Green, red, and yellow: Which bell pepper is the healthiest?

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Bell peppers, also known as capsicum, are not just vibrant additions to your diet but pack a nutritional punch. Low in calories yet high in vitamins A and C, they boost immune function and promote skin health. Their antioxidants combat free radicals, reducing the risk of chronic diseases. Whether raw in a salad, sautéed, or roasted in dishes, they add flavour and colour to any meal. Everyone should add them to their daily diet. They come in three colourful types—green, red, and yellow—each offering unique health benefits. But what is the difference? Do not worry, we will help you find out this.

Green bell pepper nutrition

Here is the nutrition breakdown for 100 grams of raw sweet green pepper, as per the US Department of Agriculture:

Water: 93.8 g

Calories: 20

Protein: 0.86 grams

Total lipid (fat): 0.17 g

Carbs: 4.6 grams

Fibre: 1.7 grams

Calcium: 10 milligram (mg)

Iron: 0.3 mg

Magnesium: 10 mg

Potassium: 175 mg

Vitamin C: 80.4 milligram

Vitamin E (alpha-tocopherol): 0.3 mg

Vitamin A, RAE: 2 percent of the daily value (DV)

Benefits of green bell pepper

Green bell peppers are one of the most widely consumed capsicums. It has a crisp texture and mild flavour and it offers a host of health benefits. They are rich in vitamin C, which is essential for immune support and collagen formation. Additionally, this crunchy vegetable provides vitamin K that helps promote bone and heart health, and vitamin A improves eyesight and skin health. "Green bell peppers also contain folate (vitamin B9), which supports cell division and DNA synthesis, and potassium, which helps regulate blood pressure," explains nutritionist, and certified diabetes educator Dr Archana Batra.

As a rich source of antioxidants like lutein and zeaxanthin, they also contribute to eye health and protect against age-related macular degeneration. Thanks to the fibre content, green bell pepper can also protect against digestive system conditions like colon cancer and inflammatory bowel disease (IBD), as per a study published in the Journal Advances in Nutrition.

Red bell pepper nutrition

Here is the nutritional information for 100 g of red bell pepper, according to the US Department of Agriculture:

Water: 92.2 g

Calories: 26

Protein: 0.99 g

Total lipid (fat): 0.3 g

Carbs: 6.03 h

Fibre: 2.1 g

Total sugar: 4.2 g

Calcium: 7 mg

Iron: 0.43 mg

Magnesium: 12 mg

Phosphorus: 26 mg

Potassium: 211 mg

Zinc: 0.25 mg

Vitamin C: 128 mg

Benefits of red bell pepper

Red bell peppers are not only delicious but also nutritionally dense. Packed with vitamin C, they bolster immune function and collagen production, which are vital for skin health. "They contain no unhealthy fats and are low in calories, meaning they can help with weight loss. They also have vitamin A, which supports vision and immune health, along with vitamin B6, which improves brain function," says Dr Batra. It has been found that the vitamin C present in red pepper can help reduce pain in the knees caused by arthritis.

Minerals such as potassium improve heart health and folate supports cell division and DNA synthesis. Red bell peppers are particularly rich in antioxidants like beta-carotene and lycopene, known for boosting the immunity, reducing inflammation, and lowering the risk of chronic diseases like cancer and heart disease. Their sweet yet slightly tangy flavour makes them a wonderful ingredient in salads, sandwiches, and dips.

Yellow bell pepper nutrition

Here is the nutritional information for 100 g of yellow bell pepper, according to the US Department of Agriculture:

Water: 92 g

Calories: 27

Protein: 1 g

Total lipid (fat): 0.21 g

Fat: 0.21 g

Carbohydrate: 6.32 g

Fibre: 0.9 g

Calcium: 11 mg

Iron: 0.46 mg

Magnesium: 12 mg

Phosphorous: 24 mg

Potassium: 212 mg

Vitamin C: 184 mg

Benefits of yellow bell pepper

Yellow bell peppers are not just vibrant in colour but also rich in several nutrients. They are rich in vitamins C, A, and B6, crucial for immune function, vision health, and brain function, respectively. "These peppers also provide minerals like potassium and folate, which are known to promote heart health and cell function," says Dr Batra. Since they are a great source of fibre, they can ensure healthy digestion and prevent problems such as constipation.

Yellow bell pepper cut up into slices Yellow Bell peppers are packed with vitamin C. Image courtesy: Pexels

Yellow bell pepper benefits also include its anti-inflammatory properties due to its antioxidant content, particularly carotene. This helps protect cells from cell damage and prevent degenerative diseases such as cancer and cardiovascular diseases, as well as diabetes. What's more? They are also low in calories and can be an excellent snack if you are on a diet.

Which one is best: Green, red or yellow?

Bell peppers come in a variety of colours, each offering distinct health benefits. While green, red, and yellow bell peppers are common choices, red bell pepper is often considered the best choice. This is because they are fully ripened and have the highest nutritional content compared to their less mature green and yellow bell peppers.

"Red bell peppers are known for their sweeter flavour profile and are rich in vital vitamins and antioxidants, especially vitamin C. They also contain significant amounts of beta-carotene, which supports eye health. However, it is worth noting that yellow bell peppers actually contain the highest levels of vitamin C among the three colours, making them a great choice to boost your intake of this nutrient," avers Dr Batra.

Overall, all three colours of bell peppers are nutritious and offer unique health benefits. Incorporating a variety of colours into your diet ensures you get a range of nutrients.