What vitamins are in bell peppers and how are they good for the body?

Bulgarian pepper – one of the most versatile vegetables with a rich vitamin and mineral composition. At one time, it traveled a long way from the hot countries of Central America before falling into the capable hands of European, or more precisely, Bulgarian breeders, who developed the variety familiar to us. Green, yellow, and red peppers are used both for preparing a variety of culinary masterpieces and as an independent dish.

You will learn about what vitamins are contained in bell peppers, the beneficial properties and harms of the product from the article.

bell pepper

Bell peppers belong to the nightshade family. That is, it is a direct relative of eggplants, potatoes and tomatoes. It got its name thanks to the efforts of Bulgarian breeders who developed a large-fruited variety. Another name for the product is sweet pepper or paprika.

The homeland of this wonderful vegetable is Central America. Somewhere in the vast expanses of Mexico and Colombia, wild peppers are still found. After the discovery of the new continent, the conquerors took with them to Europe the unprecedented wealth of the Indians, among which was pepper.

Interesting. It is noteworthy that in addition to eating, people used the seeds as a weapon to scare away wild animals and enemy conquerors. The Indians sprinkled seeds on smoldering coals, which led to the appearance of acrid smoke.

Initially, the predecessor of the bell pepper ended up in Portugal and Spain.Then it appeared in other European countries and the Middle East. Paprika loves the sun, so it is actively cultivated in countries with hot and temperate climates.

Bell peppers are widely used in cooking. They are consumed fresh, salted, pickled, canned, baked, fried, stuffed. The vegetable combines miraculously with other products and retains about 30% of its nutrients during heat treatment.

Composition and nutritional value

The calorie content of paprika depends on the color:

• in red – 31 kcal;
• in yellow – 27 kcal;
• in green – 20 kcal.

That is why the vegetable is considered dietary and is popular among adherents of a healthy diet and all kinds of diets for weight loss.

Bell pepper contains:

• water – 90 g;
• proteins – 1.2 g;
• carbohydrates – 5 g;
• fats – 0.3 g;
• fiber – 3.5 g.

Vitamins and minerals

Sweet pepper is a unique product that contains a lot of useful substances:

• beta-carotene (vitamins A);
• thiamine (vitamin B1);
• riboflavin (vitamin B2);
• niacin (vitamin B3);
• pantothenic acid (vitamin B5);
• pyridoxine (vitamin B6);
• folic acid (vitamin B9);
• ascorbic acid (vitamin C);
• tocopherol (vitamin E);
• phylloquinone (vitamin K);
• biotin (vitamin H);
• flavonoids (vitamin P);
• magnesium;
• chlorine;
• calcium;
• sodium;
• potassium;
• sulfur;
• manganese;
• iron;
• iodine;
• zinc;
• phosphorus;
• copper;
• molybdenum;
• fluorine.

The benefits and harms of bell pepper

In the 30s of the 20th century, Albert Szent-Gyorgyi extracted vitamin C in crystalline form from bell peppers, for which he was awarded the Nobel Prize. And this is not surprising, because the fleshy vegetable contains five times more ascorbic acid than citrus fruits.

100 g of red pepper pulp contains 150 mg of vitamin.For example, the daily requirement of an adult is about 60 mg. At the same time, we are not in danger of overdosing on a valuable antioxidant, since the excess is actively excreted from the body along with urine. Interestingly, during heat treatment it loses less vitamin C compared to other vegetables and fruits, since it cooks quite quickly.

Due to the high content of B vitamins, calcium, potassium, iron and magnesium, pepper improves overall well-being, the condition of the nervous system, and the musculoskeletal system. With regular use, blood pressure is normalized and blood vessels are protected.

Bell peppers contain a lot of fiber (2 g per 100 g), which has a beneficial effect on the gastrointestinal tract, facilitates the digestion process, has a diuretic effect, and accelerates the process of cleansing the body.

Beta-carotene and ascorbic acid increase the body's defenses, accelerate the growth of nails and hair, improve vision, the condition of the skin and mucous membranes.

B vitamins normalize sleep, relieve depression, stress, dermatitis, diabetes, relieve fatigue and swelling. Vitamin P strengthens the walls of blood vessels and reduces permeability.

Iron, zinc, calcium, phosphorus, iodine and magnesium increase hemoglobin levels, improve the quality of life in osteoporosis, regulate the functioning of the sebaceous and sweat glands, and eliminate alopecia.

