Peppers - Red Bell - 5#

Nutritional Profile
Red bell peppers offer a variety of essential nutrients while being low in calories. Per 100 grams of raw red bell pepper:
Calories: 26–31 kcal 
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Water: 92–94%
Protein: 1–1.2 g
Carbs: 6–7 g (including 4–5 g natural sugars)
Fiber: 2–3 g
Fat: 0.3 g or less
Vitamin C: 127–190 mg (213–317% DV)
Vitamin A (from beta-carotene): 3726 IU or 21% DV
Vitamin B6: 0.2–0.3 mg (10–22% DV)
Folate (B9): 10–68 µg (2–17% DV)
Vitamin E: 1.5–2.4 mg (8–12% DV)
Vitamin K: 7.4 µg (5–9% DV)
Potassium: 211–314 mg (6–9% DV)
Other minerals: Manganese, magnesium, and iron in smaller amounts 
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Red bell peppers are primarily water and carbohydrates, with minimal fat and moderate protein, making them ideal for low-calorie and nutrient-packed diets 
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Key Health Benefits
1. Immune System Support:
High vitamin C content strengthens the immune system, supports collagen formation, and enhances iron absorption, potentially reducing the duration and severity of common illnesses 
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2. Eye Health:
Carotenoids such as beta-carotene, lutein, and zeaxanthin protect the retina from oxidative damage and may lower the risk of cataracts and age-related macular degeneration 
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3. Antioxidant Protection:
Red bell peppers contain capsanthin, quercetin, and vitamin E, which neutralize free radicals, reduce oxidative stress, and may help prevent chronic diseases like heart disease and certain cancers 
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4. Heart Health:
Potassium, fiber, and antioxidants support healthy blood pressure, reduce LDL cholesterol oxidation, and promote cardiovascular function 
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5. Anti-Inflammatory Effects:
Compounds such as quercetin, beta-cryptoxanthin, and other polyphenols exhibit anti-inflammatory properties that may lower the risk of inflammatory conditions 
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6. Digestive and Colon Health:
Dietary fiber supports gut health, regular bowel movements, and a healthy microbiome, assisting in digestion and potentially lowering the risk of colon cancer 
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7. Weight Management:
Low-calorie content, high water and fiber make red bell peppers filling, aiding in appetite control and healthy weight management 
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8. Skin and Bone Health:
Vitamin C and A promote collagen synthesis and skin elasticity, while vitamin K and manganese support bone density 
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9. Blood Sugar Stability:
Low glycemic index and fiber content help stabilize blood sugar, making red bell peppers a diabetes-friendly vegetable 
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Additional Notes
Culinary Uses: Can be consumed raw, roasted, grilled, stuffed, sautéed, or blended. Eating both raw and cooked peppers maximizes vitamin C and carotenoid absorption, respectively 
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Safety: Generally safe, but individuals with nightshade sensitivity or allergies should exercise caution. Overconsumption may cause digestive discomfort due to fiber 
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Color Consideration: Red peppers are richest in beta-carotene and vitamin C compared to green, yellow, or orange peppers, though all colors contribute valuable nutrients 
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Incorporating red bell peppers into your diet provides a wide range of vitamins, minerals, fiber, and antioxidants, supporting immunity, vision, heart health, and overall well-being while being low in calories. They are a versatile and practical way to enhance both the flavor and nutrient profile of meals