Bell pepper (Capsicum annuum)


Bell pepper characteristics

  • Rich in antioxidants
  • Rich in vitamin C
  • Rich in fibre
  • Stimulates intestinal transit
  • Reduces the risk of certain cancers

Nutritional and caloric values of bell peppers

For 100g cooked peppers:

  • Energy: 29 calories
  • Water: 91.9g
  • Protein: 0.92g
  • Carbohydrates: 2,36g
  • Lipids: 0.2g
  • Fibre: 1.2g
  • Calcium: 9mg
  • Copper: 0.065mg
  • Iron: 0.46mg
  • Iodine: 1 mcg
  • Magnesium: 10 mg
  • Manganese: 0.12mg
  • Phosphorus: 18mg
  • Potassium: 166mg
  • Sodium: 2mg
  • Zinc: 0.12mg
  • Beta-carotene: 264 mcg
  • Vitamin E: 0.5mg
  • Vitamin K1: 9.8 mcg
  • Vitamin C: 74.4mg
  • Vitamin B1 or thiamine: 0.059mg
  • Vitamin B2 or riboflavin: 0.03mg
  • Vitamin B3 or PP or niacin: 0.48 mg
  • Vitamin B5 or pantothenic acid: 0.079mg
  • Vitamin B6: 0.23mg
  • Vitamin B9 or total folate 16mcg

Peppers do not stand out for their caloric value. In fact, it is negligible (29 cal / 100 g). It is a food very rich in water and vitamin C.

The benefits of bell peppers

  • Antioxidant 
  • Sources of manganese and copper
  • Excellent source of vitamin A
  • Source of vitamin K
  • Very rich in vitamin C
  • Source of vitamins B2, B3, B6 and B9

Choosing the right bell pepper

From a culinary point of view, there are two main categories of peppers: hot peppers, which are mainly used as a seasoning, and mild peppers, which are generally eaten as a vegetable.

Although used as a vegetable, peppers are actually the fruit of a plant. There are several varieties that differ in shape, size, flavour and, most importantly, colour. Peppers change colour as they ripen: green peppers are picked before they are fully ripe. If they are left on the plant, they turn yellow, then orange and finally red.

To pick a pepper well, it should be firm and have a shiny skin, without spots or bruises.

Storage

It is best to store peppers in a cool, dry place.

Refrigerator: They will keep for about a week in the vegetable drawer. Place in a perforated bag without washing.
Freezer: Wash the peppers and remove the seeds and white membrane. Cut into cubes, slices or strips. Place the pieces on baking paper and place in the freezer for at least an hour. Then place in airtight bags and freeze again. You can also blanch the peppers by boiling them for 5 minutes.

Contraindications and allergy

Pepper is one of the foods that can be implicated in oral allergy syndrome. This syndrome is an allergic reaction to certain proteins in a variety of fruits, vegetables and nuts. It affects some people with allergies to environmental pollen. This syndrome is almost always preceded by hay fever. When some people who are allergic to birch pollen eat raw green peppers (cooking usually breaks down the allergenic proteins), an immune reaction can occur. Local symptoms limited to the mouth, lips and throat, such as itching and burning, may occur and usually disappear a few minutes after eating or touching the offending food. In the absence of other symptoms, this reaction is not serious and there is no need to avoid eating peppers. However, it is advisable to consult an allergist to determine the cause of reactions to plant foods.