21 Amazing Benefits Of Bell Peppers And Their Nutritional Value

Red, green, orange, and yellow — add all colors to your diet for a healthy dash of flavor.

Reviewed by Dr. Pallavi Srivastava, Clinical Nutritionist
Written by Tanya Choudhary, B.Desgn, ISSA Certified Specialist In Fitness & Nutrition
Edited by Ravi Teja Tadimalla, BSc, Professional Certificate in Food, Nutrition and Health
Fact-checked by Moksha Gandhi, BPharm, Certified Health & Wellness Coach  • 

Bell pepper’s benefits are attributed to its nutritional content. They are popularly known as capsicum or sweet peppers, and they are used in many different cuisines worldwide. They are known as Shimla Mirch in Hindi, Kuda Milagai in Tamil, Pedda Mirappa in Telugu, Parangi Mulagu in Malayalam, Bhopli Mirchi in Marathi, Simla Marchan in Gujarati, Simla Mirch in Bengali, and Donne Menasinakai in Kannada.

Bell peppers are abundantly available in summers and are known for their unique taste. With the increase in their ripeness, their vitamin C content also increases greatly.

protip_icon Know Your Ingredient: Bell Peppers

What Is It?
Popularly known as capsicum or sweet pepper, bell pepper has a tangy taste and is available in different colors.

What Are Its Benefits?
It aids in the detoxification of the body and treats gastrointestinal disorders while also stimulating and supporting hair and skin health.

Who Can Use It?
Anyone can eat bell peppers except those who are allergic to them.

How Often?
Bell Peppers can be consumed daily in moderation.

Caution
Bell peppers may disrupt nerve function and may aggravate the symptoms of rheumatoid arthritis and osteoarthritis.

Capsaicin is the component that gives peppers their unique hot taste. But in bell peppers, it is present in very small amounts, which gives them a mild spicy taste that is quite tolerable. Bell peppers are available in different colors: purple, orange, green, yellow, and red. They belong to the nightshade (Solanaceae) family of plants, consisting of cayenne pepper, eggplant, potatoes, tomatoes, and chili pepper. This plumpy and bell-shaped vegetable was cultivated around 900 years ago in South and Central America. The European colonizers of North America gave the name ‘pepper’ to it. It is known as Capsicum annuum scientifically. They have a crunchy texture and tangy taste and grow in any climate. Orange, yellow, and red peppers are sweet and fruity, whereas purple and green peppers have a slightly bitter taste.

Learn more about bell peppers and their array of benefits from the article below. Keep reading to know more!

protip_icon Trivia
While bell peppers are commonly regarded as a vegetable and even cooked and consumed. They are actually seed-bearing fruits of the flowering bell pepper plant.

Health Benefits Of Bell Pepper

Stuffed bell peppers
Image: Shutterstock

Apart from imparting flavor and attractiveness to bland dishes, are bell peppers good for you? Yes! Bell peppers are loaded with nutrients like vitamins A, C, and K, carotenoids, and dietary fiber which makes them immensely beneficial for overall good health. Bell peppers also have vitamin B6 and folate that help to lower homocysteine levels, thus reducing the risk of heart disease. Some of the bell pepper benefits are given below:

1. Good For The Eyes

Being high in vitamin A, red bell peppers help to support healthy eyesight, especially night vision. They are a rich source of a carotenoid called lutein that helps in lowering the risk of macular degeneration of the eyes. Macular degeneration of eyes is the most common cause of age related visual loss. Bell peppers also protect your eyes from cataracts due to their high levels of beta-carotene and vitamin C.

2. May Help Burn Calories

Red bell peppers help in activating thermogenesisi  XThe process of heat production in a human or animal body that happens as a consequence of energy dissipation. and increase the metabolic rate. Capsaicin, which is responsible for increasing the hotness of other peppers, is found in bell peppers in very small amounts. Thus, they have a mild thermogenic action that increases the metabolism without increasing the heart rate and blood pressure unlike hot peppers. Hence, they can support weight loss.

3. May Help Reduce The Risk Of Cancer

Being rich in antioxidant and anti-inflammatory nutrients, bell pepper provides several anti-cancer benefits. The risk of cancer increases due to chronic excessive inflammation and chronic unwanted oxidative stress. These factors can be offset with regular intake of phytonutrientsi  XCompounds present in plants that possess antioxidant qualities and help prevent cellular deterioration in the human body. having antioxidant and anti-inflammatory properties. Moreover, bell peppers also contain health supportive sulfur compounds. The enzymes in bell pepper help in gastric and esophageal cancer prevention. The carotenoid lycopene is found to be effective in the prevention of prostate, bladder, cervix and pancreas cancer.

