Red and yellow bell peppers are much sweeter than their
green counterparts. Although they started out as green peppers,
they were left on the plant to ripen for a much longer period of
time.

Because they require a longer period of growing time,
they are a more expensive than the green bell peppers.

The taste is well worth the price!

A great source of vitamin C.


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Nutritional Info for Bell Peppers

A wonderful combination of tangy taste and crunchy texture, bell peppers are the Christmas ornaments of the vegetable world with their beautifully shaped glossy exterior that comes in a wide array of vivid colors ranging from green, red, yellow, orange, purple, brown to black. Although peppers are available throughout the year, they are most abundant and tasty during the months of August and September.

Sweet peppers are plump, bell-shaped vegetables featuring either three or four lobes. They usually range in size from 2 to 5 inches in diameter, and 2 to 6 inches in length. Inside the thick flesh is an inner cavity with edible bitter seeds and a white spongy core. Bell peppers are not ‘hot’. They contain a recessive gene which eliminates capsaisin, the compound responsible for the ‘hotness’ found in other peppers.

• Health Benefits
• Description
• History
• How to Select and Store
• How to Enjoy
• Safety
• Nutritional Profile
• References

Health Benefits

Colorful Protection Against Free Radicals

Want to color your life healthy? Brightly colored bell peppers, whether green, red, orange or yellow, are rich sources of some of the best nutrients available. To start, peppers are excellent sources of vitamin C and vitamin A (through its concentration of carotenoids such as beta-carotene), two very powerful antioxidants. These antioxidants work together to effectively neutralize free radicals, which can travel through the body causing huge amounts of damage to cells. Free radicals are major players in the build up of cholesterol in the arteries that leads to atherosclerosis and heart disease, the nerve and blood vessel damage seen in diabetes, the cloudy lenses of cataracts, the joint pain and damage seen in osteoarthritis and rheumatoid arthritis, and the wheezing and airway tightening of asthma. By providing these two potent free radical destroyers, bell peppers may help prevent or reduce some of the symptoms of these conditions by shutting down the source of the problem.

Reduce Risk of Cardiovascular Disease and Several Cancers

For atherosclerosis and diabetic heart disease, peppers also contain vitamin B6 and folic acid. These two B vitamins are very important for reducing high levels of homocysteine, a substance produced during the methylation cycle (an essential biochemical process in virtually every cell in the body). High homocysteine levels have been shown to cause damage to blood vessels and are associated with a greatly increased risk of heart attack and stroke. In addition to providing the vitamins that convert homocysteine into other beneficial molecules, bell peppers also provide fiber that can help lower high cholesterol levels, another risk factor for heart attack and stroke.

Red peppers are one of the few foods that contain lycopene, a carotenoid whose consumption has been inversely correlated with prostate cancer and cancers of the cervix, bladder and pancreas. Recent studies suggest that individuals whose diets are low in lycopene-rich foods are at greater risk for developing these types of cancers. For people worried about colon cancer, the fiber found in peppers can help to reduce the amount of contact that colon cells have with cancer-causing toxins found in certain foods or produced by certain gut bacteria. In addition, consumption of vitamin C, beta-carotene, and folic acid, all found in bell peppers, is associated with a significantly reduced risk of colon cancer.
Consuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in highest amounts in pumpkin, corn, papaya, red bell peppers, tangerines, oranges and peaches, may significantly lower one’s risk of developing lung cancer. A study published in the September 2003 issue of Cancer Epidemiology, Biomarkers and Prevention reviewed dietary and lifestyle data collected from 63,257 adults in Shanghai, China, who were followed for 8 years, during which time 482 cases of lung cancer were diagnosed. Those eating the most crytpoxanthin-rich foods showed a 27% reduction in lung cancer risk. When current smokers were evaluated, those who were also in the group consuming the most cryptoxanthin-rich foods were found to have a 37% lower risk of lung cancer compared to smokers who ate the least of these health-protective foods.(December 3, 2003)

Protection against Emphysema

If you or someone you love is a smoker, or if you are frequently exposed to secondhand smoke, then making vitamin A-rich foods, such as bell peppers, part of your healthy way of eating may save your life, suggests research conducted at Kansas State University.

