Bell peppers are glorious sources of vitamin C, antioxidants and different important vitamins. However which one is finest—inexperienced, crimson or yellow? Know the distinction.
Bell peppers, also called capsicum, should not simply vibrant additions to your eating regimen however pack a dietary punch. Low in energy but excessive in nutritional vitamins A and C, they increase immune operate and promote pores and skin well being. Their antioxidants fight free radicals, lowering the chance of continual illnesses. Whether or not uncooked in a salad, sautéed, or roasted in dishes, they add flavour and color to any meal. Everybody ought to add them to their every day eating regimen. They arrive in three vibrant varieties—inexperienced, crimson, and yellow—every providing distinctive well being advantages. However what’s the distinction? Don’t worry, we are going to assist you discover out this.
Inexperienced bell pepper vitamin
Right here is the vitamin breakdown for 100 grams of uncooked candy inexperienced pepper, as per the US Division of Agriculture:
- Water: 93.8 g
- Energy: 20
- Protein: 0.86 grams
- Complete lipid (fats): 0.17 g
- Carbs: 4.6 grams
- Fibre: 1.7 grams
- Calcium: 10 milligram (mg)
- Iron: 0.3 mg
- Magnesium: 10 mg
- Potassium: 175 mg
- Vitamin C: 80.4 milligram
- Vitamin E (alpha-tocopherol): 0.3 mg
- Vitamin A, RAE: 2 % of the every day worth (DV)
Advantages of inexperienced bell pepper
Inexperienced bell peppers are one of the extensively consumed capsicums. It has a crisp texture and delicate flavour and it presents a number of well being advantages. They’re wealthy in vitamin C, which is crucial for immune assist and collagen formation. Moreover, this crunchy vegetable gives vitamin Ok that helps promote bone and coronary heart well being, and vitamin A improves eyesight and pores and skin well being. “Inexperienced bell peppers additionally include folate (vitamin B9), which helps cell division and DNA synthesis, and potassium, which helps regulate blood stress,” explains nutritionist, and authorized diabetes educator Dr Archana Batra.
As a wealthy supply of antioxidants like lutein and zeaxanthin, in addition they contribute to eye well being and shield towards age-related macular degeneration. Due to the fibre content material, inexperienced bell pepper also can shield towards digestive system situations like colon most cancers and inflammatory bowel illness (IBD), as per a research revealed within the Journal Advances in Diet.
Purple bell pepper vitamin
Right here is the dietary data for 100 g of crimson bell pepper, in accordance with the US Division of Agriculture:
- Water: 92.2 g
- Energy: 26
- Protein: 0.99 g
- Complete lipid (fats): 0.3 g
- Carbs: 6.03 h
- Fibre: 2.1 g
- Complete sugar: 4.2 g
- Calcium: 7 mg
- Iron: 0.43 mg
- Magnesium: 12 mg
- Phosphorus: 26 mg
- Potassium: 211 mg
- Zinc: 0.25 mg
- Vitamin C: 128 mg
Advantages of crimson bell pepper
Purple bell peppers should not solely scrumptious but in addition nutritionally dense. Filled with vitamin C, they bolster immune operate and collagen manufacturing, that are very important for pores and skin well being. “They include no unhealthy fat and are low in energy, which means they will help with weight reduction. In addition they have vitamin A, which helps imaginative and prescient and immune well being, together with vitamin B6, which improves mind operate,” says Dr Batra. It has been discovered that the vitamin C current in crimson pepper will help scale back ache within the knees brought on by arthritis.
Minerals similar to potassium enhance coronary heart well being and folate helps cell division and DNA synthesis. Purple bell peppers are significantly wealthy in antioxidants like beta-carotene and lycopene, identified for reinforcing the immunity, lowering irritation, and reducing the chance of continual illnesses like most cancers and coronary heart illness. Their candy but barely tangy flavour makes them an exquisite ingredient in salads, sandwiches, and dips.
Turned 30? Gorge on bell peppers for his or her anti-ageing pores and skin advantages
Yellow bell pepper vitamin
Right here is the dietary data for 100 g of yellow bell pepper, in accordance with the US Division of Agriculture:
- Water: 92 g
- Energy: 27
- Protein: 1 g
- Complete lipid (fats): 0.21 g
- Fats: 0.21 g
- Carbohydrate: 6.32 g
- Fibre: 0.9 g
- Calcium: 11 mg
- Iron: 0.46 mg
- Magnesium: 12 mg
- Phosphorous: 24 mg
- Potassium: 212 mg
- Vitamin C: 184 mg
Advantages of yellow bell pepper
Yellow bell peppers should not simply vibrant in color but in addition wealthy in a number of vitamins. They’re wealthy in nutritional vitamins C, A, and B6, essential for immune operate, imaginative and prescient well being, and mind operate, respectively. “These peppers additionally present minerals like potassium and folate, that are identified to advertise coronary heart well being and cell operate,” says Dr Batra. Since they’re an excellent supply of fibre, they’ll guarantee wholesome digestion and stop issues similar to constipation.
What makes yellow bell peppers wholesome for you?
Yellow bell pepper advantages additionally embrace its anti-inflammatory properties attributable to its antioxidant content material, significantly carotene. This helps shield cells from cell injury and stop degenerative illnesses similar to most cancers and cardiovascular illnesses, in addition to diabetes. What’s extra? They’re additionally low in energy and could be a superb snack in case you are on a eating regimen.
Which one is finest: Inexperienced, crimson or yellow?
Bell peppers are available a wide range of colors, every providing distinct well being advantages. Whereas inexperienced, crimson, and yellow bell peppers are frequent selections, crimson bell pepper is usually thought of the only option. It is because they’re absolutely ripened and have the best dietary content material in comparison with their much less mature inexperienced and yellow bell peppers.
“Purple bell peppers are identified for his or her sweeter flavour profile and are wealthy in very important nutritional vitamins and antioxidants, particularly vitamin C. In addition they include important quantities of beta-carotene, which helps eye well being. Nonetheless, it’s price noting that yellow bell peppers really include the best ranges of vitamin C among the many three colors, making them an excellent selection to spice up your consumption of this nutrient,” avers Dr Batra.
Total, all three colors of bell peppers are nutritious and supply distinctive well being advantages. Incorporating a wide range of colors into your eating regimen ensures you get a variety of vitamins.
