What makes yellow bell peppers healthy for you?


Yellow bell pepper are a rich source of antioxidants and vitamins. It has a host of health benefits such as aiding better digestion and cancer prevention.

Low-calorie content, delicious, and rich in vitamins, yellow bell peppers are sure a win-win snack item. It is a kind of sweet pepper which belongs to the capsicum family. Not only does its bright yellow colour make a dish look tempting, but it also adds to the crunch in a food dish, enhancing the taste. Whatโ€™s more? You can eat it all by itself!

Yellow bell peppers can be eaten raw as well as cooked, and are a great addition to stir-fries, salads, as well as curries and sandwiches. Read on to learn more about this pepper, its benefits, and how to include it in recipes.

What is yellow bell pepper?

Yellow bell peppers refer to a type of sweet pepper with a bright yellow colour and mild, sweet flavour. This is a species belonging to Capsicum annuum which is normally used for its vibrant colour and crispness in different culinary dishes. This is often included in salads, stir-fries, sandwiches as well as salsas due to the need for adding some colour, flavour and nutrition.

โ€œUnlike other peppers like red and green ones, they are not spicy and hence suitable for all tastes, including those of small children as well as heat-sensitive individuals. The peppers can be eaten raw, cooked or stuffed since they are versatile in the kitchen,โ€ says nutritionist Veena V. They also have substantial levels of important vitamins and antioxidants thereby contributing towards healthy feeding.

Yellow Bell Pepper: Nutrition

Here is the nutritional information for 100 g of yellow bell pepper, according to the US Food and Drug Administration.

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Water 92g
Calories 27
Protein 1g
Fat 0.21 g
Carbohydrate 6.32 g
Fiber 0.9 g
Calcium 11mg
Iron 0.46mg
Magnesium 12mg
Phosphorous 24 mg
Potassium 212 mg

Health benefits of yellow bell peppers

Here are some of the benefits of yellow bell peppers:

1. Rich in vitamins

Yellow bell peppers contain essential nutrients such as vitamin C that boost your immunity system while vitamin A helps improve eyesight. According to research, published in the journal Alchemy, yellow bell peppers have maximum vitamin C, as compared to other bell peppers. It states that green bell pepper has 16.52 mg of vitamin C per 100 g, yellow bell pepper has 159.61 of vitamin C per 100 g, orange bell pepper has 121.38 vitamin C per 100g and red bell pepper has 81.19 vitamin C per 100 g.

2. Antioxidant properties

Yellow bell pepper benefits also include its anti-inflammatory properties due to its carotene content. This helps protect against chronic diseases due to the flavonoids present. According to a Nutrients study, capsicum or bell peppers are the most popular among all fresh vegetables when it comes to their antioxidant properties. These peppers have neutral phenolic compounds or flavonoids called quercetin, luteolin, and capsaicinoids. These protect from cell damage and prevent degenerative diseases such as cancer, and cardiovascular diseases as well as diabetes, Alzheimerโ€™s disease and Parkinsonโ€™sโ€™.

3. Dietary fiber

Bell peppers are a great source of fiber. Yellow bell pepper aids digestion as it acts as roughage, ensuring a healthy digestive tract. It also helps prevent problems such as constipation. It can also prevent colon cancer, as well as inflammatory bowel disease.

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Peppers
Yellow bell pepper has a sweeter taste as compared to the other peppers. Image courtesy: Pexels

4. Low calories

Yellow bell pepper is quite low in calories and can be an excellent snack if you are on a diet. However, it is full of nutrition making it perfect for weight management and all-round good health. According to the Food Data Central, 100 g of bell pepper has 27 calories.

Side effects of yellow bell pepper

While bell peppers are a great addition to your diet, they do have some side effects as well that one should be aware of.

  • ย Allergies: This is because certain people might be affected by allergies resulting in itching, swelling or difficulty in breathing.
  • ย Digestive problems: Eating large quantities may lead to digestive discomfort or gas among sensitive people.
  • ย Pesticide residues: Non-organic yellow peppers could have remains of pesticides that could be harmful over time, but this can be avoided through thorough washing or organic options.

How to eat a yellow bell pepper?

Yellow bell peppers are best enjoyed raw as they provide a crunchy texture with sweet flavours perfectly suited for salads, dips or snacks. Nevertheless, they can also undergo cooking methods such as grilling, roasting, sauteing or baking which intensify their sweetness and bring out depth in different recipes.

Salad with yellow bell pepper
Yellow bell peppers can be added to salads as well as to to stir fries and curries. Image courtesy: Pexels

How to store yellow bell pepper?

Keep yellow bell peppers in the fridge, unwashed, in a plastic bag in the vegetable drawer. They last about 1-2 weeks. For longer storage, slice and freeze them in an airtight container or bag.

Summary

Yellow bell peppers are a great source of vitamins and has multiple benefits. It can prevent digestive ailments, and help with constipation and overall wellness. It can be cooked as part of curries and stir-fries, and can also be eaten raw as part of salads and sandwiches.



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