Sweet peppers, also known as bell peppers or capsicum,
come in green, red, yellow, and orange varieties.
They can be considered the “Vitamin C King” among vegetables.
What are the differences between sweet peppers of different colors?
How to eat them for maximum nutrition?
Read on to learn more ↓
Still eating oranges for Vitamin C?
Try this vegetable instead!
People usually refer to green sweet peppers as bell peppers, while red, yellow, and orange sweet peppers are called colored peppers. Among common vegetables,sweet peppers can be said to be the overlooked “Vitamin C King.”
According to data from the “Chinese Food Composition Table,”the Vitamin C content in green peppers reaches 130 mg/100g, while the same weight of oranges contains only 33 mg/100g, and lemons only 22 mg/100g.The Vitamin C content in green peppers is nearly 6 times that of lemons, almost 4 times that of oranges, and nearly 10 times that of raw tomatoes.
The Vitamin C content in colored peppers is also impressive, even better than that of green peppers. It is reported that the Vitamin C content in yellow, orange, and red colored peppers is 139 mg/100g, 158 mg/100g, and 142 mg/100g, respectively. This means thatjust eating one medium-sized green pepper or half a colored pepper can meet an adult’s daily Vitamin C requirement..
📢The most important thing is:
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Eating sweet peppers for Vitamin C won’t make you gain weight,as colored peppers have about 30 kcal/100g, while green peppers are even lower at only 18 kcal/100g,which is lower than that of cabbage.
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The GI (glycemic index) of sweet peppers is only 15, classifying them aslow GI foods with very low carbohydrates,generally below 7%, making them safe for those who need to control blood sugar.
It should be noted that sweet peppers can be consumed by the general population, butpatients with eye diseases, esophagitis, gastroenteritis, gastric ulcers, or hemorrhoids shouldeat less or avoid them. People allergic to sweet peppers may experience allergic reactions, such as rashes and itching, which are not conducive to maintaining health.
What are the differences between sweet peppers of different colors?
What are the differences?
Sweet peppers are colorful, with green, red, yellow, and orange varieties. The different colors of sweet peppers are due tothe different types of pigments they contain..
Green sweet peppers: Green sweet peppers mainly contain chlorophyll, which is rich in trace elements like iron and has a certain blood-enriching effect. Additionally, they can kill bacteria and reduce inflammation, promoting the healing of local skin ulcers.
Yellow sweet peppers: Yellow sweet peppers mainly contain lutein and β-carotene, which can protect vision and are beneficial for eye health.
Red sweet peppers: Red sweet peppers also contain lutein and β-carotene, as well as capsanthin.
These three types of colored peppers contain pigments that have strong antioxidant properties, capable ofeliminating free radicals and delaying aging.
All are peppers
Why are sweet peppers not spicy?
Although sweet peppers belong to the pepper family, they are not spicy becausethey contain almost no capsaicin, but rather capsaicinoids, which are similar to capsaicin. Their chemical structure is similar to that of capsaicin, but they are less irritating to the mouth and other areas, so the spiciness is not felt.
Although capsaicinoids are not spicy, they are beneficial to health just like capsaicin. A study published in the “Journal of Food Science” on the physiological functions and mechanisms of capsaicinoids mentions that:capsaicinoids can exert physiological functions similar to capsaicin, including regulating sugar and lipid metabolism, anti-tumor effects, enhancing exercise endurance, and antioxidant properties.
How to select, eat, and store
to better “lock in” the Vitamin C of sweet peppers
To avoid wasting the nutrition of sweet peppers,choosing, eating, and storing them correctly is very important
How to select 🙋
📢Remember these 5 points:
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Look at the color: Choose sweet peppers that are bright in color, without dark spots or wrinkles.
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Look at the stem: Fresh sweet peppers have green stems that look fresh, without dryness or browning.
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Check the firmness: Plump and firm sweet peppers that are elastic when squeezed are fresher.
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Smell the aroma: Fresh sweet peppers have a pleasant aroma; if they smell fermented, they are not fresh.
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Weigh them: Among sweet peppers of the same size, the heavier ones usually have more moisture and are fresher.
How to eat 🥗
The cooking method also directly affects the nutritional value of sweet peppers:
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Wash them clean and eat themraw or cut them up forsalads, which are crunchy, sweet, and juicy, maximizing the retention of Vitamin C in sweet peppers.
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If you don’t like the taste of raw sweet peppers,stir-frying quickly over high heat is also acceptable, as the short cooking time minimizes nutrient loss; adding fats during cooking can also enhance the absorption of carotenoids.
📢 However, long-term high-temperature stewing is not recommended, as it can lead to significant loss of Vitamin C.
How to store 🤔
For most vegetables, refrigeration can extend storage time, but sweet peppers, which originate from tropical regions,are sensitive to low temperatures, and storing them at too low a temperature can cause cold damage, leading to water-soaked depressions on the skin.
It is generally believed thatstoring sweet peppers at 9-12℃ is optimal. When you buy sweet peppers, don’t rush to put them in the fridge; they can be stored ina cool, well-ventilated place indoors, and should be consumed as soon as possible.
If you buy too many sweet peppers and are worried they will spoil, you canheat shock them and then freeze them. Place the sweet peppers in hot water at 35-55℃ for 5 minutes to kill or inhibit the activity of pathogens, induce heat shock proteins, and reduce enzyme activity in the fruits and vegetables, extending storage time.
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Source: CCTV Channel 1 WeChat (ID: CCTV-channel1) comprehensive from “Life Circle”, CCTV News Client, and Science Popularization China
Image source: Visual China