Crunch on these beneficial side effects of
eating more of this vegetable.
Bell peppers are a versatile and delicious
addition to any diet, especially since they come in at least four different
colors (yes, there are also mixed color versions), each with its flavor profile
and health benefits. There aren't many drawbacks to eating more bell peppers,
other than gas and the rare allergic reaction to nightshade foods. So because
this vegetable-like fruit has few adverse side effects, their bounty of health
pluses are likely enough to encourage you to keep eating them. So, pick up a peck
and start gaining these body benefits. Continue reading,
1. Better vision
You're likely aware that carrots are
excellent for your eyes. Bell peppers, on the other hand, are for many of the
same reasons: According to the National Eye Institute, peppers include the
carotenoid compounds beta-carotene, lutein, and zeaxanthin, as well as vitamin
C, which are all critical for eye health. Orange bell peppers had the highest
levels of zeaxanthin. In contrast, yellow peppers have the highest levels of
lutein, according to an Australian study published in the Proceedings of the
Third International Tropical Agricultural Conference in 2019.
2. Less inflammation
"Peppers are an anti-inflammatory
superfood," says Mike Zimmerman, author of The 14-Day Anti-Inflammatory
Diet. "But go red to get the most benefits." According to studies
published in the Journal of Food Science, red bell peppers had the highest
beta-carotene, quercetin, and luteolin levels of all the bell pepper colors.
Luteolin has been shown to reduce inflammation and neutralize free radicals.
3. Reduced cravings
If it has been more than three to four hours
since your last meal, eating a balanced snack by combining a serving of carbs
with a protein can fend off hunger until mealtime, says certified diabetes
educator Lori Zanini, RD. She says, "I eat red bell peppers almost every
day." "A medium pepper contains more vitamin C than an orange, and
it's a really adaptable vegetable." Zanini suggests dipping red bell
pepper slices in hummus for a delicious carbohydrate and protein snack.
4. Weight loss
Here's another thing about bell peppers, no
matter which color you choose: they are low in calories, just 31 per medium
bell pepper. Like many vegetables, they are mostly water and dietary fiber.
Filling up on low-calorie density foods like bell peppers is a proven
weight-loss strategy based on decades of research by Barbara Rolls, Ph.D.,
professor of nutritional sciences at Penn State and author of The Ultimate
Volumetrics Diet. Participants in Rolls' studies ate 800 calories less each day
and didn't feel hungry by cutting serving size by 25% and reducing calories per
bite by 30% (by eating low-calorie foods like peppers).
5. Less painful joints
According to Cleveland Clinic
rheumatologists, some people avoid the nightshade family of vegetables,
including tomatoes, eggplant, and peppers, for fear of worsening arthritis
symptoms. However, there is no scientific evidence to support this myth. On the
other hand, Peppers may protect cartilage and bone due to their high vitamin C,
according to the Arthritis Foundation. A half-cup of red bell pepper provides a
full day's supply of vitamin C, which is recommended for women at 75 milligrams
and men at 90 milligrams, respectively.
6. Healthier teeth
Nature's toothbrushes are bell peppers,
apples, and crunchy vegetables and fruits. For one, their crunchy, fibrous
texture helps scrub away food particles and bacteria. Secondly, peppers are
loaded with water which stimulates the flow of saliva. According to the
College of Dentistry University of Illinois Chicago, saliva is essential for
the health of your teeth since it lowers the damaging effects of acids and
enzymes that attack teeth. Saliva also contains calcium phosphate, which
restores minerals to tooth surfaces damaged by bacterial acids.
7. Depression prevention
Researchers set out to find the best sources
of nutrients that have been scientifically proven to help recover from
depressive disorders. They focused on foods that included the highest amounts
of the following mood-boosting nutrients: folate, iron, long-chain omega-3
fatty acids (EPA and DHA), magnesium, potassium, selenium, thiamine, vitamin A,
vitamin B6, vitamin B12, vitamin C, and zinc, after reviewing the scientific
literature. Leafy greens, lettuce, cruciferous vegetables, and peppers were the
richest plant sources of those anti-depression nutrients, according to a 2018
study published in the World Journal of Psychiatry.
8. Increased metabolism and fat burning
According to a rodent study published in
Nutrition Research, a compound in green peppers may raise your resting
metabolic rate and boost fat burn. Dihydrocapsiate is similar to capsaicin,
which is found in chili peppers and has thermogenic properties. Capsaicin, one
of the naturally occurring chemicals in red peppers, has been shown to affect
satiety or energy intake, reducing body weight, fat mass, and waist
circumference. Researchers found that orally giving dihydrocapsiate to mice on
a high-fat diet reduced weight and fat gain, improved glucose metabolism, and
improved the rodents' gut microbiome during a 12-week study. However, a human
study in The American Journal of Nutrition concluded that dihydrocapsiate had
just a little 50-calorie-per-day thermogenic effect, which is in the range of
resting metabolic rate variability. In an analysis of 19 scientific studies
published in 2014 in Appetite, researchers found that people who took
capsaicinoid supplements before a meal reduced their caloric intake by 309
calories.
9. Less IBS pain
Irritable Bowel Syndrome (IBS) is a chronic
disorder of the large intestine that often causes cramping, abdominal pain,
bloating, constipation, and diarrhea. Stress and certain foods, especially
milk, cabbage, and other vegetables, can trigger distress. On the other hand,
red peppers may provide some relief, according to a small early study.
Capsaicin, found in red peppers, was much more effective than a placebo in
decreasing IBS abdominal pain and bloating when given in powder form in a
coated capsule that dissolves in the colon.
10. Reduced risk of heart disease
Capsaicin has been shown in studies to be a powerful antioxidant that can protect against oxidative stress caused by free radical attacks, which is linked to the development of cardiovascular disease. The study's goal was to see how increasing this component in peppers impacted metabolic syndrome, a group of heart-related conditions that include abdominal obesity, insulin resistance, high blood pressure, and a poor cholesterol profile. In an analysis of 12 studies published in Nature, researchers found no significant improvements in glucose levels or hypertension but a significantly reduced LDL (bad) cholesterol.