Bell Peppers

By EAT-SMARTER
Updated on 07. May. 2020

Whether red, green or yellow, the color always means "go." These healthy slimmers come highly recommended!

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bell pepper

Pepper

  • ...are great for the eyes and skin. The red pepper offers 180 micrograms of vitamin A per 100 grams. The fat-soluble vitamin strengthens the eyes and ensures beautiful, healthy skin. Peppers provide antioxidants that protect cells. The capsaicin contained in them ensures firmer connective tissue and a fresh complexion.
  • ...serve as fat burners. As research shows, the vitamin C contained in peppers can help burn fat in the body fast. Just one red pepper (200 grams) contains almost three times the average daily requirement of 95 milligrams for women and 110 milligrams for men.
  • ...can help you lose weight. Peppers are good for your figure thanks to their low calorie and low fat content. They also contain hardly any carbohydrates, but a relatively large amount of filling fiber. A pepper (150 grams) has only about 60 calories. Thanks to its sweet taste and pleasant crunch, it can be served as a low-calorie snack with hummus or other dips.
  • ...can prevent diabetes. Peppers contain various secondary plant substances that are beneficial. Particularly interesting are luteolin and apigenin: researchers found that these two substances inhibit the formation of new sugar and fat in the body. Put simply, peppers can help prevent diabetes.
  • ...promote the immune system. With a high vitamin C content of 140 milligrams per 100 grams, red peppers support the immune system. Green and yellow peppers also boost the immune system: with an average of 120 milligrams of vitamin C (per 100 grams).
  • ...offer a variety. Yellow, green or red peppers, the color says nothing about the variety, but only shows the different stages of ripeness. The color does reveal something about the taste: green peppers are unripe and have a pleasantly tart taste; yellow peppers hang a little longer and have a mildly spicy taste. Red peppers have reached full ripeness and have a strong yet gently sweet aroma.
  • ...aren't for everyone. For people with a sensitive stomach or intestine, the hard skin of the pepper can cause flatulence or abdominal cramps. However, those who cannot tolerate them can simply remove the skin with an economy peeler or bake peppers in the oven until the skin becomes dark and can then be easily peeled off. Peppers can cause allergic reactions in some people due to cross-allergies.
  • ...may contain pesticides. Consumer advocates have found that peppers can often contain pesticides and other undesirable substances. A toxic pesticide called ethephon, which is used to accelerate ripening, is particularly risky. As this pesticide works from the inside and penetrates into the flesh of the fruit, it cannot be removed by washing. A warning sign are yellowish green shades. If you don't want to take any risks, it is best to buy organic peppers.

What You Should Know About Peppers

The variety of colors in peppers can be mistaken as different varieties. But this is by no means the case: the different colors only show the state of ripeness when the vegetable was harvested. Green peppers are still unripe, yellow and orange ones hung slightly longer. Red peppers have reached full ripeness.

In addition to these already familiar colors and the typical round shape, some newcomers in the supermarket or in the vegetable shop include tomato-peppers, which look deceptively similar to a big tomato. They are particularly popular in Hungary and are characterised by an intense sweet-spicy aroma. Ten years ago, hardly anyone knew pointed peppers, but today they are widely available. They have a long, narrow shape but are similar in color and taste to conventional peppers. Chocolate peppers live up to their name: this variety, which is mainly grown in Romania, tastes sweet and, with its dark brown skin, looks as if it were covered in chocolate. It is best eaten raw, as the interesting color is unfortunately lost when cooked.

Origin

Peppers originated in South America, but today they are grown all over the world.

Season

Peppers are locally cultivated from July to September, but during other months there is no shortage because they can be imported. 

Taste

Green peppers have a pleasantly tart taste, yellow varieties have a mildly spicy flavor and red peppers have a strong yet gently sweet aroma.

Here you will find all pepper recipes.

How Healthy Are Peppers?

Thanks to their extremely low calorie and carbohydrate content, peppers are not just good for your figure. The immune system also benefits because they're packed with vitamins. The riper the pepper, the more vitamin power it provides.

Red peppers in particular are valuable with each 100 grams containing up to 110 milligrams of vitamin C. Yellow peppers contain 120 milligrams of vitamin C, and green peppers contain only about 90 milligrams, which is still almost the average daily requirement of 100 milligrams. Anyone who wants to refuel their body's defences and cell protection should each this vegetable raw, as this is the best way to reap the benefits.

The hard skin of peppers is difficult to digest and may contain residues of plant treatment products. However, this has become increasingly rare. If you don't like the hard skin, simply remove it with an economy peeler or bake the peppers in the oven until the skin turns black and "blistery" and can easily be peeled off. 

Nutritional values of peppers per 100 grams  
Calories 20
Protein 1 gram
Fat 0.2 gram
Carbohydrates 1.8 grams
Fiber 1.4 grams

 

Shopping and Kitchen Tips

Shopping

When buying peppers, there is little you can do wrong. They should feel firm — that's all there is to it. If you don't want peppers to contain traces of pesticides, it is recommended that you buy from an organic retailer.

Storage

Sweet peppers are not sensitive and can usually be kept in the refrigerator for up to a week. If the peppers show signs of mold, you should throw them away. At room temperature, the peppers stay fresh for about three days.

Preparation

The seeds and white skins cloud the enjoyment of peppers, so they should be removed. To do this, halve the whole pepper and then cut it into quarters. Next, remove the seeds, inner skins and the stalk from the pepper with a sharp knife. Finally, wash briefly under running water — any remaining seeds will be washed away. Shake the pepper dry over the sink.

Preparation Tips For Peppers

Only few vegetables are as versatile as peppers, which taste great raw, steamed, fried, braised and cooked or even grilled. A classic is stuffed peppers with ground meat, or they can be filled with fish or vegetarian delicacies such as couscous or rice.

Knowledge To Go

Peppers appeal to the palate as much as they do the eyes. But this colorful vegetable is also good for your health, especially those seeking a source of vitamin C!

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