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Photo by Viktoria Slowikowska

Peppers, with their variety of shapes, sizes, and colors, are a valuable addition to any diet. These vegetables are low in calories but abundant in essential nutrients, offering an excellent source of vitamins A and C, potassium, folic acid, and fiber. Spicy peppers add a kick to bland foods, thus enhancing culinary satisfaction.

Diversity of Peppers

Peppers can be found in a wide range of colors and sizes. Some are hot, while others are sweet, and they can be purchased fresh, frozen, dried, or canned. Bell peppers, which you've probably seen in shades of green, orange, yellow, and red at the supermarket or salad bar, are the most nutritious when they are red, as they have spent the most time on the vine.

Bell peppers come in different colors, including red (the sweetest), orange, yellow, and green. Green peppers are picked earlier, before they have a chance to turn yellow, orange, or red. Compared to green bell peppers, red ones contain nearly 11 times more beta-carotene and twice as much vitamin C.

Classification of Peppers

All peppers belong to the Capsicum family and began their existence in Latin America thousands of years ago. Varieties include:

  • Capsicum annum: Includes bell peppers and jalapenos.
  • Capsicum frutescens: Includes the tabasco pepper.
  • Capsicum chinense: Includes the very hot habanero and Scotch bonnet peppers.
  • Capsicum baccatum (the aji pepper).
  • Capsicum pubescens (the rocoto pepper).

Peppers are used in cuisines around the world and are appreciated for their diverse tastes. Some are known for their heat, while others are sweet enough to be eaten as a snack. Peppers are so popular that they have even been grown in the International Space Station.

Capsaicin: A Beneficial Compound

Capsaicin, a compound found in hot peppers, can alleviate certain types of pain, often in the form of a cream or patch. It's important to note that black pepper, used as a spice, actually comes from the berries (or husks) of a vine called Piper nigrum, not a capsicum.

Health Benefits of Bell Peppers

Bell peppers are low in calories and rich in nutrients, including essential vitamins such as vitamin C. Just one cup of chopped green bell peppers provides 120 milligrams of vitamin C, which aids in iron absorption and wound healing. Vitamin C can also contribute to the prevention of various conditions such as heart disease and cancer when part of a healthy diet and lifestyle.

Other health benefits of bell peppers, in the context of a healthy lifestyle, may include:

  • Lowering blood pressure: Studies show that individuals with high levels of vitamin C in their bodies (based on their plasma vitamin C concentration) are less likely to have high blood pressure, especially if they have a quality diet.
  • Good digestive health: Despite their low calorie count, raw green peppers are rich in fiber, promoting digestive health by adding bulk to stools. This makes them easier to eliminate. A high-fiber diet may also mean that you are less likely to have hemorrhoids.
  • Reducing the risk of diabetes: Fiber-rich foods like bell peppers slow the rate of sugar absorption into the blood. Vitamin C may also help reduce blood sugar levels in people with type 2 diabetes, although this has been studied with supplements and not bell peppers. Remember that the overall dietary pattern matters more than a single food.

Preparing Peppers

Peppers are very versatile and can be added raw to everything from dips and salads to pasta dishes. Preparing peppers in the oven is simple. Make a small cut near the stem, grill or roast until they turn black, then let them steam in a plastic bag for 15 minutes. Finally, remove the skin, stem, core, and seeds.

Red Peppers: A Colorful Accent in the Kitchen

Red peppers bring a splash of color and a note of flavor to culinary preparations, such as stir-fries. However, when handling hot peppers, it's important to be aware of their potential to irritate the skin and eyes. It's recommended to wear rubber gloves while handling them, avoid touching your face, and wash your hands immediately afterward. It's also helpful to have a glass of whole or semi-skimmed milk on hand, as capsaicin, the compound that gives hot peppers their kick, does not dissolve in water, but in fats.

Peppers and Weight Loss: Myth or Reality?

If you've heard that peppers can contribute to weight loss, it's important to approach this claim with skepticism.

  • Capsaicin: Present in hot peppers, including chili and cayenne pepper powder, capsaicin can stimulate metabolism and slightly suppress appetite over time, potentially aiding in weight loss. However, you should not expect miraculous results.
  • Dihydrocapsiate (DCT): Similar to capsaicin, but without the burning sensation, DCT, found in sweet hot peppers, could slightly increase calorie burn. However, more extensive studies are needed to confirm its efficacy.
  • Piperine: Found in dried black pepper, piperine might prevent the formation of new fat cells. However, research has only been conducted on mouse cells, so there is no evidence that it will work in humans. If you like black pepper, feel free to spice up your food with it. It has no calories and will not raise your blood pressure. Just don't rely on it for weight loss.