Bell peppers are applauded for their amazing nutritional profile. These are packed with numerous healthy nutrients that boost one’s eye sight, strengthen the immune system, fight cancer, support the respiratory system and more. All bell peppers start off as capsicum. Once these are left on the vines, their color deepens, and they yield orange and yellow peppers. The final stage gives the red peppers that have the highest nutritional content.

On average, a bell pepper shows the following nutritional content:

  • Copper: 2 mg
  • Folate: 4 mcg
  • Fiber: 2 g
  • Magnesium: 11mg
  • Manganese: 2 mg
  • Phosphorous: 3 g
  • Potassium: 349 mg
  • Selenium: 9 mg
  • Protein: 2 g
  • Vitamin B6: 3 mg
  • Vitamin C: 341 mg

You don’t really have to add bell pepper as side veggies to your meal or add a handful to your salad only. Experts suggest cooking or eating them raw.

Here is a look at the health benefits that you can reap with intake of bell peppers:

  1. Boost eye health

Bell peppers have a rich concentration of carotenoid like lutenoid and beta-carotene. These are critical for maintaining optimal eye health. Moreover, carotenoids are helpful in limiting the odds of developing eye diseases like macular degeneration and cataracts. Nutritionists have confirmed that the amount of beta-carotene present in bell pepper equates that quantity present in carrots. Beta-carotene is crucial for improving the eyesight.

  1. Help shed the extra pounds

Bell peppers are part and parcel of diet plans that help cut down your weight fast. These provide 37 calories per serving only alongside a vast quantity of nutrients. These are also excellent substitutes for unhealthy foods that you crave to munch on during your meal timings. For instance, you can crunch these as your mid-morning snack.

  1. Prevent anemia

Anemia refers to a decline in the blood’s ability to carry oxygen. One of the leading causes of anemia is a lack of iron or iron deficiency. The main symptoms of this include fatigue and weakness. Bell peppers are your solution in this case. They are loaded with a substantial amount of iron. Top that with an adequate supply of vitamins that enhance the absorption of iron from one’s gut. A medium-size red bell pepper consists of nearly 169% of the RDA for vitamin C. Therefore, not only do bell pepper provide iron but also the vitamin that supports its absorption.

  1. Nourish the fetus

Nutritionist suggests pregnant women to eat bell pepper as they contain folate, which nourishes the growing fetus. Beside folate, there are plenty of other nutrients that your child can get as you have bell peppers. You can consume these veggies raw or cooked. However, in the case of pregnancy, it is all-important to consult with your doctor before eating them.

  1. Boost digestive health

A disturbed digestive system can come to a crescendo of nausea, diarrhea, vomiting, and other concerns. Bell pepper provides the antidote for this too. These boast a high content of niacin which is vitamin B. It is essential for improving the condition of your digestive health. As your digestion improves, you would be able to absorb vitamins, minerals, and other nutrients well.

  1. Strengthen the immune system

It is always crucial to eat foods that help boost the immune system’s performance, as this system is responsible for warding off infections and protecting your body. Vitamin C is critical for boosting immune health. Fortunately, bell peppers are enriched with vitamin C. Thus, the regular intake of these veggies is helpful for super-powering your immune system. In case you have weak immunity, you should consider taking orange bell peppers.

  1. Slash the risk of cancer and heart disease

When part of a regular diet, bell peppers are helpful in fending off heart diseases and cancer. These provide an abundant supply of plant-based antioxidants called carotenoids. These help cut down the oxidative stress in the body that is caused by free radicals. Red bell peppers showcase a high content of alpha-carotene, lutein, beta-carotene, and zeaxanthin.

Research indicates that eating foods that boast a good content of carotenoids help bring down the risk of cancer. It is also useful in significantly lessening free radical activity in your body.

Moreover, red bell peppers show enhanced bile acid binding capacity. This means that bile acids are recirculated less in the body as it processes food. This capacity signifies efficient utilization of bile too and reduces the fat absorption factor. This action plan is helpful in slashing the risk of developing heart diseases.

  1. Boost mental wellbeing

Bell peppers are ranked among the best brain foods. The vitamin-enriched profile of red bell peppers helps boost mental health. It provides a plentiful supply of vitamin B6 that is responsible for increasing the levels of norepinephrine and serotonin. These are known as the happy hormones. The high levels of these hormones correlate to a boost in your energy levels, uplifted moods, and better concentration.

Low levels of these are typically linked with numerous mental disorders. Vitamin B6 deficiency is held accountable for chipping in cognitive impairment. It may snowball the risk of dementia too. Therefore, bell peppers are a good means for keeping such psychiatric risks at bay.

  1. Serve as an anti-inflammatory agent

Bell peppers showcase anti-inflammatory properties, which is why nutritionist recommending taking them. Studies reveal that eating red and orange bell peppers can help keep muscle inflammation and chronic joints at bay. The nutrients present in these peppers are also useful for fending off factors connected to seasonal allergies.

  1. Help with anti-aging

Antioxidants play a key role in fighting free radicals. In doing so, these protect the skin cells and tissues from potential damage that culminates in saggy skin with fine lines, wrinkles, and a dry skin. To this end, beauty experts recommend eating foods with a high antioxidant content. Bell peppers tend to fall into this suggested category of foods. These are powerhouses of vitamin C. Thus, if consumed regularly, vitamin C can help with preventing premature signs of aging.

  1. Promote smooth blood flow

Nutritionist highlight that bell peppers help encourage proper blood circulation. These contain phosphorus, which strengthens blood vessels and relaxes veins. Furthermore, proper blood circulation helps guard against stroke or heart attack and prevent blood clotting too.

  1. Improve respiratory health

Bell peppers also play a critical role in protecting the respiratory health. Nutrients like manganese, vitamin C, potassium, and magnesium are credited for safeguarding against respiratory diseases like lung infection, asthma, and emphysema among other concerns. It is important to consult your doctor concerning the inclusion of bell peppers in your diet in the case of serious respiratory issues.


Allergy to bell pepper is not frequent. However, some people who experience pollen allergy may also face sensitivity to bell peppers. The reason behind this is allergic cross-reactivity. It can happen between pollen and some food item because they consist of the same allergens.

Bottom line

Briefly, bell peppers show numerous health benefits. It’s best to incorporate them in your diet for optimal health wellbeing in respect to enhanced digestive system, respiratory, and mental health. It is a powerhouse of antioxidants, which means that bell peppers protect against multiple diseases too by curtailing free radical damage.