Bell peppers are sweet vegetables that provide a tangy taste and crunchy texture. They come in vivid colors such as green, red, yellow, orange and purple. Bell peppers are packed with important nutrients, fiber, phytochemicals and antioxidants. Raw or cooked, peppers add flavor and health benefits to any snack or meal.
Vitamin C
Bell peppers are an excellent source of vitamin C. A serving of one small, raw bell pepper contains approximately 174 mg of vitamin C. Vitamin C is necessary for the formation of collagen; healthy bones, teeth and blood vessels; the absorption of calcium and iron; wound healing; and brain function. It also serves as an effective antiviral agent. Vitamin C is a powerful antioxidant as well, protecting the body from disease-causing free radicals. In addition, the vitamin C found in bell peppers protects against cataracts and prevents the formation of blood clots, thereby reducing the risk of heart attack or stroke.
Phosphorus
Your body needs the mineral phosphorus is a mineral to maintain strong bones and teeth. Phosphorus is necessary for the creation of energy from the food you eat. Bell peppers contain approximately 15 mg of phosphorus per serving. Eating peppers will therefore help you build and sustain healthy bones.
Vitamin K
One small pepper contains 5.5 mcg of vitamin K, making it a good source of this fat-soluble vitamin. Vitamin K plays a critical role in blood clotting. It is also necessary to activate proteins involved in bone health and regulate the calcium level within the blood.
Potassium
Potassium is a mineral responsible for proper muscle, heart and nervous system function, as well as fluid stability and acid-base balance. Potassium is also essential for the body's growth and maintenance, blood sugar regulation and metabolism, and is useful during times of acute stress. Bell peppers provide you with approximately 165 mg of potassium per pepper.
Vitamin E
Vitamin E, like vitamin C, plays a significant role as an antioxidant, protecting your body from disease, illness and infection. Vitamin E is vital to the formation of red blood cells and your body's use of vitamin K. This vitamin is also beneficial in wound healing, minimizing the appearance of wrinkles and soothing and healing stressed skin tissue. One bell pepper has 0.65 mg of vitamin E.
Vitamin A
Bell peppers are an excellent source of vitamin A, providing over 500 IU in just one small, raw pepper. Vitamin A is needed by your body for cell reproduction, immune function, formation of hormones, proper vision, bone growth and the maintenance of healthy skin, hair, and mucus membranes. Eating bell peppers will provide you with more than half of your daily recommended intake for vitamin A.
B Vitamins
Bell peppers are rich in B vitamins, including thiamine, or B-1; riboflavin, or B-2; niacin, or B-3; pantothenic acid, or B-5; pyridoxine, or B-6; and folic acid, or B-9. B vitamins provide a range of health advantages. They are known to prevent neural tube defects, macronutrient breakdown, energy production, brain function, DNA formation and proper nervous system functioning.
Phytochemicals and Antioxidants
Bell peppers are rich in phytochemicals and antioxidants. Aside from antioxidant vitamins A, C and E, peppers also contain beta-carotene, lycopene, chlorogenic acid, zeaxanthin and coumaric acid. Not only do these natural substances provide bell peppers with their vibrant colors, they also offer a variety of health advantages, such as improving skin integrity, preventing macular degeneration and other eye problems, promoting immunity and fighting heart disease and cancer.
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