Paprika contains capsaicin, which normalizes the functioning of the stomach and pancreas, thins the blood, reducing the risk of thrombosis, and regulates blood pressure.

Important. Green bell peppers contain P-coumaric acid, which removes carcinogens from the body.Lycopene in red peppers prevents the development of cancer. Fleshy fruits reduce the risk of prostate cancer due to their high content of ascorbic acid.

Eating paprika has a beneficial effect on the health of the respiratory system. Manganese, potassium, magnesium, vitamin C prevent the development of respiratory infections that lead to asthma, pneumonia and emphysema.

The vegetable helps maintain youthful hair and skin, stimulates collagen production, and protects against ultraviolet exposure.

Folic acid in pepper reduces the risk of neural tube defects in children. Therefore, doctors advise not to exclude the product from the diet during pregnancy.

Bell pepper harms the body if a person suffers from:

• diseases of the cardiovascular system - hypertension, ischemia, tachycardia;
• hemorrhoids;
• pathologies of the gastrointestinal tract (ulcers, erosions, gastritis);
• disorders of the kidneys and liver;
• epilepsy.

The fact is that paprika is rich in coarse fiber and essential oils. These components worsen the condition of a person who has a history of these diseases.

However, sweet peppers have many more positive properties than negative ones. Doctors advise taking into account your health status before consuming fruits.

Content of vitamins and minerals depending on the color of the pepper

The composition of paprika of different colors is approximately the same. But green fruits contain more lutein, red fruits contain more capsanthin, and yellow fruits contain more violaxanthin. These are antioxidants that neutralize the harmful effects of free radicals on the body. When they are deficient, cell and tissue damage occurs, and signs of external and internal premature aging appear.

Reference. Italian scientists conducted a study trying to find out which color of pepper people consider the sweetest. Most of the experiment participants pointed to yellow fruits. Although red peppers contain much more sugar. Apparently, the color yellow evokes associations with the sun, sweetness and ripeness.

Red

Red paprika contains a lot of beta-carotene and vitamin C. Even 100 g of pulp can satisfy about 70% of a person’s need for ascorbic acid. With regular consumption of the vegetable, we get: an even, healthy complexion, smooth skin, elastic blood vessels, good vision, increased mental abilities, including memory.

Yellow

Yellow peppers are high in vitamin E, lutein and zeaxanthin (an antioxidant that neutralizes free radicals in the retina and improves vision).

Yellow fruits contain more rutin, calcium and phosphorus, which strengthen bone tissue and blood vessels.

Green

Green peppers contain folic acid in abundance. One fruit covers about 25% of the daily requirement for this vitamin. Therefore, green paprika is recommended for use by women at the stage of planning pregnancy or gestation.

Fruits of this color improve mood, have a positive effect on the nervous system and the process of hematopoiesis. Green peppers are a source of vitamin E, which is responsible for youthful skin and an attractive appearance.

Reference. The teaching confirmed the information that green fruits contain substances that can reduce the risk of developing cancer.

Eating bell pepper

It is advisable to consume paprika of any color fresh, because it contains the largest amount of useful substances. Add the juicy, crispy pulp to salads, prepare appetizers, cuts, soups, borscht, stuff, bake, pickle, and preserve.

There are so many recipes for preparing this wonderful vegetable that every housewife will find the best way to prepare it. To prepare peppers for the winter and preserve the beneficial properties of the product, use the freezing method. When thawed, the pulp does not lose its shape and does not spread into an unsightly mess.

Contraindications

It is prohibited to use bell pepper for diseases such as:

• tachycardia;
• hemorrhoids;
• colitis;
• ulcerative lesions of the stomach and duodenum;
• gastritis;
• increased stomach acidity;
• pathologies of the kidneys and liver in the acute stage;
• excessive excitability of the central nervous system;
• cardiac ischemia;
• epilepsy.

Read also:

How to freeze bell peppers for the winter.

How to prepare pickled tsitsak peppers for the winter.

How to cook Ratunda pepper with honey for the winter: preservation recipes.

Conclusion

Bell pepper has beneficial properties that have a beneficial effect on human health. Vitamins and minerals prevent the development of diseases of the digestive, cardiovascular, and musculoskeletal systems. Antioxidants reduce the risk of cancer, improve skin condition, providing a blooming appearance.