Jalapeno peppers are a versatile chili pepper with a unique flavor and rich history. In addition to their many uses in the kitchen, jalapeno peppers provide natural sources of essential vitamins and minerals, including vitamin K. You can find them fresh, canned or pickled. Jalapenos can serve as a nutritious addition to your favorite dish.
Jalapeno Pepper Nutrition
Jalapeno peppers are natural sources of vitamins, minerals, dietary fiber and antioxidants. One cup of sliced jalapeno peppers provides 8.7 micrograms of vitamin K, which is 11 percent of the daily value, based on a 2,000-calorie diet. Jalapeno peppers are also a significant source of dietary fiber, vitamin A, vitamin C, B vitamins, potassium and manganese.
Vitamin K and Health
Vitamin K is an essential nutrient required by the body for normal blood coagulation, or clotting. This vitamin also plays ital roles in bone mineralization and cellular growth. A vitamin K deficiency is uncommon, but can result in impaired blood clotting and bruising. Consuming jalapeno peppers and other vegetables regularly provide rich sources of vital nutrients, which may help reduce your risk of certain diseases such as cardiovascular disease and cancer.
Diet Recommendations
Adult males require at least 120 micrograms of vitamin K daily, while adult women need only 90 micrograms. Pregnant and breast-feeding women also require the same amount of vitamin K daily -- at least 90 micrograms. The Linus Pauling Institute recommends a multivitamin and mineral supplement for older adults to ensure adequate intake of vitamin K and other vital nutrients. The USDA's 2010 Dietary Guidelines for Americans stress a plant-based diet and recommend filling half your plate with fruits and vegetables. Exact requirements vary based on age, sex, caloric needs and activity level. A registered dietitian can help your determine your exact nutrient requirements.
Considerations
Jalapeno peppers are available year-round and make nutritious additions to many dishes including sandwiches, salads, sauces and guacamole. Other foods rich in vitamin K include green leafy vegetables and vegetable oils. When selecting jalapeno peppers, choose firm and smooth peppers without any visible bruising or wrinkles. A good quality jalapeno pepper should be solid green. Dairy products, such as milk or yogurt, can help counteract the heat from jalapeno peppers. Fresh jalapeno peppers provide less sodium than canned or pickled options.
References
- Linus Pauling Institute: Vitamin K; Jane Higdon, Ph.D; May 2008.
- Produce for Better Health Foundation; Jalapeno Peppers: Nutrition . Selection . Storage.
- Harvard School of Public Health; The Nutrition Source Vegetables and Fruits: Get Plenty Every Day
- USDA National Nutrient Database for Standard Reference
- USDA: Dietary Guidelines for Americans; December 2010
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