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.