4. Cardiovascular Benefits

Red bell peppers are rich in lycopene, thus making them excellent for a healthy heart whereas green bell peppers are a good source of cholesterol lowering fiber. Increased homocysteinei  XAn amino acid, the high levels of which can damage arterial linings and elevate blood clot risk. levels can lead to a higher risk of heart disease. Bell peppers contain vitamin B6 and folate which help to lower homocysteine levels. In addition to these, the powerful antioxidants vitamins A and C present in these vegetables help to wipe out free radicals. The potassium in bell peppers lowers blood pressure, which is also beneficial for the heart. Further, these improved markers can potentially also reduce the risk of diabetes.

5. Supports The Immune System

Vitamin C is vital for maintaining a healthy immune system and for building strong collagen to support skin and joints. It is instrumental in lowering the risk of arthritis and reducing inflammation. Vitamin K aids in the formation of blood clots. It is important for developing strong bones and protection of cells from oxidative damage.

6. Great Source Of Vitamin B6 And Magnesium

Bell peppers falling to water
Image: Shutterstock

The combination of vitamin B6 and magnesium leads to decrease in anxiety levels, particularly due to premenstrual symptoms. Being a natural diuretic, vitamin B6 helps to reduce bloating and prevents hypertension.

7. May Increase Iron Absorption In The Body

Red bell peppers provide almost 300 percent of the daily vitamin C requirement. Vitamin C is essential for the proper absorption of iron. Thus, those suffering from iron deficiency should consume red peppers.

8. Powered By The Benefits Of Capsaicin

Capsaicin is found in the white membranes of peppers and is responsible for imparting heat to the seeds as well. It lowers the cholesterol levels and triglycerides. It kills the ulcer causing bacteria in the stomach and boosts immunity.

9. Has Detoxifying Properties

Bell peppers help in clearing out the congested mucus membranes in the nose and lungs and eliminate toxins through sweating.

10. Offer Benefits Of Potassium

Bell peppers are good sources of potassium. This mineral helps in keeping the fluids and minerals balanced in the body. It enhances muscle function and helps regulate blood pressure.

11. Other Benefits

Bell pepper juice has proven to be effective in curing gastrointestinal disorders such as ulcers, diarrhea and dyspepsiai  XAlso known as indigestion, whose symptoms include a burning sensation in the stomach, bloating or gassiness, and nausea. . It also lowers the incidence of several respiratory problems such as emphysemai  XA lung condition where the air sacs in the lungs start getting damaged and lead to shortness of breath. , asthma and infections in the lungs. Drinking bell pepper juice is an effective remedy against sore throats and nose bleeds.

Leslie, a blogger, shared how they did her more harm than good. She said, “I’d eat a dish with bell peppers and feel like my upper stomach was on fire. After dinner, I’d go to sleep and wake up shortly after gasping for air because my stomach was so irritated (i).” She talked about it to her doctor who suggested that it could be an allergic reaction. Later, she found out that this reaction occurred due to the capsaicin in bell peppers that irritated her gut.

Hair Benefits Of Bell Pepper

Woman with long and healthy hair
Image: Shutterstock

Getting healthy, long and thick hair is everyone’s dream. But unfortunately an unhealthy lifestyle and lack of proper supply of nutrients in the diet often lead to several hair problems like hair thinning, dandruff, split ends and hair loss. Now this might appear strange, but bell pepper can support hair growth by improving the circulation of blood to the scalp. Given below are the benefits of bell peppers for hair.

12. High Silicon Supports Hair And Nails

Green bell pepper has a high content of natural silicon, which may support healthy hair and nails.

13. Stimulates Hair Growth

By stimulating circulation, bell peppers improve the effectiveness of other herbs. Red bell pepper is a natural hair growth stimulator and is highly effective in curing hair loss. In case of hair loss, Consuming capsicum benefits individuals, in case of hair loss, as it improves blood flow which is vital for the proper growth of hair and the protection of hair follicles from the effects of dihydrotestosterone (DHT).

14. Strengthens Hair Follicles

One of the reasons why bell peppers plants and the fruits are good for hair is the fact that they are excellent sources of vitamin C which is essential for hair health. Vitamin C helps in proper absorption of iron, thus ensuring that there is enough iron in red blood cells to carry oxygen to hair follicles. Vitamin C is also used in the formation of collagen. Collagen is required by hair follicles, blood vessels and skin to stay healthy and for their optimal growth. Vitamin C deficiency can cause dry, splitting hair that breaks easily.

