All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Fish

Flax

Garlic

Ginger

Grains

PEPPERS

Typical serving size:

½ cup (46 g)

HOW THEY HARM

Digestion Joint function Pesticides Canker sores

WHAT THEY HEAL

Cancer Heart disease Immunity Macular degeneration Sweet peppers are related to chiles, or hot peppers
Both are native to the Western Hemisphere and were named by Spanish explorers who confused them with the unrelated peppercorn
The four-lobed bell peppers are the most common of the sweet varieties in North America
Depending on the degree of ripeness, bell peppers range in color from green to yellow to red
Other varieties of peppers include banana peppers, which derive their name from their yellow color and elongated shape; cubanelles, which are tapered, about 4 in (10 cm) long, and range from green to red in color; and orange-red pimientos, which are heart shaped
One medium pepper contains only 32 calories, and volume for volume they’re a better source of vitamin C than citrus fruits
However, the vitamin content does vary according to color
One medium green pepper provides more than 100% of the adult Recommended Dietary Allowance (RDA) for vitamin C, whereas red peppers provide 50% more of this antioxidant
In contrast, a green pepper has about a tenth of the amount of beta-carotene compared to red peppers
Peppers supply smaller amounts of vitamin B6 and folate as well

Health Benefits

Fights cancer
Deeply colored peppers are high in bioflavonoids, plant pigments that help prevent cancer; phenolic acids, which inhibit the formation of cancer-causing nitrosamines; and plant sterols, precursors of vitamin D that are believed to protect against cancer
Supports heart health
Both the beta-carotene and vitamin C in peppers help to prevent atherosclerosis, which can lead to heart disease
Strengthens immunity
Antioxidants like vitamin C in peppers help protect against infection, and also contribute to healthy bones, teeth, hair, and skin
Aids eyesight
Peppers also supply lutein and zeaxanthin, antioxidants linked to a reduced risk of macular degeneration, the leading cause of blindness in older adults

Health Risks

Joint and digestive health
A member of the nightshade family, bell peppers contain alkaloids that can impact digestive function and may also compromise joint function in sensitive individuals
Pesticides
Bell peppers consistently rank among the top 15 foods to avoid if you want to limit your exposure to pesticides, according to the Environmental Working Group
Fortunately, bell peppers are easy to grow in most gardens, and organic options are usually available in any season

QUICK TIP:

Stick to fast cooking methods Steaming, stir-frying, and other fast cooking methods do not signifi-cantly lower peppers’ nutritional value
Grilling, however, can reduce the amount of phytonutrients in peppers by almost half
May cause canker sores
If you’re prone to these painful mouth sores, steer clear of green peppers

Allergies

Stuff poblanos for grilling with rice pilaf, corn, tomatoes, and queso fresco

Puree roasted red peppers, almonds, olive oil, and sherry vinegar for a dip

Top a veggie pizza with strips of banana peppers

Buying Tip

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Although peppers are available throughout the year, they are most abundant and tasty during the summer and early fall months

Look for peppers that feel heavy for their size and select those that have smooth, unwrinkled skin without any soft or dark spots

Peppers, which ripen only on the vine, grow sweeter as they ripen
Red ones are sweeter than yellow ones, which are sweeter than green ones

Storing Tips

Refrigerate for up to a week