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Six health benefits of green peppers and Poblano peppers

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Green sweet peppers or peppers (Capsicum annuum) are usually considered vegetables, although they are technically a type of fruit. They have a dense structure, resemble the shape of a bell and can be found in different colors, including red, yellow and purple.

Six great health benefits of green peppers

Rich source of nutrients

Green peppers (Capsicum annuum) provide a variety of vitamins and minerals.  [ref. 1]  In addition, they are a good source of fiber and have a relatively low carbohydrate content. This makes them a great dietary choice for anyone observing a low-carb, keto or other diet

Nutritional values for 1 cup (150 grams) of raw sweet green pepper are:

  • Calories: 30 kcal
  • Protein: 1.3 grams
  • Carbohydrates: 7 grams
  • Fiber: 2.6 grams
  • Vitamin A, RAE: 3% of daily value (DV)  [ref. 2] 
  • Vitamin C: 134% of daily values
  • Vitamin K: 9% of daily values 
  • Potassium: 6% of daily values  [ref. 3] 
  • Vitamin B6 (pyridoxine): 20% of daily values  [ref. 4] 

In addition to the nutrients listed above, green peppers contain smaller amounts of other nutrients, including thiamine (B1), magnesium, copper and vitamin E.

Green sweet peppers are especially rich in vitamin C. Since this vitamin is water soluble, the body can not store it well, so it is important to provide it from food.

Support gut health

Peppers are a good source of fiber, which are essential for gut health and the work of the digestive and urinary systems

Adding fiber-rich foods like peppers to your diet can help you achieve the recommended fiber intake of 30–35 grams per day for men and 25–32 grams per day for women. Studies have shown that increasing fiber intake can protect against digestive diseases such as colon cancer and inflammatory bowel disease (IBD). [ref. 5] 

Peppers contain health-beneficial plant compounds

Besides fiber and vitamins, peppers contain various plant compounds that have antioxidant and anti-inflammatory properties.

For example, provide flavonoids, phenolic compounds and carotenoids, all of which have health-friendly effects. Studies have shown that diets high in phenolic acids can prevent the development of certain health conditions, such as insulin resistance, liver obesity, mental weight loss and heart disease. [6]

An extremely interesting study from 2013 found that green pepper extract has a higher antioxidant activity than red, orange and yellow pepper extracts. [7]

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Peppers are good for heart and eye health

Adding more fruits and vegetables like green sweet peppers to your diet is an easy way to promote heart and eye health. Numerous studies have linked diets rich in fruits and vegetables to a lower risk of heart disease.  [Ref. 6] 

Peppers help maintain a healthy body weight

Eating more fruits and vegetables like green peppers can help you maintain a healthy body weight and lose weight.

Green sweet peppers are low in calories, high in fiber and are full of other nutrients your body needs to function optimally. This makes them an excellent addition to any diet, including weight reduction.

Peppers have many uses in culinary

As well as being extremely nutritious, green sweet peppers are versatile for use in various national cuisines and taste great both raw and cooked.

Note that green sweet peppers are less sweet than red, yellow and orange peppers. The green version also has fewer carotenoids and flavonoids, but has a higher phenolic acid content.

The most important thing about Poblano peppers

Capsicum annuum peppers are a type of chilli originating in Mexico that can add spicyness to your dishes.

These vegetables of the potato family (Nightshades) are usually dark green and resemble other varieties of peppers, but are usually larger than jalapeno and smaller than peppers. Fresh pblancos have a soft, slightly sweet taste, although if left to ripen until they turn red, their taste is much hott.

Dried poblano peppers, which are almost ripe and saturated red, are known as ancho chili, a popular ingredient in mole sauce and other Mexican dishes.

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In the nutrients profile of poblano peppers enter enviable amounts of vitamin C, potassium, vitamin A, iron and others. They are just as versatile to use as green peppers, but you still need to know about their hot taste and keep it in mind if someone in your household doesn't prefer it.

  1. Six great health benefits of green peppers
    • Rich source of nutrients
    • Support gut health
    • Peppers contain health-beneficial plant compounds
    • Peppers are good for heart and eye health
    • Peppers help maintain a healthy body weight
    • Peppers have many uses in culinary
    • The most important thing about Poblano peppers

Summary

Regardless of the color of the pepper you choose, there are almost countless ways to enjoy them and extract the useful food resources from them. For example, add them to vegetable and meat dishes, cut them and serve them with hummus. You can smother them with onions and spices to enjoy as a side dish or use them as a crispy addition to salad, in soups, stews and chili.

References

  1. Capsicum
  2. Vitamin a deficiency
  3. Potassium
  4. Pyridoxine
  5. Dietary fiber intake and risks of proximal and distal colon ... : Medicine
  6. Redirecting

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