While studying the relationship between vitamin A, lung inflammation, and emphysema, Richard Baybutt, associate professor of nutrition at Kansas State, made a surprising discovery: a common carcinogen in cigarette smoke, benzo(a)pyrene, induces vitamin A deficiency.

Baybutt's earlier research had shown that rats fed a vitamin A-deficient diet developed emphysema. His latest animal studies indicate that not only does the benzo(a)pyrene in cigarette smoke cause vitamin A deficiency, but that a diet rich in vitamin A can help counter this effect, thus greatly reducing emphysema.

In his initial research, Baybutt took just weaned male rats and divided them into two groups, one of which was exposed to cigarette smoke, and the other to air. In the rats exposed to cigarette smoke, levels of vitamin A dropped significantly in direct correlation with their development of emphysema. In the second study, both groups of rats were exposed to cigarette smoke, but one group was given a diet rich in vitamin A. Among those rats receiving the vitamin A-rich foods, emphysema was effectively reduced.

Baybutt believes vitamin A's protective effects may help explain why some smokers do not develop emphysema. "There are a lot of people who live to be 90 years old and are smokers," he said. "Why? Probably because of their diet…The implications are that those who start smoking at an early age are more likely to become vitamin A deficient and develop complications associated with cancer and emphysema. And if they have a poor diet, forget it." If you or someone you love smokes, or if your work necessitates exposure to second hand smoke, protect yourself by making sure that at least one of the World's Healthiest Foods that are rich in vitamin A, such as bell peppers, is a daily part of your healthy way of eating. (October, 21, 2004)

Seeing Red May Mean Better Eyesight

Sweet peppers appear to have a protective effect against cataracts, possibly due to their vitamin C and beta-carotene content. Italian researchers compared the diets of 207 hospital patients who had cataracts removed with 706 patients without the operation. Certain vegetables, including sweet peppers, reduced the cataract operation risk. Bell peppers showed a risk reduction effect of 0.7%, and the researchers concluded that these vegetables provided significant protection. Sweet red peppers also supply the phytonutrients lutein and zeaxanthin, which have been found to protect against macular degeneration, the main cause of blindness in the elderly.

Protection against Rheumatoid Arthritis

While one July 2004 study suggests that high doses of supplemental vitamin C makes osteoarthritis, a type of degenerative arthritis that occurs with aging, worse in guinea pigs, another indicates that vitamin C-rich foods, such as bell and chili peppers, provide humans with protection against inflammatory polyarthritis, a form of rheumatoid arthritis involving two or more joints.

The findings, presented in the Annals of the Rheumatic Diseases were drawn from a study of more than 20,000 subjects who kept diet diaries and were arthritis-free when the study began, and focused on 73 subjects who developed inflammatory polyarthritis and 146 similar subjects who remained arthritis-free during follow-up between 1993 and 2001. Subjects who consumed the lowest amounts of vitamin C-rich foods were more than three times more likely to develop arthritis than those who consumed the highest amounts.(August 1, 2004)

Description

Bell peppers, also known as sweet peppers, are like the Christmas ornaments of the vegetable world since they are beautifully shaped, glossy in appearance and come in a variety of vivid colors such as green, red, yellow, orange, purple, brown and black. Despite their varied palette, all are the same plant, known scientifically as Capsicum annuum, and are members of the nighstshade family, which also includes potatoes, tomatoes and eggplant.

Sweet peppers are plump, bell shaped vegetables that usually feature either three or four lobes. There are also other varieties that have a more tapered shape and no distinguishing lobes. Sweet peppers usually range in size from two to five inches in diameter and two to six inches in length. Inside the thick flesh is an inner cavity with edible bitter seeds and a white spongy core.

Bell peppers have a delightful, slightly watery crunch. Green and purple peppers have a slightly bitter flavor, while the red, orange and yellows are sweeter and almost fruity. Pimento and paprika are both prepared from red bell peppers.

