Bell peppers are the unsung star of the vegetable world because they are extremely healthy. What nutrients are in peppers and how exactly does our health benefit if we eat them often?
In a healthy diet, peppers should not be missing from the menu. Especially during the colder months, these vegetables can help boost the immune system. Because paprika is a small vitamin bomb – it can easily outshine lemons in terms of vitamin C content. In addition, this vegetable is extremely versatile. Anyone who has kept as far away from him as possible since the stuffed peppers of childhood should urgently change that.
By the way, from a botanical point of view, the vegetable is not a pod, but a berry. Like the potato, peppers are a nightshade plant.
Paprika: what’s in it?
As with carrots, carotenoids are responsible for the rich shades of yellow and red in the peppers. The secondary plant substances of the anthocyanins, which belong to the flavonoids, ensure the intensive color of the vegetables.
When raw, peppers have a calorific value of around 20 to 31 kilocalories per 100 grams. Green peppers have fewer calories than red peppers. The vegetables also contain on average around
- 0.2 grams of fat
- 1.1 grams of proteins
- 2.9 grams of carbohydrates
- 3.6 grams of fiber
Peppers are so healthy
Peppers contain a lot of vitamin C. A direct comparison with lemons shows how healthy the vegetable is in this respect. According to the US Department of Agriculture database, 100 grams of peeled lemons contain 53 milligrams of vitamin C.
Green peppers contain around 80 milligrams of vitamin C. Red peppers even have almost 128 milligrams. The leader is yellow peppers with almost 184 milligrams of vitamin C per 100 grams. The daily requirement for an adult is around 100 milligrams.
Other valuable ingredients using the example of green peppers:
- Calcium: 10 milligrams
- Magnesium: 10 milligrams
- Vitamin B6: 0.224 milligrams
- Vitamin K: 7.4 micrograms
- Vitamin A: 18 micrograms
- Vitamin E: 0.37 milligrams
- Iron: 0.34 milligrams
- Potassium: 175 milligrams
- Riboflavin: 0.028 milligrams
- Niacin: 0.48 milligrams
- Zinc: 0.13 milligrams
- Thiamine: 0.057 milligrams
Studies on the health-promoting effects of paprika
The healthy paprika may even help against obesity. The coloring flavonoids could be responsible for this. At least that’s the conclusion reached by a US study, the results of which were published in the British Medical Journal in 2016. The researchers evaluated three long-term studies with more than 124,000 participants.
They said they found strong evidence that vegetables and fruits high in flavonoids can help control body weight. The secondary plant substances may have a positive effect on sugar and fat metabolism.
In a “Superfoods” study by William Paterson University in New Jersey (USA), red peppers were not only identified as healthy but also as the healthiest type of vegetable ever – it was, therefore, more valuable in the combination of ingredients than, for example, broccoli, carrots or lemons.