You probably have been told eating a rainbow of foods is important, but do you know why? Each different color tells you what nutrients are inside the food. Red foods are rich in lycopene, which protects against heart disease. Green foods have compounds that inhibit carcinogens in the body, which also protects against many cancers. Beta-carotene gives peppers and carrots a lovely orange color, which can protect against sun damage.
Bell peppers (Capsicum annuum) can provide a kaleidoscope of color to your diet. Simple to grow at home, sweet peppers don’t contain capsaicin like other peppers, making them mildly sweet instead of spicy. They taste great on a cold or hot, dry day. Peppers are made of 92% water, providing a creative way to hydrate. Bell peppers contain many nutrients including vitamin C, vitamins A & E, and minerals like zinc, calcium, and potassium. These nutrients make peppers good for eye and heart health and reduce the risk of many chronic diseases. Eating five servings of fruits and vegetables daily lowers the risk of dying from any cause.
Bell peppers are generally well-tolerated. They are easy to eat raw with hummus or dip or add to numerous dishes. Avoid bell peppers if you are sensitive or allergic to nightshade vegetables. Any questions about bell peppers? Talk to your nutritionist or natural health practitioner to learn more.
Resources:
McManus, Katherine. 2019. “Phytonutrients: Paint Your Plate With the Colors of the Rainbow.” Harvard Health Publishing. https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501
NC Cooperative Extension. N.D. “Capsicum annuum Grossum Group.” North Carolina Extension Plant Toolbox. https://plants.ces.ncsu.edu/plants/capsicum-annuum-grossum-group
U.S. Department of Agriculture: Agricultural Research Service. 2019. “Peppers, Sweet, Red, Raw.” https://fdc.nal.usda.gov/food-details/170108/nutrients
Wang X., Ouyang Y., Liu J., Zhu M., Zhao G., Bao W., Hu F.B. 2014. “Fruit and Vegetable Consumption and Mortality From all Causes, Cardiovascular Disease, and Cancer: Systematic Review and Dose-response Meta-analysis of Prospective Cohort Studies.” BMJ; 349: g4490. doi: 10.1136/bmj.g4490. Erratum in: BMJ. 2014;349:5472. PMID: 25073782; PMCID: PMC4115152.