin C: 134% of the daily value
- Vitamin K: 9% of the daily value
- Potassium: 6% of the daily value
- B6 (pyridoxine): 20% of the daily value
In addition to the nutrients listed above, green peppers contain smaller amounts of other vitamins and minerals, including thiamine (B1), magnesium, copper, and vitamin E.
Green bell peppers are especially rich in vitamin C. Since this vitamin is water-soluble, your body cannot store it well, so you need to get it from your diet regularly.
Vitamin C is essential for many important functions in your body, including proper immune function, collagen synthesis, nutrient metabolism, and more. It also acts as a powerful antioxidant and protects your cells from harmful oxidative damage.
Peppers are also a good source of vitamin B6, which is involved in nutrient metabolism, immune function, and the synthesis of neurotransmitters (the creation of chemical mediators). It also helps create hemoglobin, the oxygen-carrying protein in red blood cells.
This crunchy vegetable also contains provitamin A, which your body can convert to vitamin A. Provitamin A is found in the form of beta-carotene, a plant compound with a bright color and many health benefits.
Moreover, green bell peppers are low in calories and relatively low in carbohydrates. They are also a good source of fiber.
Good for intestinal health
Peppers are a good source of fiber, which is essential for intestinal health. Adding fiber-rich foods like peppers to your diet can help you meet your recommended fiber intake: 30-35 grams per day for men and 25-32 grams per day for women.
One cup (150 grams) of raw green peppers contains 2.5 grams of fiber. Studies show that increasing fiber intake can protect against digestive diseases such as colon cancer and inflammatory bowel disease (IBD).
Eating fiber-rich foods can also help keep your digestive system functioning optimally by preventing constipation and promoting a healthy balance of gut bacteria.
Try snacking on green bell pepper slices with hummus or adding chopped green peppers to salads, chili, and stir-fries for an extra boost of fiber.
Contains healthy plant compounds
Sweet peppers contain many plant compounds that have antioxidant and anti-inflammatory properties. For example, this vegetable contains flavonoids, vitamin C, phenolic compounds, and carotenoids, all of which have a beneficial effect on health.
A 2019 study that analyzed the concentrations of bioactive compounds in bell peppers found that compared to red, orange, and yellow peppers, green bell peppers contain more phenolic acids, including a powerful type called p-coumaric acid.
Studies have shown that a diet high in phenolic acids can protect against certain health conditions such as insulin resistance, fatty liver, mental retardation, and heart disease. Moreover, a 2013 study found that green bell pepper extract has higher antioxidant activity than red, orange, and yellow bell pepper extracts.
A diet high in antioxidants, such as vitamin C and carotenoids from green peppers, benefits your health for several reasons. For example, a large review of 69 studies in 2018 found that consuming more vitamin C and carotenoids and/or higher concentrations of these antioxidants in the blood was associated with a reduced risk of heart disease, cancer, and overall mortality.
Can promote heart and eye health
Adding more fruits and vegetables, such as green bell peppers, to your diet is a smart way to promote heart and eye health. Numerous studies have linked diets rich in fruits and vegetables to a lower risk of cardiovascular disease. For example, eating more fruits and vegetables can improve cardiovascular diseases risk factors such as high cholesterol, blood sugar, and blood sugar levels. recovery levels.
In addition, green bell peppers are rich in lutein, a carotenoid that is essential for eye health. Lutein helps protect the photoreceptor cells in your eyes from damage caused by exposure to light. Thus, a diet rich in lutein can help reduce the risk of age-related macular degeneration (AMD), a condition that can cause vision loss.
May help you maintain a healthy body weight
Eating more fruits and vegetables, such as green bell peppers, can help you maintain a healthy body weight or even lose weight. Green bell peppers are low in calories, high in fiber and rich in other nutrients your body needs to function optimally. This makes them a great addition to any diet.
However, it is better to eat a lot of different fruits and vegetables rather than just increasing your pepper intake. That’s because people who eat more fruits and vegetables have lower body fat levels and weigh less than those who eat few produce.
Studies also show that people who eat a lot of fruits and vegetables tend to have less visceral fat – the type of deep belly fat that is directly linked to an increased risk of disease – than people who eat fewer foods. So, to improve the overall quality of your diet and maintain healthy body weight, try to include not only green bell peppers but also other fruits and vegetables in your meals and snacks.
Versatile and tasty
Green bell peppers are not only very nutritious but also have a great taste both raw and cooked.
Keep in mind that green bell peppers are less sweet than red, yellow, and orange peppers. The green version also contains fewer carotenoids and flavonoids, but more phenolic acids. As such, you may want to add all colors of bell peppers to your diet to take advantage of their diverse nutrient composition.
Regardless of the color of the bell pepper you choose, there are almost countless ways to enjoy them, for example:
- Add them to a vegetable and chicken stir-fry.
- Slice and serve with hummus or babaganoush for dipping.
- Dice and use as a crunchy salad dressing.
- Use them in soups, stews, and chili.
- Add them to rice and beans.
- Sauté them with onions and spices as a side dish.
- Mix them with eggs and other vegetables in an omelet.
Don’t be afraid to experiment. Adding bell peppers to your favorite breakfast, lunch, and dinner recipes can yield nutritious, colorful, and delicious results.