Peppers, sweet, green
Category: Vegetables & Vegetable Products Method: Raw
Nutrition Highlights
Serving Size
Calories
30
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 28 (92.4%) |
| Protein | 5.1 (17.1%) |
| Fat | 2.3 (7.6%) |
| Total | 30 (100%) |
Serving: 1 cup, chopped [149g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 140 (93.9%) |
| Carbohydrate | 6.9 (4.6%) |
| Protein | 1.3 (0.9%) |
| Ash | 0.6 (0.4%) |
| Fat | 0.3 (0.2%) |
| Total | 149 (100%) |
Serving: 1 cup, chopped [149g]
Benefits
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High in vitamin C which is an antioxidant that protects cells from free radical damage and supports immune function
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Contain vitamin A which is important for vision, cell growth and development
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Rich in vitamin B6 which assists protein metabolism and red blood cell formation
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Provide vitamin K which is essential for blood clotting and bone health
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Contain vitamin E which is a fat-soluble antioxidant that protects cells from free radical damage
Risks
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High in vitamin C which can cause gastrointestinal issues like diarrhea and nausea if consumed in very large quantities
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Contain capsaicinoids which can cause heartburn, indigestion, and stomach upset in sensitive individuals
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May cause skin and eye irritation if handled without gloves during preparation due to capsaicinoids
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Can trigger allergic reactions in individuals with pepper or nightshade vegetable allergies
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Contain compounds that may interfere with certain medications if consumed in large amounts
Additional Information
Peppers, sweet, green, raw are a versatile and nutritious food choice that offer several health benefits. These vibrant vegetables are packed with essential vitamins, minerals, and antioxidants, making them a valuable addition to a well-balanced diet. However, it is important to be aware of certain risks associated with their consumption. Let's delve into the nutritional benefits and risks of sweet green peppers.
Nutritional Benefits:
1. Vitamins and Minerals: Sweet green peppers are an excellent source of vitamins A and C. Vitamin A supports healthy vision, immune function, and skin health, while vitamin C is vital for collagen synthesis, immune system support, and acts as a powerful antioxidant. Additionally, they contain small amounts of other essential nutrients like vitamin K, vitamin B6, folate, and potassium.
2. Antioxidants: Green peppers are rich in antioxidants, particularly carotenoids like lutein and zeaxanthin. These compounds help protect the eyes from age-related macular degeneration and reduce the risk of cataracts. Antioxidants also combat oxidative stress, which can contribute to chronic diseases such as heart disease and certain cancers.
3. Hydration and Fiber: With a water content of approximately 92%, sweet green peppers are an excellent hydrating food choice. Additionally, they provide dietary fiber, promoting digestive health, regulating blood sugar levels, and aiding in weight management.
4. Low-Calorie and Fat-Free: Sweet green peppers are low in calories and virtually fat-free, making them an ideal addition to a weight-conscious diet. They can be enjoyed in generous amounts without significantly impacting calorie intake.
Risks:
1. Pesticide Residue: Conventionally grown sweet green peppers often contain pesticide residues. To minimize exposure, opt for organic peppers or thoroughly wash and peel them before consumption.
2. Digestive Issues: Some individuals may experience digestive discomfort, such as gas or bloating, after consuming raw peppers. This is primarily due to their high fiber content. Cooking or removing the seeds may alleviate these symptoms.
3. Nightshade Sensitivity: Sweet green peppers belong to the nightshade family, and individuals with nightshade sensitivity or autoimmune conditions like rheumatoid arthritis may experience worsened symptoms after consuming them. If you suspect sensitivity, it's advisable to consult with a healthcare professional.
Incorporating Sweet Green Peppers Into Your Diet:
- Enjoy them raw in salads, sandwiches, or as a crunchy snack.
- Use them as a base for stir-fries, fajitas, or stuffed pepper recipes.
- Roast or grill them to enhance their flavor and versatility.
In conclusion, sweet green peppers offer numerous nutritional benefits, including vitamins, minerals, antioxidants, and hydration. They are low in calories and fat, making them an excellent choice for those aiming to maintain a healthy weight. However, individuals should be cautious of pesticide residues, potential digestive issues, and nightshade sensitivities. By understanding these benefits and risks, you can make informed decisions about incorporating sweet green peppers into your diet.