Shocking Health Benefits of Bell Peppers

Discover the Shocking Health Benefits of Bell Peppers, ways to cook and prepare bell peppers and how bell peppers grows.

Our vegetable of the week is Bell Peppers! 

Bell peppers can be green, red, yellow, orange and even purple!  Green peppers tend to be the least expensive as most peppers start off green.  When left on the plant longer, they change from green to one of the other colors. 

YES, the different colored peppers have slightly different tastes and provide different health benefits.  The green tends to be the most “bitey” and red is considered the sweetest. 

Red bell peppers are the most nutritious as they’ve been on the vine longer.  To reap the most health benefits of bell peppers, eat a variety of pepper colors!

FUN FACTS:  In some parts of the world, bell peppers are called capsicums.  Technically because bell peppers have seeds and come from a flowering plant, they are fruits.  A red bell pepper has almost DOUBLE the vitamin C in an orange!

Heard of the spice paprika?  Paprika is just red bell peppers that have been dried and powdered.  Paprika not only reduces inflammation but may have anticancer benefits.  Paprika has been shown to help improve cholesterol levels and blood sugar levels.  Paprika is concentrated and nutrient dense!  It makes sense as it’s simply dried, powdered red bell peppers. You can sprinkle paprika on just about any food making it a very versatile spice.

With just 30 calories per pepper, they are a great addition to your plate if you are trying to lose weight.  These 30 calories are nutrient dense calories too!  You want to consume nutrient dense foods to provide your body with the vitamins and minerals it needs to keep you healthy and full of energy, especially if you are reducing calories to shed a few pounds.

Think of it like this… 30 calories of a candy bar (what, is that like 1 large bite of a candy bar? Can you even stop at just 1 bite? I can’t!) Anyways, 30 calories of a candy bar are not the same as 30 calories of bell peppers.  While foods like a candy bar are super yummy, they do not provide many, if any nutrients to fuel our bodies and protect it from diseases. 

I promise you, you would NOT feel satisfied with just 30 calories of candy bar either! 

But…. You would feel more satisfied and way FULLER after eating 1 whole bell pepper.

You can fill your plate and still lose weight with bell peppers!

What are the Shocking Health Benefits of Bell Peppers?

Just 1 red bell pepper supplies 257% of our recommended daily amount (RDA) of vitamin A!  Consuming vitamin A rich foods has been shown to decrease our chances of certain cancers like lung, bladder, breast and ovarian cancer.  Be sure to read more on how vitamin A helps improves our vision, and why it’s called the anti-infection vitamin.

Want help fighting off germs? Vitamin C helps to fight off germs and gives our immune system a generous boost! Bell peppers are extremely rich in vitamin C!  1 green bell pepper supplies 95% of the RDA and a red bell pepper packs a vitamin C punch with 209%!  But a yellow bell pepper knocks it out of the park with over 500%!!!  Vitamin C is a super powerful antioxidant that helps reduce the severity and length of colds.  It’s great for keeping our skin younger and healthier looking. Studies are showing promise that it can even help fight skin cancer. 

You truly must read about how this 1 simple vitamin has shaped the world in which we now live! 

Do you ever get leg cramps? This may be due to low potassium levels.  Eating bell peppers can help. 1 cup of bell peppers provides approx. 208 grams of potassium and a red one packs a punch of 346 grams of potassium.  Not only does potassium help reduce our blood pressure but it helps lower your risk of stroke, may help prevent kidney stones and is needed for muscle contraction and nerve function.   

Need help lowering your cholesterol? Bell peppers are loaded with antioxidants!  Lutein is abundant in green peppers and helps with eye health.  Red peppers however are rich in capsanthin.  This powerful antioxidant not only lowers cholesterol but helps fight heart disease by raising our levels of HDL (good cholesterol) Purple bell peppers have anthocyanins.  Yellow, orange and red peppers are rich in carotenoids. 

Want to learn more about the importance of antioxidants? Click here!

Are you anemic?  Bell peppers not only have vitamin C but they also have iron.  The vitamin C in peppers helps our bodies to absorb the iron so it’s a perfect win-win if you’re anemic.

Suffer from mood swings?  The vitamin B6 in peppers helps to stabilize our moods by helping our brain produce more serotonin.  Serotonin gives us a general feeling of happiness and regulates feelings of anxiety.

