Nutrition: Top 5 health benefits of peppers

As with other vegetables, nutritional value is affected by preparation and cooking methods. Pre-roasted peppers, which are often found in jars or trays in delicatessen stores, lose up to 25% of their vitamin C content. The cooking time of the peppers, the temperature used, the cooking method, and the preservation techniques used are all factors that affect the loss of Vitamin C. However, dry heat, such as that used to sear or fry peppers, is preferable to boiling or steaming.

1. May reduce the risk of cataracts and macular degeneration.

Diet plays an important role in delaying the development of age-related vision loss. In particular, two carotenoids called lutein and zeaxanthin, taken in adequate amounts, appear to improve eye health. They protect the retina from oxidative damage. Red bell peppers are particularly high in these carotenoids, as well as other protective nutrients like vitamin C. Numerous studies suggest that regular consumption of foods high in carotenoids, including lutein and zeaxanthin, may reduce the risk of cataracts and macular degeneration.

2. May reduce the risk of anemia

Anemia is a common condition, particularly among women and girls of childbearing age, and is caused by a lack of oxygen in the blood. One of the most common causes is iron deficiency. Bell peppers provide modest amounts of iron but are remarkably high in vitamin C, with half a bell pepper providing up to 100mg. This is important because vitamin C increases iron absorption in the gut, and many studies confirm that a diet rich in vitamin C-rich fruits and vegetables leads to better iron absorption. Bell peppers are also helpful because they contain vitamin B6, which is needed to make hemoglobin, the protein that carries oxygen around the body.

3. May protect against certain chronic diseases

Peppers are high in antioxidants, which have been linked to better health and protection from diseases like heart disease and cancer. For example, bell peppers are particularly rich in antioxidant vitamins, including vitamins C and E and beta-carotene. They’re also high in polyphenols, those protective plant compounds, including lutein, quercetin, and capsanthin, the latter of which is particularly high in ripe red peppers. As a powerhouse of antioxidants, evidence suggests that bell peppers have powerful anti-inflammatory effects and may reduce the risk of chronic disease. Unfortunately, there are no large-scale studies that specifically examine the consumption of peppers for the occurrence of chronic diseases.

4. May delay age-related memory loss

Interesting results from animal studies suggest that consuming peppers may be effective in preventing memory loss in people with Alzheimer’s disease. Compounds in ripe peppers appear to inhibit an enzyme that releases amyloid proteins — these proteins accumulate around nerve fibers and contribute to Alzheimer’s risk. Subsequent research suggests that the many botanicals in peppers, including phenols, carotenoids, and flavonoids, may be responsible for these results.

5. May have hypoglycemic effects

Animal studies suggest that bell peppers help control blood sugar. Although there is growing evidence that it is the polyphenols found in plants like peppers that have a positive impact on blood sugar levels and appear to help reduce the risk of diabetes, more human studies are needed. It is hoped that future research will help determine how much of a polyphenol-rich food constitutes an effective intake.

Peppers are a healthy food for most people, although some avoid them because they find peppers difficult to digest and can trigger heartburn.

Others experience allergic symptoms, although this is rare, with people with a pollen allergy being more likely to have cross-reactivity.

If you have any doubts about including peppers in your diet, consult your doctor or nutritionist for advice.