History

Like their relatives, the chili peppers, sweet peppers originated in South America with seeds of a wild variety dating back to 5000 BC. Like many other foods native to this region, sweet peppers were carried throughout the world by the Spanish and Portuguese explorers who traveled through this continent.

Due to the fact that sweet peppers are very adaptable plants, being able to be grown in tropical and temperature climates, as well as very versatile foods, their cultivation and adoption into varying cuisines spread rapidly throughout many parts of the world. They have become a staple in central Europe where they are dried for paprika, a necessesity for the flavor of Louisiana Creole dishes, and an integral ingredient in both Mexican and Portuguese cuisines. Currently, the main producers of sweet peppers are China, Turkey, Spain, Romania, Nigeria and Mexico.

How to Select and Store

Choose peppers that have deep vivid colors, taut skin, and that are free of soft spots, blemishes and darkened areas. Their stems should be green and fresh looking. Peppers should be heavy for their size and firm enough so that they will gently yield to slight pressure. Avoid those that have signs of decay including injuries to the skin or water-soaked areas. The shape of the pepper does not generally affect the quality, although it may result in excessive waste or not be suitable to certain recipe preparations. Peppers are available throughout the year but are usually in greater abundance during the summer months.

Unwashed sweet peppers stored in the vegetable compartment of the refrigerator will keep for up to one week. Sweet peppers can be frozen without first being blanched. It is better to freeze them whole since there will be less exposure to air which can degrade both their nutrient content and flavor.

How to Enjoy

For some of our favorite recipes, click Recipes.

Tips for Preparing Bell Peppers:

Before coring and/or cutting the pepper, wash it under running water. If the pepper has been waxed, you should also scrub it well.

Use a paring knife to cut around the stem and then gently remove it. Peppers can be cut into various shapes and sizes. To easily chop, dice or cut the peppers into strips, first cut the pepper in half lengthwise, clean out the core and seeds, and then, after placing the skin side down on the cutting surface, cut into the desired size and shape. Peppers can also be cut horizontally into rings or left whole for stuffed peppers after carefully removing the seeds from the inner cavity.

A Few Quick Serving Ideas:

Add finely chopped bell peppers to tuna or chicken salad.

Steam cored peppers for five minutes, stuff them with your favorite rice salad or grain pilaf, and bake in a 350©F oven until they are hot.

Healthy sauté chopped peppers, celery and onions, then combine with tofu, chicken or seafood to make a simple Louisiana Creole dish.

Broiled peppers marinated with olive oil, garlic, lemon juice and black pepper make a delicious appetizer.

Purée roasted and peeled peppers with healthy sautéed onions and zucchini to make a deliciously refreshing soup that can be served hot or cold.

Bell peppers are one of the best vegetables to serve in a crudité platter since not only do they add a brilliant splash of color, but their texture is the perfect crunchy complement for dips.

Safety

Bell Pepper and Oxalates

Virtually all municipal drinking water in the United States contains pesticide residues, and with the exception of organic foods, so do the majority of foods in the U.S. food supply. Even though pesticides are present in food at very small trace levels, their negative impact on health is well documented. The liver’s ability to process other toxins, the cells’ ability to produce energy, and the nerves’ ability to send messages can all be compromised by pesticide exposure. According to the Envirionmental Working Group's 2003 report "Shopper's Guide to Pesticides in Produce", bell peppers are among the 12 foods on which pesticide residues have been most frequently found. Therefore, individuals wanting to avoid pesticide-associated health risks may want to avoid consumption of bell peppers unless they are grown organically.

Bell Pepper Belongs to the Nightshade Family

Bell pepper is one of the vegetables in the nightshade (Solanaceae) family, which includes eggplant, tomatoes and white potatoes. Anecdotal case histories link improvement in arthritis symptoms with removal of these foods; however, there are no scientific studies to date that confirm this information.

Nutritional Profile

Introduction to Food Rating System Chart

The following chart shows the nutrients for which this food is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this food; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for 25-50 year old healthy woman); the nutrient density rating; and, the food's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read detailed information on our Food and Recipe Rating System.

