Colorful bell peppers—red, yellow, and green—are vegetables rich in essential nutrients. Their popularity increases during Ramadan because they are light on the stomach and help replenish nutrients lost during fasting. They are an excellent source of vitamins, especially vitamin C, antioxidants, and dietary fiber, which support overall health and restore energy after iftar.
Nutritional Value of Colorful Bell Peppers
Colorful bell peppers (Capsicum annuum) are technically fruits belonging to the nightshade family. They are low in calories and rich in vitamin C and other antioxidants, making them an excellent addition to a healthy diet.
Sweet peppers are related to chili peppers and tomatoes and are native to Central and South America. They can be eaten raw or cooked. Sometimes they are dried and ground into a spice known as paprika. Bell peppers come in several colors, including red, yellow, orange, and green (the unripe form).
Green peppers are slightly bitter and less sweet than fully ripened peppers. Fresh bell peppers consist mostly of water (about 92%), with the remainder made up of carbohydrates and small amounts of protein and fat.
Main Nutrients in 100 Grams of Raw Red Bell Pepper:
Calories: 26
Water: 92%
Protein: 1 gram
Carbohydrates: 6 grams
Sugars: 4.2 grams
Fiber: 2.1 grams
Fat: 0.3 grams
Most of the carbohydrates in bell peppers come from natural sugars such as glucose and fructose, which give ripe peppers their sweet taste. Despite being low in calories, bell peppers provide a good amount of fiber compared to other low-calorie foods.
Vitamins and Minerals
Vitamin C: One medium red bell pepper provides about 169% of the recommended daily intake, making it one of the richest dietary sources of this essential nutrient.
Vitamin B6 (Pyridoxine): Important for the formation of red blood cells.
Vitamin K1 (Phylloquinone): Essential for blood clotting and bone health.
Potassium: Supports heart health.
Folate (Vitamin B9): Crucial during pregnancy and important for cell growth.
Vitamin E (referred to in the text as Vitamin H): A powerful antioxidant that supports nerve and muscle health.
Vitamin A (Beta-carotene): Red peppers are rich in beta-carotene, which the body converts into vitamin A.
Other Plant Compounds
Bell peppers are rich in antioxidants, particularly carotenoids found in ripe fruits. These include:
Capsanthin: Responsible for the bright red color of red peppers and a powerful antioxidant.
Violaxanthin: A carotenoid responsible for the orange color in some peppers.
Lutein: Abundant in green, yellow, and orange peppers; supports eye health.
Quercetin: A polyphenol antioxidant that may help prevent heart disease and certain cancers.
Luteolin: Another polyphenol antioxidant with potential health benefits.
The Role of Bell Peppers in Heart Health and Cancer Prevention
Like most whole plant foods, bell peppers are nutrient-dense and have been associated with a reduced risk of chronic diseases such as heart disease and cancer.
Eye Health
Lutein and zeaxanthin—carotenoids found in significant amounts in bell peppers—may improve eye health when consumed adequately. They help protect the retina from oxidative damage and may reduce the risk of age-related macular degeneration and cataracts.
Immune System Support
Bell peppers are rich in vitamin C, which:
Strengthens the immune system
Supports cardiovascular health
May help reduce the duration of common colds
Acts as a powerful antioxidant
Enhances iron absorption (especially plant-based iron)
Aids collagen production for wound healing
However, excessive vitamin C intake may increase the risk of kidney stones.
Vitamin A Benefits
Half a cup of raw red bell pepper provides approximately 13% of the recommended daily value of vitamin A (in retinol activity equivalents). Beta-carotene gives red and orange peppers their color and plays a key role in:
Vision
Cell communication
Normal organ function
Other Important Nutrients
Vitamin B6: Supports the central nervous system and metabolism.
Folate (Vitamin B9): Essential for converting carbohydrates into energy and for normal cell growth and development.
Vitamin E: Supports immune function and vascular health.
Fiber: Promotes digestive health and helps lower harmful LDL cholesterol.
Conclusion
Colorful bell peppers are a highly nutritious and versatile food, especially beneficial during Ramadan. Their rich content of vitamins, antioxidants, and fiber supports heart health, boosts immunity, protects vision, and contributes to overall well-being—making them an excellent addition to iftar meals.
Post a Comment