Peppers, sweet, red
Category: Vegetables & Vegetable Products Method: Raw
Nutrition Highlights
Serving Size
Calories
39
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 | 36 (92.8%) |
| Protein | 5.9 (15.2%) |
| Fat | 4.0 (10.4%) |
| Total | 39 (100%) |
Serving: 1 cup, chopped [149g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 137 (92.2%) |
| Carbohydrate | 9.0 (6.0%) |
| Protein | 1.5 (1.0%) |
| Ash | 0.7 (0.5%) |
| Fat | 0.4 (0.3%) |
| Total | 149 (100%) |
Serving: 1 cup, chopped [149g]
Benefits
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Rich 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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Provide vitamin B6 which is important for protein metabolism and red blood cell formation
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Contain vitamin K which is important for blood clotting and bone health
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Provide fiber which aids digestion and helps manage blood sugar levels
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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Contain sugars which can contribute to weight gain and dental issues if overconsumed
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May cause allergic reactions in individuals with pepper or nightshade vegetable allergies
Additional Information
Peppers, sweet, red, raw, are a vibrant and delicious vegetable that not only adds flavor and color to dishes but also provides numerous nutritional benefits. They are low in calories and fat while being packed with essential vitamins, minerals, and antioxidants. However, there are a few risks associated with consuming raw red peppers that should be taken into consideration.
Starting with the nutritional benefits, raw red peppers are an excellent source of vitamin C. Just one medium-sized pepper can provide more than 100% of the recommended daily intake of this essential vitamin. Vitamin C is known for its immune-boosting properties, helping to protect against common illnesses and promoting the growth and repair of tissues in the body.
Additionally, red peppers are a rich source of vitamin A, providing a significant amount of the recommended daily intake. Vitamin A is essential for healthy vision, as it helps maintain the integrity of the cornea and supports overall eye health. It also plays a crucial role in maintaining healthy skin and boosting the immune system.
Raw red peppers are also a good source of dietary fiber, which aids in digestion and promotes a healthy gut. Fiber helps regulate bowel movements, prevents constipation, and may contribute to weight management by promoting feelings of fullness.
Furthermore, red peppers contain a variety of antioxidants, including carotenoids like beta-carotene, lutein, and zeaxanthin. These antioxidants help protect the body against damage from harmful free radicals, reducing the risk of chronic diseases such as heart disease and certain types of cancer.
Despite their numerous nutritional benefits, there are a few risks associated with consuming raw red peppers. Some individuals may experience digestive discomfort, such as bloating or gas, after consuming raw peppers due to their high fiber content. It is advisable to introduce them gradually into the diet to allow the body to adjust.
Moreover, individuals with a sensitive stomach or gastrointestinal conditions, such as irritable bowel syndrome (IBS), may find that raw red peppers exacerbate their symptoms. In such cases, cooking the peppers can make them easier to digest and reduce the risk of discomfort.
Another consideration is that raw red peppers belong to the nightshade family, which contains compounds called alkaloids. These alkaloids may trigger symptoms in individuals with certain autoimmune conditions, such as rheumatoid arthritis or inflammatory bowel disease. However, it is important to note that the evidence regarding nightshades and autoimmune diseases is limited and varies from person to person.
In conclusion, raw red peppers offer numerous nutritional benefits, including being rich in vitamins A and C, dietary fiber, and antioxidants. They can boost the immune system, support healthy vision, aid digestion, and protect against chronic diseases. However, some individuals may experience digestive discomfort or have sensitivities to nightshade vegetables. It is always best to consult with a healthcare professional or nutrition expert to determine the best approach to incorporating raw red peppers into your diet based on your individual health needs and preferences.