In Depth Nutritional Profile for Bell peppers

References

• Baybutt RC, Hu L, Molteni A. Vitamin A deficiency injures lung and liver parenchyma and impairs function of rat type II pneumocytes. J Nutr. 2000 May;130(5):1159-65.
• Bazzano LA, He J, Odgen LG et al. Dietary intake of folate and risk of stroke in US men and women:NHANES I Epidemiologic Follow-up Study. Stroke 2002 May;33(5):1183-9.
• Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986.
• Gonzaez de Mejia E, Quintanar-Hernandez A, Loarca-Pina G. Antimutagenic activity of carotenoids in green peppers against some nitroarenes. Mutat Res 1998; 416(1-2) 11-19.
• Kaneyuki T, Noda Y, Traber MG, et al. Superoxide anion and hydroxyl radical scavenging activities of vegetable extracts measured using electron spin resonance. Biochem Mol Biol Int. 1999 Jun;47(6):979-89.
• Li T, Molteni A, Latkovich P, Castellani W, Baybutt RC. Vitamin A depletion induced by cigarette smoke is associated with the development of emphysema in rats. J Nutr.<./i> 2003 Aug;133(8):2629-34.
• Lu QY, Hung JC, Heber D, et al. Inverse associations between plasma lycopene and other carotenoids and prostate cancer. Cancer Epidemiol Biomarkers Prev. 2001 Jul;10(7):749-56.
• Pattison DJ, Silman AJ, Goodson NJ, Lunt M, Bunn D, Luben R, Welch A, Bingham S, Khaw KT, Day N, Symmons DP. Vitamin C and the risk of developing inflammatory polyarthritis: prospective nested case-control study. Ann Rheum Dis. 2004 Jul;63(7):843-7.
• Tavani A, Negri E, La Vecchia C. Food and nutrient intake and risk of cataract. Ann Epidemiol 1996 Jan;6(1):41-46.
• Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988.
• Yuan JM, Stram DO, Arakawa K, Lee HP, Yu MC. Dietary cryptoxanthin and reduced risk of lung cancer: the Singapore Chinese Health Study. Cancer Epidemiol Biomarkers Prev. 2003 Sep;12(9):890-8.

More of the World's Healthiest Foods (& Spices)!

Bell Peppers (Sweet Peppers)

Bell peppers are a great source of vitamin C. If you thought citrus fruits packed a powerful punch when it comes to being a good source of vitamin C, peppers have them beat. Green peppers have twice the amount of vitamin C by weight than citrus fruits, and this powerful punch of vitamin C is an antioxidant that may be effective in preventing certain cancers. Red bell peppers have three times as much vitamin C as the green varieties and are a good source of beta carotene.

Varieties
Bell peppers can be found in a rainbow of colors and can vary in flavor. The variety of the pepper plant and the stage of the ripeness determine the flavor and color of each pepper. For example, a red bell pepper is simply a mature green bell pepper. As a bell pepper ages, its flavor becomes sweeter and milder. Red bell peppers contain eleven times more beta carotene than green bell peppers.

Selection
Bell peppers are available and are in good supply all year, but they are more plentiful and less expensive during the summer months. Fresh peppers come in variety of colors, shapes, and sizes, but when selecting them, they all follow the same guidelines. Their skin should be firm without any wrinkles, and the stem should be fresh and green. They should feel heavy for their size. Avoid peppers with sunken areas, slashes or black spots.

Storage
Store unwashed bell peppers in a plastic bag in the refrigerator. They will stay fresh for about a week. Green bell peppers will stay fresh a little longer than the yellow and red ones.

Make Bell Peppers Part of Your 5 A Day Plan
* Use them to create colorful and exciting meals by adding a mixture of different colored sliced or chopped peppers to your favorite salads, pastas, and dishes.
* They can be used as a colorful garnish.
* Include sliced peppers on your next veggie tray.
* Carve out peppers and stuff them with rice or use them as colorful containers for dips or other edible items.