Bell peppers are fabulous for weight loss.  They are low in calories, low carb and high fiber!  1 bell pepper provides 2 grams of fiber.  Fiber is critical for digestion and gut health.  It helps us feel fuller longer and prevents constipation.  Most people only eat 15 grams a day where women should eat 25 grams per day and men should eat 38 grams per day or more. Eating a diet high in fiber has been shown to reduce our cholesterol and reduce our chances of developing type 2 diabetes click here. 

Click here to learn more about the amazing benefits of fiber!

As you can see, there are so many shocking health benefits of bell peppers!

How to choose the perfect bell peppers.

Bell peppers are readily available year-round, but they are in peak season from July-September in North America.

When choosing your bell peppers, look for ones that are firm and glossy.  There should be no blemishes, black spots, or soft spots.  They should feel heavy for their size.

Shocking Health Benefits of Bell Pepper fridge

How to store, cook and prepare bell peppers: 

Storing your bell peppers

Fresh, uncut bell peppers will keep 1-2 weeks in your crisper drawer.  Be sure they are dry before placing them in the fridge.  Once cut, bell peppers only last a few days.  They freeze great too for long term storage.

Ways to cook and prepare bell peppers:

Bell peppers are great cut into slices and served with your favorite hummus or ranch dressing.

Use bell pepper slices on your next garden salad or pasta salad to add beautiful color and nutrients.

Sauté bell peppers and add to nachos, tacos, chicken fajitas, beef fajitas or tips, even omelets or breakfast burritos!

Bell peppers make a great addition to shish kabobs or just grill them as a tasty side dish to any summer meal.

Cut a bell pepper in half, add 1 egg and bake in the oven until egg is done for a quick healthy and tasty breakfast.  Plus the presentation is beautiful!  Invite some friends for brunch and wow them with this simple yet nutritious dish!

Top your next homemade pizza or even a sandwich with some sliced or diced bell peppers.

Add lots of diced bell peppers to your next pot of chili or soup. 

One of my favorite soups is stuffed pepper soup.  Simply combine some cooked ground beef or turkey with cooked rice or even cauliflower rice, lots of bell peppers and some stewed tomatoes.  You can add some beef stock or beef bouillon to intensify the flavor.  Simmer until hot and flavors are well mixed. 

Speaking of stuffed peppers, you can make an Italian type beef and rice mix or even a Mexican flavored rice stuffing and make stuffed peppers!  Just cut the top off the pepper and clean out the pepper “bowl.”  Stuff and bake at 350* for about an hour.  DELISH!

What is your favorite way to eat bell peppers? 

Do you prefer them fresh or cooked?    

Be sure to let us know in the Veggie Obsessed Facebook group!

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How to grow Bell peppers

Now that you know the Health Benefits of Bell peppers, it’s time to dig into how to grow it!

Even if you don’t have a green thumb and have ZERO intention of growing your own bell peppers, I think it’s important that we know how our food grows and what it looks like as it grows.

Here is what the seeds of bell peppers looks like:  If you’ve ever cut into a bell pepper you have likely seen the bazillion seeds in each bell pepper.  Amazing how something so small can grow into a large plant!

The seeds germinate in about 14-21 days.  They are slow growing, and you need about 4-6 weeks before you can plant the seedlings in the garden.  

Bell peppers take about 100 days from seed to harvest.  They get a pretty white flower on them before setting fruit.

Most bell peppers start green and turn colors.  You can see the green peppers turning to red on this plant.  It takes a couple of weeks for the bell pepper to change colors.  This is why colored peppers tend to cost more.  It varies but you can get about 6-8 bell peppers from each plant.  A bell pepper plant is technically a perennial and will grow into a small bush but are quickly killed by cold and frost.  In most parts of the world, they are planted as an annual.

Now that you know the Shocking Health Benefits of Bell Peppers, will you be adding some to your shopping list and menu? 

Have additional ways to cook and prepare bell peppers? 

I’d love to hear all about them!

Be sure to comment below or share them in our Veggie Obsessed Facebook Group!

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Hi, I'm Jodie!

Hey there my friend! My name is Jodie Crandall and I’m a veggie loving certified health and nutrition coach on a journey to spread the word about how amazing veggies are for our health!  I am a self-proclaimed “plant-based meat eater” who has recently lost almost 50 pounds by eating more veggies!

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