What Happens to Your Body When You Eat Bell Peppers Regularly
Bell peppers are vibrant and popular vegetables that come in many colors including red, orange, yellow and green. Green peppers are unripe, offering a slightly more bitter and earthy flavor than their sweeter, more ripe counterparts. And if you ask us, dishes like Veggie Fajitas, Chicken Paprikash Soup and Sheet-Pan Sausage & Peppers wouldn’t be the same without them. They are full of vitamins and minerals that can benefit your health, but what happens when you eat them regularly or multiple times per week? We spoke with nutrition experts to get the scoop.
Bell Pepper Nutrition
One medium red bell pepper (approximately 119 grams) contains the following:1
Calories: 31
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Carbohydrates: 7 g
Dietary fiber: 3 g
Total sugar: 5 g
Added sugar: 0 g
Protein: 1 g
Total fat: 0 g
Saturated fat: 0 g
Cholesterol: 0
Sodium: 5 mg
Vitamin C: 152 mg (190% Daily Value)
Vitamin K: 5 mcg (5% DV)
Vitamin A: 187 mcg (23% DV)
Health Benefits of Bell Peppers
May Reduce Inflammation
Bell peppers are rich in phytochemicals and nutrients that have natural antioxidant and anti-inflammatory properties. In fact, research has shown that plant compounds that are present in bell peppers may positively impact health by lowering inflammation in the body or reducing the risk of developing it altogether.2 Prolonged states of inflammation are associated with chronic health conditions like heart disease and type 2 diabetes.
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Erika Barrera, M.P.H., RDN, a registered dietitian and wellness educator, tells Eating Well, “Bell peppers contain antioxidants such as carotenoids and anthocyanins that help prevent cell damage in the body. This is important for inflammation and cancer prevention.”
May Support Eye Health
The carotenoids bell peppers contain, including zeaxanthin and lutein, may help protect your eye health and support healthy vision. Zeaxanthin is an antioxidant that builds up in a part of the eye called the macula that helps protect from damage caused by blue light. When photoreceptor cells in the eye become damaged, it can lead to macular degeneration, a major cause of blindness. Many of us spend hours looking at screens, so eating bell peppers (particularly the orange ones) may help minimize the eye damage caused by blue light sources.
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In a 2020 study published in Proceedings, researchers looked at different varieties of peppers to determine which ones had the highest levels of zeaxanthin. They found that orange bell peppers contained high levels of zeaxanthin, while others had different beneficial types of orange pigments like lutein.
Other research suggests that zeaxanthin may also provide antioxidant protection for the heart, liver and skin as well.
May Bolster the Immune System
According to Krista Wale, RD, a registered dietitian and founder of Louisiana Nutrition Associates, “Incorporating bell peppers into your daily diet could potentially offer a wealth of nutrition for your body, especially for your immune system.”
One red bell pepper provides nearly three times as much vitamin C as an orange.1 “Research shows that regular consumption of foods rich in vitamin C helps support your immune system to fight off infections and illnesses,” says Wale.
May Promote Brain Health
Eating bell peppers may help keep your brain healthy and prevent age-related memory loss. One study found that the flavonoids, phenolic acids and carotenoids found in peppers may help prevent memory loss associated with Alzheimer’s disease.5
The nutrients contained in ripe peppers may also block enzyme activity that releases amyloid proteins in the brain and nervous system. Amyloid proteins are believed to be responsible for damaging nerve fibers and increasing the risk of developing Alzheimer’s disease.
May Help with Digestion
Bell peppers are a great source of fiber, which offers many health benefits, including better digestion, improved heart health and stable energy levels. Erika Barrera, M.P.H., RDN, says “Fiber helps manage blood sugar and cholesterol while keeping the gut microbiome healthy.” Fiber also helps to feed the healthy gut bacteria living in your digestive tract, which can help support a healthy microbiome.
Contributed By Victoria Whittington
Reviewed by Dietitian Jessica Ball, M.S., RD
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