Bell Peppers: The Nutritional Value of Red Bell Peppers, Green Bell Peppers, Yellow, and Orange Bell Peppers

The Story of Bell Peppers

A relatively new discovery to the Eastern hemisphere, bell peppers have been growing in Latin and South America for thousands of years, with wild seed varieties dating back to 5000 BC. When European explorers traveled to the West from Spain and Portugal they brought red bell peppers and other varieties of the Capsicum genus back with them, sharing these colorful, bell-shaped vegetables with the rest of the world. Today both green bell peppers, yellow, orange, and red bell peppers are staples of different regional cuisine, from Mexican to Creole.

What is the difference between red, green, and yellow bell peppers? All hues of the bell pepper, also known as the sweet pepper, are from one variety; the difference lies in the time allowed for ripening. Green bell peppers have not had the chance to fully ripen, while red bell peppers are fully ripened, and yellow and orange bell peppers fall in between the two. All bell peppers are sweet and juicy, although green peppers, and the more rarely seen purple ones tend to be more bitter than sweet. None contain capsaicin, which is the compound responsible for the hot, spicy trait of chili peppers.

Benefits of Green Bell Peppers

Aside from adding texture and color, green bell peppers are incredibly nutritious. They contain twice the amount of vitamin C as an orange, offering a significant amount of this free-radical fighter. As a powerful antioxidant, a high amount of this nutrient in the body is linked to the prevention of a number of common diseases, from arthritis to cardiovascular disease. It boosts the immune system, and prevents the oxidation of cholesterol in the arteries.

Vitamin A in the form of carotenoids is also present in green bell peppers, although not in the same levels as vitamin C. Vitamin A also works as a potent antioxidant, and is linked to strong vision and lung health. Green bell peppers are also good sources of vitamin B6, which assists in a number of bodily functions, from metabolism, to immune and nervous system health. It is also a vital nutrient, along with folic acid (also found in green bell peppers) in regulating homocysteine levels in the body. A high amount of homocysteine has been shown to lead to serious heart problems.

To add to the nutritional value of green bell peppers, one cup of this raw vegetable supplies seven percent of the daily requirement of fiber, which assists in cleansing the body of toxins, as well as a respectable amount of manganese, potassium, thiamine, vitamin E, tryptophan, and copper.

Benefits of Red Bell Peppers

Red bell peppers offer the same nutritional value as green bell peppers and then some. They are not only incredible sources of vitamin C, but of vitamin A. The carotenoid content of red bell peppers is many times more than that of green bell peppers, with more than one hundred percent of the daily requirement for vitamin A.

Red bell peppers are one of the few lycopene-containing foods. Along with tomatoes, these cherry red vegetables should be consumed on a regular basis to help prevent certain types of cancer such as prostate and breast cancer. Other phytonutrients specific to red bell peppers are lutein, and zeaxanthin, which are known to help prevent macular degeneration and cataracts. Orange and yellow bell peppers also contain some of these beneficial compounds.

With slight differences in flavor, all of the bell peppers are wonderful served together. In one vegetable variety, they offer a full spectrum of colors, and a concentrated nutritional value that should become a staple of your own personal cuisine.

Sources:

World’s Healthiest Foods

Balch, Phyllis A. “Prescription for Nutritional Healing.” Fourth Edition (Penguin Books, 2006).

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