Vegetable

Pepper

Health
ScoreA+

Bell peppers are nutrient-dense vegetables exceptionally high in vitamin C and potassium, providing minimal calories while supporting immune function and cardiovascular health.

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Why Pepper scores 92

Nutrient density33

Protein quality7

Fiber content9

Healthy fats5

Bioactive compounds13

Glycemic impact10

Top nutrients

% Daily Value per ½ cup (85 g)

Vitamin C 94%Riboflavin 5.8%Copper 5.4%Folate 4.8%Manganese 3.7%

Nutrition

per_100g

Calories

0.7g

Protein

4.8g

Carbs

0.1g

Fat

0.9g

Fiber

Health benefits

Enhanced immune function and collagen synthesis

strong evidence

Vitamin C acts as a cofactor for hydroxylation of proline and lysine in collagen formation and supports T-cell proliferation for immune response

Reduced cardiovascular disease risk

moderate evidence

High potassium supports vasodilation and blood pressure regulation; polyphenols reduce arterial stiffness and endothelial dysfunction

Antioxidant defense and reduced inflammation

moderate evidence

Quercetin, chlorogenic acid, and carotenoids (especially in red peppers) neutralize reactive oxygen species and inhibit NF-κB inflammatory signaling

Eye health and age-related macular degeneration prevention

moderate evidence

Lutein, zeaxanthin, and lycopene accumulate in the retina and macula, filtering blue light and protecting photoreceptors from oxidative damage

Blood sugar regulation and insulin sensitivity

emerging evidence

Low glycemic index and soluble fiber slow glucose absorption; polyphenols enhance glucose transporter expression and insulin signaling

Pairs well with

·Pair with olive oil because fat-soluble carotenoids (lycopene, lutein) require dietary lipids for absorption and distribution to tissues
·Combine with leafy greens (spinach, kale) because complementary antioxidant profiles (peppers provide vitamin C to recycle vitamin E from greens) enhance overall polyphenol bioavailability
·Serve with legumes (chickpeas, lentils) because peppers' high vitamin C increases non-heme iron absorption from plant-based proteins by 3-4 fold
·Pair with garlic and onions because combined organosulfur compounds and polyphenols synergize for enhanced anti-inflammatory and antimicrobial effects

Practical tips

·Best timing: Peppers lack bioactive stimulants or sleep-affecting compounds and are ideal for any meal; consume with fat-containing meals to optimize carotenoid absorption regardless of time
·Choose red, orange, or yellow peppers over green for 30-40% higher vitamin C and 10x more lycopene; green peppers are harvested earlier and are nutritionally inferior
·Lightly roast or sauté peppers in olive oil rather than eating raw to increase carotenoid bioavailability by 2-3 fold through enhanced cell wall breakdown
·Store in refrigerator crisper drawer in breathable containers for up to 2 weeks; avoid plastic bags that trap ethylene gas and accelerate degradation
·Include peppers in meals with protein and fat sources (fish, nuts, olive oil) to maximize nutrient absorption and extend satiety during weight management
·Consume the skin preferentially as it contains concentrated quercetin and other polyphenols; peeling removes significant bioactive compounds