What happens to your body if you eat peppers regularly

By | March 18, 2024

One medium red pepper has almost double your daily vitamin C needs.



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Reviewed by dietitian Jessica Ball, MS, RD

Peppers are vibrant and popular vegetables that come in many colors, including red, orange, yellow and green. Green peppers are unripe and offer a slightly more bitter and earthy flavor than their sweeter, riper counterparts. And if you ask us, dishes like Veggie Fajitas, Chicken Paprikash Soup and Sheet-Pan Sausage & Peppers wouldn’t be the same without them. They’re packed with vitamins and minerals that can benefit your health, but what happens if you eat them regularly or several times a week? We spoke to nutritionists to get the scoop.

Nutrition of peppers

One medium red pepper (approximately 119 grams) contains the following:

Health benefits of peppers

They can reduce inflammation

Peppers are rich in phytochemicals and nutrients that have natural antioxidant and anti-inflammatory properties. In fact, research has shown that plant compounds present in peppers can positively impact health by reducing inflammation in the body or reducing the risk of its development. Long-term inflammatory conditions are linked to chronic health problems such as heart disease and type 2 diabetes.

Erika Barrera, MPH, RDN, a registered dietitian and wellness educator, explains Good food“Peppers contain antioxidants such as carotenoids and anthocyanins that help prevent cell damage in the body. This is important for inflammation and cancer prevention.”

They can support eye health

The carotenoids that peppers contain, including zeaxanthin and lutein, can help protect your eye health and support healthy vision. Zeaxanthin is an antioxidant that accumulates in a part of the eye called the macula, which helps protect against damage caused by blue light. When photoreceptor cells in the eye become damaged, it can lead to macular degeneration, a leading cause of blindness. Many of us spend hours looking at screens, so eating peppers (especially the orange ones) can help minimize eye damage caused by blue light sources.

In a 2020 study published in Procedureresearchers looked at different types of peppers to determine which contained the highest concentrations of zeaxanthin. They found that orange peppers contain high levels of zeaxanthin, while other peppers contain several beneficial types of orange pigments, such as lutein.

Other research shows that zeaxanthin may also provide antioxidant protection for the heart, liver and skin.

They can strengthen the immune system

According to Krista Wale, RD, a registered dietitian and founder of Louisiana Nutrition Associates, “Including peppers in your daily diet can potentially provide a wealth of nutrition for your body, especially your immune system.”

Red bell pepper provides almost three times as much vitamin C as an orange. “Research shows that regular consumption of foods rich in vitamin C helps your immune system fight infections and diseases,” says Wale.

Related: https://www.eatingwell.com/article/2052728/6-foods-with-more-vitamin-c-than-an-orange/

They can promote brain health

Eating bell peppers can help keep your brain healthy and prevent age-related memory loss. One study found that the flavonoids, phenolic acids and carotenoids in peppers may help prevent memory loss due to Alzheimer’s disease.

The nutrients in ripe peppers can also block the enzyme activity that releases amyloid proteins in the brain and nervous system. Amyloid proteins are believed to be responsible for damaging nerve fibers and increasing the risk of developing Alzheimer’s disease.

They can help with digestion

Peppers are a great source of fiber that provides many health benefits, including better digestion, better heart health and stable energy levels. Erika Barrera, MPH, RDN says, “Fiber helps control blood sugar and cholesterol while keeping the gut microbiome healthy.” Fiber also helps nourish the healthy gut bacteria that live in your digestive tract, which can help support a healthy microbiome.

Are peppers safe for everyone to eat?

Most people can enjoy the health benefits of peppers without any problems. Paprika allergies are rare, but they do exist. “Peppers are safe for everyone to eat unless someone experiences noticeable discomfort when eating them or has an allergy,” says Barrera.

“It’s fine to eat bell peppers every day, but the goal should be to incorporate a variety of colorful vegetables into the diet throughout the week,” says Barrera. Good food.

Tips for enjoying peppers

As a snack

One of the easiest ways to enjoy bell peppers is to eat them as a snack. Try sliced ​​peppers with hummus, or check out our cucumber-dill-ricotta snack pot, which packs 15 grams of protein.

On a Kebab

Kebabs are a fun way to get more peppers and more vegetables. This marinated grilled vegetable kebab recipe is a wonderful addition to grilled meat or fish. Or serve kabobs with a plant-based protein source such as beans, lentils or tofu for a plant-based meal.

Like lace

This versatile vegetable can be paired with almost any main dish. Not only are they versatile, they are also incredibly easy to cook. Barrera says Good food“My favorite way to eat peppers is sliced ​​and fried with olive oil, minced garlic, garlic salt and red pepper flakes.”

Our sauteed peppers and onions recipe is ideal for meal prep as it goes well with almost any meal, breakfast, lunch or dinner. “This recipe is good as a side dish to any dish, on toast with sprinkled Parmesan cheese, or even mixed with rice or pasta,” says Barerra.

RELATED: How to cut a pepper

In a Salad

Peppers add a fresh, crunchy flavor to green salads and a delicious crunch to others. Our Eat-the-Rainbow Chopped Salad with Basil & Mozzarella puts a fresh twist on the typical Caprese salad. Add grilled or roasted chicken or tofu for a quick main dish.

Try them stuffed

A popular way to enjoy stuffed peppers is stuffed with rice and meat. This recipe for stuffed peppers is a classic twist on the beloved and visually appealing main course. If you’re feeling more adventurous, check out our other stuffed pepper recipes, or make them for breakfast with our Cheesy Egg Stuffed Peppers.

Frequently Asked Questions

What do peppers do for your body?

Peppers are rich in vitamin C and antioxidants. These nutrients can improve eye, immune and brain health and help reduce the risk of cancer and chronic diseases.

Is it okay to eat peppers every day?

It’s fine to eat bell peppers every day, but some people need to limit their intake to one bell pepper per day. Consuming too many peppers can cause gas and bloating in some peppers, due to their high fiber content. It is also a good idea to include a variety of fruits and vegetables in your diet.

Is it better to eat peppers raw or cooked?

You can reap the benefits of eating peppers whether they are raw or cooked, but cooking peppers can make it easier for your body to absorb the nutrients. However, cooking a pepper for a long time can reduce its vitamin C content.

It comes down to

Peppers are an excellent source of vitamins and antioxidants. Eating it may provide several health benefits, including reduced inflammation, reduced disease risk, improved immune health and improved eye health. And feel free to enjoy it regularly unless you notice any uncomfortable digestive symptoms. There are plenty of ways to enjoy this versatile vegetable. Check out our Healthy Pepper Recipes for meal ideas and inspiration.

Read the original article about Good food.

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