Natural Food Energy | Pepper nutrients and Health benefits of pepper. Pepper provides a healthy serving of immunity-boosting nutrients, including two antioxidants that work well together: beta-carotene and vitamin C. Together, these offer protection against cell-damaging free radicals and protect the lungs from winter infections, asthma and even the ravages of second-hand smoke.
The wide range of Vitamins and Minerals in this colorful vegetable makes it a great all-round immunity booster. Whether eaten raw as a crunchy erudite or softened in a stir-fry or roasting dish, sweet peppers pack a powerful nutritional punch.
Sweet peppers come in several colors: red, green, orange, yellow and even purple. The green and purple varieties have a slightly bitter taste, while the red, yellow and orange peppers have a sweeter flavor.
Whatever their color, they provide a healthy serving of immunity-boosting nutrients, including two antioxidants that work well together: beta-carotene and vitamin C. Together, these offer protection against cell-damaging free radicals and protect the lungs from winter infections, asthma and even the ravages of second-hand smoke.
The body turns the beta-carotene into antiviral, immunity-boosting vitamin A, while vita min C is said to protect against memory problems and eye disease and to combat stress.
Pepper Nutrients also contain flavonoids, which are thought to enhance vitamin C s antioxidant action by strengthening its ability to protect the body against disease. One average serving of sweet peppers contain the daily needs of these vitamins for most people.
Red peppers are especially high in cancer-fighting lycopene, which in conjunction with vitamin C and carotenoids, further protects vision and reduces the risk of eye diseases. Lycopene also helps to fight almost every aspect of the aging process, including deterioration of the skin structure and damage to the arteries.
With a high water content, which helps to flush out toxins from the body, sweet peppers also contain fiber, which is important for digestive health and for preventing the buildup of cholesterol in the blood that can cause heart attacks and strokes. The B-vitamins in peppers also helps to ward off atherosclerosis and heart disease by reducing levels of homo cysteine, a substance that damages blood vessels.
Pepper Nutrients | Vitamins: B3, B6, C, E, K, beta-carotene, biotin, folic acid, lycopene; CALCIUM, IODINE, IRON, MAGNESIUM, MANGANESE, PHOSPHORUS, POTASSIUM, zinc; fibre,
16 Health Benefits Of Pepper
- BLOOD-SUGAR BALANCING
- GOOD FOR THE BRAIN
- GOOD FOR HAIR, TEETH, AND NAILS
- GOOD FOR THE SKIN
- GOOD FOR THE EYES
- GOOD FOR THE HEART
- GOOD FOR THE IMMUNE SYSTEM
- GOOD FOR THE MUSCULOSKELETAL SYSTEM
- GOOD FOR THE DIGESTIVE SYSTEM
Easy Pepper Recipes
- 3 tbsp olive oil
- 200g/ 7oz cherry tomatoes
- 2 garlic cloves, finely chopped
- 1 red onion, finely chopped
- 1 bunch basil, shredded
- 100g/3 ½ oz mozzarella cheese, cut into small cubes
- 100g/ 3 ½ oz Parmesan cheese, grated
- 4 red peppers, topped and deseeded
- Ground black pepper, to taste
Preheat the oven to 220 C/425 F/gas mark 7. Spoon 2 tablespoons of the olive oil into an ovenproof dish and place in the oven. Meanwhile, combine all the ingredients except the peppers in a bowl with the remaining olive oil. Fill each pepper with equal amounts of the mixture, and then put the tops on. Place in the dish and cook for 20 minutes. Serve immediately.
ROAST PEPPER AND BASIL DIP
- 1 large red pepper
- 100ml/ 4fl oz/scant ½ cup milk
- ½ tsp paprika
- ½ tsp salt
- 2 tsp extra virgin olive oil
- 2 tsp cider vinegar
- 1 tbsp chopped basil
Preheat the oven to 200°C/400°F/gas mark 6. Put the whole pepper on a baking tray in the center of the oven for 20-30 minutes, or until the skin goes black. Remove, and allow to cool. Peel off the skin, seed, and core, and save any juice. Blend all the ingredients, including the pepper and its juice, in a food processor to a smooth creamy texture. Serve either chilled as a dip or warm as a sauce.
GRILLED PEPPER AND WALNUT SALAD
- 4 sweet peppers, deseeded and cut into strips
- 1 handful walnut halves
- 2 tbsp olive oil
- 1 tsp vinegar
- 1 lettuce, roughly torn
- Salt, to taste
Cook the peppers under a hot grill until the skin is black and blistered. When cool enough to touch peel off the skin and discard. Heat the
walnuts gently in 1 teaspoon of the oil in a frying pan until crisp. Mix together the remaining oil, vinegar and salt. Place the lettuce in a serving bowl and the peppers and walnuts on top. Pour over the dressing and serve while still warm.
RED PEPPER SAUCE
- 2 red peppers, deseeded and chopped
- 250g/ 9oz/ 1⅔ cups cashew nuts
- 1 tsp dried dill
- 1 garlic clove
- 1 tbsp chopped onion
- Pinch of ground black pepper
Put all the ingredients in a food processor and blend until creamy. Serve over rice or couscous, or steamed vegetables, or use as a sandwich spread.
RED PEPPER SALSA
- 1 ½ red peppers, deseeded and finely chopped
- 2 beef tomatoes, finely diced
- 1 small red pepper, deseeded and finely diced
- 1 small cucumber, finely diced
- 4 tbsp chopped coriander
- juice and grated zest ½ lime
Mix all the ingredients together in a bowl. Serve as a dip or a sauce.