Bright, crunchy and brimming with vitamins and antioxidants, peppers make excellent on-the-go snacks and can even take center stage in entrées. In fact, versatility is among their greatest assets.
Yin Cao, ScD, MPH, associate professor of surgery and medicine at Washington University School of Medicine in St. Louis
Photo provided by Siteman Cancer Center
“Peppers come in a wide variety of shapes, sizes, colors and flavors,” said Yin Cao, ScD, MPH, Washington University School of Medicine associate professor of surgery and medicine. “When it comes to selecting a healthy pepper, all varieties offer beneficial nutrients and can be part of a nutritious diet.” Better still, peppers are at their peak right now.
Peppers are commonly associated with capsaicin, the compound that gives the vegetables their heat. Capsaicin is an antioxidant. “These properties may help alleviate inflammation associated with conditions like arthritis, promote joint health and reduce the risk of chronic inflammation-related diseases,” Cao said.
In some cases, capsaicin may even give metabolism a momentary boost. But that doesn’t necessarily mean that the spicier the pepper, the healthier it is. Even mild peppers — or peppers with no capsaicin at all — have plenty of other health benefits. Capsaicin-free bell peppers are excellent sources of vitamins A and C, as are other mild peppers, such as poblano peppers, banana peppers and cubanelle peppers. “Peppers are a good source of dietary fiber and promote a healthy digestive system,” Cao said. “Fiber aids in digestion, prevents constipation and supports a healthy gut microbiome. It also helps maintain a healthy weight by providing a feeling of fullness.”
Regularly consuming peppers can also result in better eye health, thanks to their high levels of lutein and zeaxanthin. “These antioxidants accumulate in the retina and may help reduce the risk of age-related macular degeneration and cataracts,” Cao explained. There’s also some evidence that peppers can lower blood pressure and therefore the risk of heart disease.
There are plenty of ways to incorporate peppers into meals and snacks. Bell peppers can be stuffed with just about any protein, cheese and grain — think Italian sausage, rice and mozzarella, for example, or go Mexican-inspired with ground beef, beans, cheddar and spices. For simplicity, nothing beats a bag of sweet mini peppers: “They make a convenient and healthy snack option, either raw or lightly cooked,” Cao said.
Bell Peppers
Some bell pepper varieties start out green, and the longer they stay on the plant, the riper, sweeter, more colorful and more nutrient-dense they become. Red bell peppers are especially healthy. Besides being low in calories, one cup of red bell pepper nets more than 300% of the recommended daily amount of vitamin C and over 90% of vitamin A. The vitamin A comes courtesy of a powerful antioxidant called beta-cryptoxanthin, which can help guard cells against colon, lung and bladder cancer.
Cayenne pepper brings a slow but pronounced burn, along with health benefits galore. Like carrots, bright red cayenne peppers have loads of eyeball-protecting carotenoids, and one study placed them at the top of the pack of peppers when it comes to antioxidants. It’s also a friend to the digestive system, helping stimulate the gastric juices that break down food and prompting good gut bacteria to flourish.
Even though they rank toward the bottom of the Scoville scale, which measures spiciness — just above poblanos and just below serranos — jalapeños still have enough capsaicin to reap some impressive benefits. Some studies have suggested that eating chili peppers such as jalapeños can relax inflammation in the gut, improve digestion and support heart health.
Some bell pepper varieties start out green, and the longer they stay on the plant, the riper, sweeter, more colorful and more nutrient-dense they become. Red bell peppers are especially healthy. Besides being low in calories, one cup of red bell pepper nets more than 300% of the recommended daily amount of vitamin C and over 90% of vitamin A. The vitamin A comes courtesy of a powerful antioxidant called beta-cryptoxanthin, which can help guard cells against colon, lung and bladder cancer.
Cayenne Pepper
Cayenne pepper brings a slow but pronounced burn, along with health benefits galore. Like carrots, bright red cayenne peppers have loads of eyeball-protecting carotenoids, and one study placed them at the top of the pack of peppers when it comes to antioxidants. It’s also a friend to the digestive system, helping stimulate the gastric juices that break down food and prompting good gut bacteria to flourish.
Jalapeño Peppers
Even though they rank toward the bottom of the Scoville scale, which measures spiciness — just above poblanos and just below serranos — jalapeños still have enough capsaicin to reap some impressive benefits. Some studies have suggested that eating chili peppers such as jalapeños can relax inflammation in the gut, improve digestion and support heart health.
Sheet Pan Sausage and Peppers
Photo provided by Siteman Cancer Center
In Good Taste is brought to you in partnership with Siteman Cancer Center. Watch for more healthy, seasonal cooking ideas each month.