Whether you're sautéing them for a stir fry or using them in this low-carb pizza recipe, bell peppers are a fantastic addition to a variety of dishes. Additionally, bell peppers make for fantastic on-the-go snacks and a healthy way to enjoy your favorite dips and sauces. In addition to being practical and delicious, bell peppers provide numerous health benefits that have a direct impact on your wellbeing.
According to Harvard Health, while bell peppers offer a unique combination of health benefits, it's important to eat a wide variety of vegetables because no single vegetable can provide everything your body requires.
If you're a lover of bell peppers and want to include them into more of your meals, we strongly suggest reading our list of scientifically-backed bell pepper benefits. Then, for additional healthy eating advice, please refer to 7 Vegetables That Reduce Inflammation and Slow Aging.
In bell peppers, lycopene may help prevent cell damage.
In addition to bell peppers, watermelon, tomatoes, guava, and pink grapefruit also contain the natural pigment lycopene. Red bell peppers contain the greatest amount of lycopene compared to all other varieties. But what health benefits does this natural plant chemical provide?
According to a paper published in Nutrients, lycopene is one of a handful of plant pigments that may aid in the body's battle against free radicals. Free radicals are chemicals that can cause cell damage, resulting in oxidative stress that can lead to illness. This analysis suggests that lycopene's ability to neutralize free radicals may help lessen the risk of cardiovascular disease.
Their carotene content may promote eye health.
Yellow and orange bell peppers contain the carotenoids zeaxanthin and lutein, two natural pigments known as zeaxanthin and lutein. These carotenoids, which are also present in many naturally yellow and orange foods such as melons, carrots, eggs, and salmon, have been discovered to boost your health in a variety of ways.
According to a paper published in Nutrients, for instance, these naturally occurring pigments are beneficial to eye health. According to the report, lutein and zeaxanthin are components of the pigment located in the yellow region around the retina of your eye, a spot known to provide protection against blue light. In addition, it appears that these pigments can aid in the prevention of cataracts and age-related macular degeneration.
Red bell peppers are vitamin C-rich.
Bell peppers are a rich source of vitamin C. In actuality, bell peppers have more vitamin C than oranges! Many people are unaware that vitamin C, in addition to its health benefits such as boosting immunity and lowering blood pressure, has been shown to improve cognitive performance as we age.
One study review published in BMC Psychiatry was able to establish a connection between vitamin C insufficiency and depressive symptoms and decreased cognitive performance. In the past 20 years, numerous studies have demonstrated the links between vitamin C and cognitive function, including this cohort study published in the American Journal of Epidemiology, which demonstrated that vitamin C can prevent mild to severe cognitive impairment.
Bell peppers may help strengthen your immune system.
Taking care of your immunity is vital to maintaining a healthy body. Bell peppers contain a substantial amount of vitamin A, which has been shown to strengthen the immune system.
The majority of studies agree that proper doses of vitamin A can help protect humans from infectious diseases, but the underlying mechanism remains controversial. According to the Annual Review of Nutrition, this may be because vitamin A deficiency impedes our ability to absorb nutrients by preventing the repair of particular intestinal barriers following an illness. Vitamin A is also necessary for the development of cells that combat infectious illnesses.
Bell peppers are a rich source of vitamin B6.
Some individuals may be surprised to learn that vegetables like bell peppers can actually improve your mood. Red bell peppers contain more than 35 percent of the recommended daily allowance of vitamin B6, a vitamin believed to enhance mood and lower the risk of depression. According to a study published in the Journal of Inherited Metabolic Disease, supplementation with vitamin B6 helps alleviate depressive symptoms. It is crucial to note, however, that bell peppers do not contain sufficient amounts of vitamin B6 to be utilized as a treatment for depression.
They include a vitamin that can aid in metabolism enhancement.
Red bell peppers, in particular, contain a natural chemical called capsanthin. In addition to cayenne peppers, chillies, and paprika, this chemical imparts a red hue to meals. Although more research is still needed on this area, experts are beginning to realize that consuming capsanthin can aid in reducing inflammation and promoting weight loss.
A research published in Food Research International examined the effects of capsanthin on weight loss using mice. Not only did the mice in the study lose weight, but their glucose and cholesterol levels also reduced dramatically. However, Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook and member of our Medical Expert Board, notes that "Capsanthin helps with potentially causing a very small increase in metabolic rate, and that you probably cannot get the entire amount you need from bell peppers alone"