The Veggie Breakdown: Episode 8 — Bell Peppers

MICRONUTRIENTS  

Bell peppers are rich in vitamin C, vitamin A, and vitamin B6. A single medium red bell pepper provides over 150% of the daily value for vitamin C—more than an orange. They also contain folate, vitamin E, and small amounts of potassium and fiber. Red, yellow, and orange varieties offer higher antioxidant content than green, which is harvested earlier and less sweet.

MACRONUTRIENTS  

Bell peppers are low in calories and carbohydrates. One medium pepper (about 120g) contains roughly 25–30 calories, 6 grams of carbohydrates, 2 grams of fiber, and 1 gram of protein. Fat content is negligible. Their high water content and natural sweetness make them ideal for hydration and flavor without added sugars.

ORIGIN  

Bell peppers (Capsicum annuum) originated in Central and South America, where they were cultivated for thousands of years before being introduced to Europe in the 15th century. Though technically fruits, they’re treated as vegetables in culinary contexts. The name “pepper” was a misnomer from early explorers who associated them with black pepper due to their pungency.

COLOR AND PHYTOCHEMICALS  

Bell peppers come in green, red, yellow, orange, and even purple varieties. Each color reflects a different stage of ripeness and phytochemical profile. Red peppers are highest in beta-carotene and lycopene, while green peppers contain more chlorophyll and less sugar. These pigments act as antioxidants, supporting cellular health and reducing inflammation.

BENEFITS  

Bell peppers support immune function, eye health, and skin integrity. Their vitamin C content aids collagen production and iron absorption, while carotenoids like lutein and zeaxanthin protect against macular degeneration. The fiber supports digestion, and their low glycemic load makes them suitable for blood sugar management.

COACHING SPOTLIGHT  

For aging adults or clients with chewing fatigue, roasting or sautéing bell peppers softens texture and enhances sweetness. Pairing with olive oil improves carotenoid absorption. Dicing into omelets, stir-fries, or soups adds color and nutrients without bulk. For picky eaters, blending into sauces or stuffing with lean protein offers stealth nutrition.