A fresh, crisp green bell pepper is a tasty vegetable that can be a regular part of your healthy eating plan. This vegetable is low in calories and contains 0 grams of fat and a good supply vitamins and minerals. Their mildly sweet flavor makes green bell peppers versatile enough to include a wide variety of nutritious recipes.
A 1-cup serving of green bell peppers contains 2.5 grams of fiber toward the daily recommendation of 21 to 25 grams for women and the 30 to 38 grams for men. When you take in enough fiber on a daily basis, your digestive system works more efficiently, which means you're less likely to get constipated or develop hemorrhoids. Getting enough fiber reduces your risk of heart disease and diabetes as well. Fiber might also help you lose weight or maintain a healthy weight because it keeps you full, which can help prevent you from eating too much.
Vitamins C and E
You need between 75 and 90 milligrams of vitamin C per day, and one cup of chopped green bell peppers provides 119.8 milligrams. When you get enough vitamin C, you're less likely to develop infections, and your skin, teeth, gums and blood vessels are healthier and work more efficiently. The same serving of chopped green bell peppers contains 0.55 milligrams of vitamin E toward the 15 milligrams you should take in every day. Vitamin E helps protect your cells from damage and supports a strong immune system.
Eating a diet rich in vegetables, including green bell peppers, reduces your risk of certain chronic illnesses. A 2006 article published in the "Bulletin of University of Agricultural Sciences and Veterinary Medicine" reports that the antioxidants in vegetables reduce free radical damage. Free radicals are compounds that cause cell damage that can lead to inflammation, heart problems and cancer. While red bell peppers contain larger amounts of antioxidants, green bell peppers are a significant source as well. Green bell peppers also contain zeaxanthin, which keeps your eyes healthy and might reduce your risk of age-related eye disorders.
Eat raw green bell peppers with low-fat ranch dressing or hummus for a nutritious and tasty side dish or snack. Add chopped bell peppers to spaghetti sauce or your favorite lasagna recipe. Stir chopped green bell peppers into scrambled eggs or layer raw strips of the pepper onto a lean turkey or chicken sandwich. Include green bell peppers in vegetable, chicken noodle or minestrone soup. The peppers complement the taste of chili as well. Scatter pieces of raw green bell pepper over a tossed green salad or add to pasta salad.
Articles For Your Diet
- U.S. Department of Agriculture: Peppers, Sweet, Green, Raw
- The Encyclopedia of Healing Foods; Michael T. Murray
- University of Maryland Medical Center: Vitamin C
- National Institutes of Health: Dietary Supplement Fact Sheet -- Vitamin E
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- Bulletin of University of Agricultural Sciences and Veterinary Medicine: Researches About Antioxidant Capacity, Ascorbic Acid and Polyphenols Contents in Some Vegetables
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