15. Enhances Hair Health

Applying bell pepper on hair can be effective in triggering hair growth through the improvement of blood circulation in the scalp. Boil a few dry red bell peppers in water and leave it for 5 to 6 minutes. After cooling it, massage it on your scalp with the help of a cotton pad and leave it for 10 to 15 minutes. Then wash off the hair. This should be done twice a week for best results. The spiciness of bell pepper enhances the growth and health of the hair.

Skin Benefits Of Bell Pepper

Woman with glowing skin
Image: Shutterstock

A healthy and radiant skin plays an important role in enhancing the overall appearance. Some of the common skin problems faced today by many people are the appearance of wrinkles, discolouration, thickening and decrease in elasticity. Though genetics largely determines when the skin starts showing signs of aging, there can be other causes as well, such as skin damage and unhealthy lifestyle. Oxidation is a chemical process in which the free radicals steal electrons from healthy cells, thereby causing skin damage. Most of the skin damage occurs due to exposure to smoking and sunlight.

16. Fights Oxidative Damage

Red, green and yellow bell peppers are rich in vitamin C which helps in the production of collagen. Collagen keeps the skin firm and protects the cells from further damage. It increases the ability of the skin to fight against oxidative damage.

17. Helps Keep The Skin Healthy And Youthful

The antioxidants and phytochemicalsi  XChemical substances produced by plants that usually aid in their resistance to diseases by fungi and bacteria. present in bell pepper juice makes the skin healthy and youthful.

18. Soothes Shingles And Athlete’s Foot

Due to their antifungal and antibacterial properties, bell peppers can alleviate infections like shingles and athlete’s foot in combination with proper medication.

19. May Delay Aging

Consumption of bell pepper juice helps in delaying the appearance of the signs of aging due to its high antioxidant levels. Bell peppers protect the skin from damage-causing free radicals, thus promoting healthy and younger looking skin.

20. May Help Clear Skin Blemishes And Rashes

A mixture of carrot and green bell pepper juice can be very effective in clearing blemishes and rashes on the skin.

21. May Help Brighten The Skin

The capsaicinoids in bell peppers have antioxidant and anti-inflammatory properties that may help reduce inflammation and oxidative damage (1). This compound may also help reduce sensitivity to the sun and improve skin hydration, texture, and elasticity. They are also rich in vitamin C that may help prevent dark spots and shield the skin from UV-induced skin damage and aging. Vitamin C also helps prevent excessive skin pigmentation by inhibiting melanin production, the pigment responsible for skin color (2). Therefore, bell peppers may help brighten the skin and impart a natural glow to it.

protip_icon Fun Fact
Red bell peppers are actually sun-ripened green bell peppers!

Nutritional Value Of Bell Peppers

Bell pepper salad
Image: Shutterstock

All peppers are a good source of vitamins A, C, and K. However, the red ones are the highest in nutritional value. Red peppers also contain carotenoidsi  XA group of bright yellow, red, or orange pigments with antioxidant properties that render color to fruits and vegetables. , such as lycopene and beta-cryptoxanthin. They are rich in phytochemicals and have a significant amount of fiber. A substance capsaicin which occurs in the white membranes of other peppers is present in lesser amounts in bell peppers. Some of the nutrients available in bell peppers are given below.

Bell Pepper Nutritional Chart, USDA:

Peppers, sweet, green, raw
Nutritional value per 100 g (3.5 oz)
Energy84 kJ (20 kcal)
Carbohydrates4.64 g
– Sugars2.4 g
Dietary fiber1.7 g
Fat0.17 g
Protein0.86 g
Vitamin A equiv.18 μg (2%)
beta-carotene208 μg (2%)
lutein and zeaxanthin341 μg
Thiamine (vit. B1)0.057 mg (5%)
Riboflavin (vit. B2)0.028 mg (2%)
Niacin (vit. B3)0.48 mg (3%)
Pantothenic acid (B5)0.099 mg (2%)
Vitamin B60.224 mg (17%)
Folate (vit. B9)10 μg (3%)
Vitamin C80.4 mg (97%)
Vitamin E0.37 mg (2%)
Vitamin K7.4 μg (7%)
Calcium10 mg (1%)
Iron0.34 mg (3%)
Magnesium10 mg (3%)
Manganese0.122 mg (6%)
Phosphorus20 mg (3%)
Potassium175 mg (4%)
Sodium3 mg (0%)
Zinc0.13 mg (1%)
Fluoride2 µg
  • Vitamin C: Bell peppers are rich in vitamin C. In fact, they contain more than double the amount of vitamin C found in citrus fruits. A cup of chopped bell peppers provides more than 100 percent of the recommended daily allowance (RDA) of antioxidant vitamin C which is essential for tissue health and immunity.
  • Vitamin A: Vitamin A is vital for vision, red blood cell production and a healthy immune system. A cup of chopped bell peppers provides more than a day’s requirement of vitamin A. Green bell peppers contain 551 international units of vitamin A per 149 grams whereas red bell peppers provide 4666 IU of vitamin A which is almost equivalent to a day’s requirement based on a 2000 calorie diet.
  • Carotenoids: Different types of carotenoid nutrients like lycopene, luteine, cryptoxanthin, zeaxanthin, alpha-carotene and beta-carotene are present in bell peppers. Yellow, red and orange bell peppers are rich in carotenoids. The availability of carotenoids depends upon the ripening of this vegetable.
  • Calories: Bell peppers are low in calories, providing around 30 to 40 calories per cup of chopped pepper. Due to their sweet and crunchy flavour, they can be a good substitute for high-calorie chips.
  • Fiber: Intake of fiber is vital for digestion and reduces the risk of constipation and hemorrhoidsi  XAlso known as piles, this is a condition where the veins in the anus and lower rectum swell and cause pain. . The daily recommendation of fiber is 21 to 25 grams for women and 30 to 38 grams for men. A cup of green bell pepper provides about 2.5 grams of fiber.

