Peppers are fruits of an array of types and flavors—from sweet or pungent to fiery hot—all offering a wealth of essential nutrients. Bells come in a variety of colors—green, yellow, orange, red, and purple. Chili peppers are renowned for their mild to fiery hot spiciness. All are rich in dietary fiber, vitamins, minerals, and antioxidants.
Numerous observational and epidemiological studies have underscored the potential health advantages of incorporating peppers (Capsicum annuum) into your diet. These benefits range from safeguarding eye health and alleviating constipation to potentially preventing cancer and promoting heart health.
8 Notable Health Benefits of Peppers
1. Protect the Eyes
In an interview with The Epoch Times, Ya-Lan Tsai, a Taiwanese physician, said bell peppers have many health benefits. Peppers are rich in vitamin A and compounds such as beta-carotene and lutein. These vitamins and phytonutrients protect the eyes from macular degeneration and help maintain good retinal health by preventing oxidative damage.2. Prevent Cancer
Bell peppers contain beta-carotene and vitamin C, which can inhibit carcinogenic substances. Clinical research from South Korea suggests that postmenopausal women who consume bell peppers may have a lower risk of developing breast cancer.
Bell peppers Africa Studio/Shutterstock
3. Delay Aging
Bell peppers are abundant in vitamin C, a potent antioxidant that can counteract excessive free radicals, delaying aging.4. Protect the Heart
The compound capsaicin found in chili peppers is associated with heart protection, weight management, and anti-tumor effects. A 2019 study published in the Journal of the American Heart Association found that individuals who consumed chili peppers at least four times a week had a 23 percent reduced risk of all-cause mortality and a 34 percent lower risk of cardiovascular disease-related mortality compared to those who rarely or never ate chili peppers.Furthermore, studies indicate that individuals who enjoy eating chili peppers might have a longer lifespan and a reduced risk of diseases such as cardiovascular conditions and cancer. Researchers gathered data on the consumption of different types of chili peppers, including hot red chili peppers, black peppers, fresh chili peppers, and chili sauce or oil, among participants. The results showed that those who regularly consumed spicy foods had a 13 percent lower risk of all-cause mortality, a 17 percent lower risk of cardiovascular disease-related mortality, and an 8 percent lower risk of cancer-related mortality compared to those who rarely or never consumed spicy foods.
5. Boost immunity
Bell peppers are rich in vitamin C, which supports the immune system. The European Food Safety Authority has approved health claims for vitamin C’s role in immune system function for all age groups, including infants and young children (from birth to three years old).6. Help Weight Loss
As peppers are low in calories and rich in dietary fiber, they increase satiety and reduce food intake.7. Relieve Constipation
As a rich source of dietary fiber, bell peppers are beneficial for digestive health. Consuming bell peppers can stimulate gastrointestinal motility and metabolism, alleviating constipation and maintaining intestinal health.8. Improve Gestational Diabetes
Chili peppers are rich in capsaicin, which, upon entering the body, can stimulate insulin secretion, helping to regulate blood sugar levels. Research indicates that regular capsaicin supplementation may improve postprandial hyperglycemia, hyperinsulinemia, and fasting lipid metabolism in women with gestational diabetes.Dr. Tsai noted that individuals with conditions such as hemorrhoids or esophagitis should consume chili peppers in moderation. People with respiratory conditions like asthma or throat irritation should also limit their intake.
Chili peppers Vitalina Rybakova/Shutterstock
Are Green, Yellow, and Red Peppers the Same?
According to the Fullfoods Community Dietary Culture Education Foundation in Taiwan, although green, red, and yellow bell peppers belong to the species Capsicum annuum, all chili peppers are variations of the original species. Bell peppers are native to Mexico and Central America and were later introduced to Europe, Africa, and Asia. Green peppers have a mild, slightly spicy taste. If green peppers are left to ripen fully, they turn red or orange-yellow, their sugar content increases and their taste becomes sweeter, leading to what is commonly referred to as sweet peppers.Tricolor Bell Pepper Recipe
Registered nutritionist Yuki Hara from Japan shares a nutritious and delicious bell pepper recipe.Stir-fried minced Meat With Tricolor Bell Peppers
Ingredients:- 1 green bell pepper
- 1/4 each red and yellow bell pepper
- 120 grams of minced meat
- 10 grams of dry vermicelli
- small amount of minced garlic
- small amount of crushed roasted sesame seeds
- 1 teaspoon of soup broth
- Salt and pepper to taste
- Slice the green, red, and yellow bell peppers into thin strips and set aside.
- Boil the dry vermicelli in boiling water for 2 minutes, then drain and cut into 4 cm lengths.
- Stir-fry the minced meat in a pan, then add the green, red, and yellow bell peppers and minced garlic. Stir-fry for 1 minute.
- Add the vermicelli, broth, salt, and pepper. Continue to stir-fry for about 2 minutes over medium heat.
- Transfer to a plate, sprinkle with crushed sesame seeds, and serve.
