Six great health benefits of green peppers
Rich source of nutrients
Green peppers (Capsicum annuum) provide a variety of vitamins and minerals. [ref. 1] In addition, they are a good source of fiber and have a relatively low carbohydrate content. This makes them a great dietary choice for anyone observing a low-carb, keto or other diet.
Nutritional values for 1 cup (150 grams) of raw sweet green pepper are:
- Calories: 30 kcal
- Protein: 1.3 grams
- Carbohydrates: 7 grams
- Fiber: 2.6 grams
- Vitamin A, RAE: 3% of daily value (DV) [ref. 2]
- Vitamin C: 134% of daily values
- Vitamin K: 9% of daily values
- Potassium: 6% of daily values [ref. 3]
- Vitamin B6 (pyridoxine): 20% of daily values [ref. 4]
In addition to the nutrients listed above, green peppers contain smaller amounts of other nutrients, including thiamine (B1), magnesium, copper and vitamin E.
Green sweet peppers are especially rich in vitamin C. Since this vitamin is water soluble, the body can not store it well, so it is important to provide it from food.
Support gut health
Peppers are a good source of fiber, which are essential for gut health and the work of the digestive and urinary systems.
Adding fiber-rich foods like peppers to your diet can help you achieve the recommended fiber intake of 30–35 grams per day for men and 25–32 grams per day for women. Studies have shown that increasing fiber intake can protect against digestive diseases such as colon cancer and inflammatory bowel disease (IBD). [ref. 5]
Peppers contain health-beneficial plant compounds
Besides fiber and vitamins, peppers contain various plant compounds that have antioxidant and anti-inflammatory properties.
For example, provide flavonoids, phenolic compounds and carotenoids, all of which have health-friendly effects. Studies have shown that diets high in phenolic acids can prevent the development of certain health conditions, such as insulin resistance, liver obesity, mental weight loss and heart disease. [6]
An extremely interesting study from 2013 found that green pepper extract has a higher antioxidant activity than red, orange and yellow pepper extracts. [7]
Peppers are good for heart and eye health
Adding more fruits and vegetables like green sweet peppers to your diet is an easy way to promote heart and eye health. Numerous studies have linked diets rich in fruits and vegetables to a lower risk of heart disease. [Ref. 6]
Peppers help maintain a healthy body weight
Eating more fruits and vegetables like green peppers can help you maintain a healthy body weight and lose weight.
Green sweet peppers are low in calories, high in fiber and are full of other nutrients your body needs to function optimally. This makes them an excellent addition to any diet, including weight reduction.
Peppers have many uses in culinary
As well as being extremely nutritious, green sweet peppers are versatile for use in various national cuisines and taste great both raw and cooked.
Note that green sweet peppers are less sweet than red, yellow and orange peppers. The green version also has fewer carotenoids and flavonoids, but has a higher phenolic acid content.
The most important thing about Poblano peppers
Capsicum annuum peppers are a type of chilli originating in Mexico that can add spicyness to your dishes.
These vegetables of the potato family (Nightshades) are usually dark green and resemble other varieties of peppers, but are usually larger than jalapeno and smaller than peppers. Fresh pblancos have a soft, slightly sweet taste, although if left to ripen until they turn red, their taste is much hott.
Dried poblano peppers, which are almost ripe and saturated red, are known as ancho chili, a popular ingredient in mole sauce and other Mexican dishes.
In the nutrients profile of poblano peppers enter enviable amounts of vitamin C, potassium, vitamin A, iron and others. They are just as versatile to use as green peppers, but you still need to know about their hot taste and keep it in mind if someone in your household doesn't prefer it.
