Bell Pepper - Nutrition Facts, Health Benefits & Potential Risks
Nutritional Information (100g)
Bell peppers are low in calories and high in vitamins, making them a healthy addition to any meal.
- Calories: 20 kcal
- Carbohydrates: 4.7 g
- Fiber: 1.7 g
- Sugar: 2.4 g
- Protein: 0.9 g
- Fat: 0.2 g
- Vitamin C: 160% of the Daily Value (DV)
- Vitamin A: 14% of the Daily Value (DV)
- Potassium: 211 mg
Bell peppers are packed with vitamins, especially Vitamin C, which supports the immune system and skin health. They are also a good source of antioxidants and fiber.
Health Benefits of Bell Peppers
- High in Vitamin C: Bell peppers are an excellent source of Vitamin C, which boosts the immune system and promotes healthy skin.
- Rich in Antioxidants: They contain antioxidants like carotenoids and flavonoids that help reduce inflammation and oxidative stress.
- Supports Eye Health: Bell peppers contain Vitamin A and other nutrients that support vision and eye health.
- Promotes Digestive Health: The fiber content in bell peppers aids in digestion and helps maintain a healthy digestive system.
- Low in Calories: Bell peppers are low in calories, making them a great addition to a weight management plan.
Potential Risks and Side Effects
- Allergic Reactions: Some individuals may experience allergic reactions to bell peppers, which can include itching or digestive discomfort.
- Digestive Issues: In some cases, consuming large amounts of raw bell peppers can cause digestive discomfort due to their fiber content.
- Pesticide Residue: Conventionally grown bell peppers may have pesticide residues. Washing them thoroughly or choosing organic options can help reduce this risk.
Delicious Bell Pepper Recipes
1. Stuffed Bell Peppers
A flavorful dish featuring bell peppers stuffed with a savory mixture of rice, ground meat, and spices.
Ingredients:
- 4 bell peppers, tops cut off and seeds removed
- 1 cup cooked rice
- 1/2 lb ground beef or turkey
- 1/2 cup diced onion
- 1 cup tomato sauce
- 1 tsp garlic powder
- 1 tsp dried oregano
- Salt and pepper to taste
- 1/2 cup shredded cheese (optional)
Instructions:
Preheat your oven to 180°C (350°F). In a skillet, cook ground meat with diced onion until browned. Stir in cooked rice, tomato sauce, garlic powder, oregano, salt, and pepper. Stuff each bell pepper with the mixture. Place stuffed peppers in a baking dish and bake for 30 minutes. Top with shredded cheese during the last 5 minutes of baking if desired.
2. Bell Pepper and Chicken Stir-Fry
A quick and healthy stir-fry combining bell peppers and chicken with a savory sauce.
Ingredients:
- 2 chicken breasts, sliced
- 2 bell peppers, sliced
- 1 cup broccoli florets
- 2 tbsp soy sauce
- 1 tbsp hoisin sauce
- 1 tbsp olive oil
- 1 tsp ginger, minced
- 1 tsp garlic, minced
- Cooked rice or noodles for serving
Instructions:
Heat olive oil in a large skillet or wok over medium-high heat. Add minced garlic and ginger, and cook for 1 minute. Add sliced chicken and cook until no longer pink. Add bell peppers and broccoli, and stir-fry for 3-4 minutes. Stir in soy sauce and hoisin sauce, and cook for an additional 2 minutes. Serve over cooked rice or noodles.