Infographic: DIY Bell Pepper Face Mask

The presence of vitamin C in bell pepper makes it excellent for fighting several skin issues. From treating oxidative damage to wrinkles, bell pepper can do wonders. Apart from including it in your diet as a seasoning, you can also avail its benefits through face masks.

Check out the infographic below to learn how to prepare a DIY bell pepper face mask that may help solve your skin care woes.

diy bell pepper face mask (infographic)

Illustration: StyleCraze Design Team

Save the high-quality PDF version on your device now.

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Download Infographic in PDF version

Bell peppers or capsicum are widely used in a variety of cuisines around the world. Rich in vitamin C and capsaicin, bell peppers have a sweet and mild peppery taste. Along with adding their subtle heat and flavor, bell peppers are known for their many health benefits. A good source of carotenoids, bell peppers are good for your eyes and heart health. They help manage your weight, combat iron deficiency, and aid in detoxification of your system as well. Bell pepper benefits are also pronounced in improving your skin and hair health and texture. Low in calories, and high in nutrients, bell peppers make for a healthy addition to your meals.

Frequently Asked Questions

Are bell peppers good to eat every day?

Yes, bell peppers are good to eat every day. They are rich in vitamin C, fiber, and iron, which can manage iron deficiency, improve iron absorption, and help manage constipation. However, consume them in moderation.

Are bell pepper and capsicum the same?

Bell pepper and capsicum have a minor difference. While capsicum contains capsaicin that may trigger a burning sensation, bell peppers lack this chemical.

Are bell peppers good to eat raw?

Yes, bell peppers can be consumed raw. They go well with meat or spinach or can be easily added to salads.

What does green pepper do to a woman?

Green peppers have a decent amount of fiber, iron, and vitamin C, which can help promote a woman’s overall health and reduce the risk of anemia.

Are bell peppers healthier raw or cooked?

The benefits of bell peppers can be reaped if they are slightly cooked. However, deep-frying them destroys the nutrients like vitamin C. Hence, stir fry them to make use of their beneficial nutrients.

Do bell peppers have any side effects?

Bell peppers contain solanine and alkaloids, which may disrupt nerve function in a few. These may also aggravate the symptoms of rheumatoid arthritis and osteoarthritis. Hence, caution is advised.

Are peppers good for you?

Yes, peppers are actually pretty good for your health and have loads of benefits. They are low in calories and is rich in vitamins A and C, potassium, and fiber. They also have a ton of antioxidants, which can help you stay healthy and ward off diseases like cancer and heart disease.

Key Takeaways

  • Bell peppers are rich in vitamin C, which can improve skin health while reducing aging signs.
  • Eating bell peppers can encourage healthy hair growth and enhance its texture.
  • Their anti-inflammatory qualities can help lower the risk of conditions like cancer and heart disease.
  • Due to their low calorie and high fiber content, they help regulate your weight and maintain a healthy digestive tract.


Bell peppers are good sources of vitamins and minerals. Watch the video below to learn about how they can be beneficial for your overall health and nutrition.

Personal Experience: Source

References

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Protective effects of Capsicum fruits and their constituents on damage in TNF-α-stimulated human dermal fibroblasts
    https://pubmed.ncbi.nlm.nih.gov/36325913/
  2. Bioactive Compounds for Skin Health: A Review
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7827176/
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