Healthy Foods List: Red Peppers

Red bell peppers are high in vitamin C, vitamin A and vitamin K.

Characterized by their sweet, zesty, and crispy nature, these peppers are mid-sized and undergo a colour transition based on ripening stages, ranging from green and yellow to orange, and ultimately, red.

Health Benefits of Red Bell Peppers:

Red bell peppers contain almost twice as much vitamin C as oranges. To enhance the absorption of non-heme or plant-derived iron, pair them with iron-rich foods.

Peppers are packed with carotenoids, vitamins E and C, offering antioxidative and anti-inflammatory properties.  The amino acid cysteine, present in red bell peppers, has been identified for its potential anticancer properties. Like many fruits and vegetables, they are a good source of fibre, which promotes digestive health, induces prolonged satiety, and ensures a consistent energy release.

Nutritional Composition of Red Bell Peppers: For 1 large pepper:

  • Fiber: 3g
  • Protein: 2g
  • Carbohydrates: 10g
  • Vitamin A: 103% DV
  • Vitamin C: 349% DV
  • Vitamin E: 13% DV
  • Vitamin K: 10% DV
  • Vitamin B6: 24% DV
  • Folate: 19% DV
  • Potassium: 10% DV
  • Manganese: 9% DV
  • Magnesium: 5% DV
  • Iron: 4% DV
  • Antioxidants: Contains flavonoids, carotenoids (predominantly beta-carotene and zeaxanthin), and hydroxycinnamic acids.

Red Pepper Recipe Ideas

Red bell peppers can be enjoyed in various forms: raw, roasted, puréed, mashed, blended, or chopped. They excel in salads, nourishing bowls, hummus, stir-fries, curry dishes, or simply as a refreshing snack.

Nutritionist Tips:

To maximize the vitamin C and carotenoid content, let the red peppers ripen fully. Indications of complete ripening include a deep, vibrant red shade, a relatively hefty feel, and a smooth texture.

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