Bell Pepper or sweet pepper is a native plant of the Americas, which was later planted in Europe and spread to other regions around the world. Generally, bell peppers are about the size of a fist, shaped like a bell, and come in many colors. The most common colors in Thailand are red, yellow, and green. Bell peppers contain beneficial nutrients and minerals, such as vitamin C, calcium, and copper. There is current scientific research supporting that consuming bell peppers may help maintain eye health and prevent anemia.
Nutritional value of Bell Pepper
100 grams of fresh bell peppers provide about 31 kilocalories of energy and the following nutrients:
- Carbohydrates 6.65 grams
- Protein 0.9 grams
- Fat 0.13 grams
- Potassium 213 mg
- Vitamin C 142 mg
- Phosphorus 27 milligrams
- Magnesium 11 mg
- Calcium 6 milligrams
In addition, bell peppers also contain minerals such as sodium, selenium, zinc, copper, manganese and vitamins such as vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B6, vitamin B7, vitamin B9.
Health Benefits of Bell Pepper
Bell peppers are rich in health-promoting nutrients, with scientific research supporting the health-promoting properties of bell peppers, including:
May help maintain eye health.
Bell peppers contain lutein and zeaxanthin, which have properties that help nourish the eyes and reduce the risk of cataracts and age-related macular degeneration.
A 2013 study on the role of lutein and zeaxanthin in eye health, published in the journal Nutrients, found that lutein and zeaxanthin are the pigments that give many foods their orange color, such as bell peppers, salmon, and corn. Both are components of the retina ทางเข้า ufabet and have properties that help protect the macula from damage caused by blue light.
In addition, if you do not get enough lutein and zeaxanthin to meet your body’s needs, it may cause cataracts and macular degeneration, which can lead to loss of vision.
May help prevent anemia
Iron deficiency is one of the causes of anemia. Bell peppers contain 0.3 mg of iron per 100 grams and are also rich in vitamin C, which helps the intestines absorb more iron. Eating bell peppers may help prevent anemia.
A 2015 study on the bioactive compounds and antioxidant activity of bell peppers, published in the journal Antioxidants, found that bell peppers are rich in vitamin C, which is more concentrated as bell peppers ripen or turn from green to red.
Meanwhile, a study on the role of vitamin C in iron metabolism in living organisms, published in the journal Free Radical Biology and Medicine in 2014, citing several research evidence, suggests that in addition to vitamin C in mammals’ bodies potentially stimulating iron absorption in the intestines, it may also improve iron absorption and metabolism at the cellular level.
May help relieve irritable bowel syndrome
People with irritable bowel syndrome have more sensitive intestines than the general population and are more likely to experience stomach pain, diarrhea, or constipation when consuming certain foods.
Bell peppers contain capsaicin, which has antioxidant properties and can reduce pain and inflammation. Consuming bell peppers may help relieve symptoms of irritable bowel syndrome.
A study in 2011 examined the effectiveness of bell peppers on symptoms of irritable bowel syndrome (IBS). Researchers divided patients with IBS into two groups. One group took four pills of bell pepper powder daily for six weeks, while the other group took a placebo for the same period of time.
When the trial ended, researchers compared the results of the two groups and found that the group that consumed the pepper powder in pill form had significantly better symptoms than the group that took the placebo.
Therefore, it can be concluded that consuming bell pepper powder may help relieve irritable bowel syndrome. However, further studies should be conducted to determine whether consuming fresh bell peppers or bell pepper dishes can actually help relieve irritable bowel syndrome.