Pointers on Peppers

Why Eat Peppers?

Beta-Carotene 

This antioxidant pigment may help prevent eye diseases, certain cancers, and heart disease. Red peppers are particularly rich in beta-carotene, providing nearly 5 mg per cup.

Capsaicin 

This pungent phytochemical, which supplies the “heat” in chili peppers, may ease congestion by increasing secretions in the nose and airways. Studies suggest that capsaicin may also detoxify cancer-causing compounds and encourage cancer-cell death. The hotter the chili pepper, the greater the capsaicin content.

Chlorophyll 

Preliminary research suggests that this plant compound may stop healthy cells from mutating into cancerous cells and may protect against environmental carcinogens.

Lutein and Zeaxanthin 

A diet rich in lutein and its antioxidant partner, zeaxanthin, may protect against certain forms of cancer, heart disease, macular degeneration, and possibly cataracts. One cup of diced fresh red peppers offers tremendous quantities of lutein, while orange peppers are a top source of zeaxanthin.

Vitamin C 

Peppers are a major source of this essential vitamin, which may enhance our defense against respiratory ailments. The combined antioxidant power of beta-carotene and vitamin C in peppers may help to prevent cataracts and macular degeneration. One cup of fresh bell peppers supplies even more vitamin C (133 mg) than 1 cup of fresh orange juice (82 mg).

How to Add Peppers to Your Diet

Fill bell pepper wedges with bean puree and serve as an appetizer.

Add roasted, peeled red bell peppers and spicy chipotle peppers to mashed potatoes for a side dish. Or thin the potato-pepper mixture with milk to make a soup.

Add diced chili peppers to muffins or cornbreads.

Puree homemade or bottled roasted red peppers with a little tomato paste, garlic, salt, and pepper, and serve as a vegetable dip. Or thin the mixture with a little olive oil and use as a pasta sauce.

Make a hot and sweet pepper salsa: Mince red, green, and orange bell peppers along with chili peppers (jalapeño, chipotle); add minced red onion, vinegar, and cilantro. Serve the salsa with meat or poultry, or toss it with freshly cooked pasta.

Maximizing the Benefits

For vitamin C, eat uncooked peppers, since this vitamin is easily destroyed by heat. To maximize the bioavailability of beta-carotene, cook peppers until they are crisp-tender, and eat with a little monounsaturated fat, such as olive oil.