Bell Peppers: The Colorful Vitamin C Powerhouse That Outshines Oranges
These vibrant, crunchy vegetables pack an incredible 128% daily value of vitamin C per 100g - more than most citrus fruits! Discover why bell peppers deserve a starring role in your healthy diet.
Source: USDA FoodData Central
Nature’s Vitamin C Champions
Bell peppers are nutritional superstars hiding in plain sight. With an astounding 128% of your daily vitamin C needs in just 100 grams, they actually contain more of this vital nutrient than oranges! At only 26 calories per 100g, these colorful vegetables deliver maximum nutrition with minimal calories, making them perfect for anyone looking to boost their health without expanding their waistline.
A Rainbow of Health Benefits
The vibrant colors of bell peppers aren’t just for show - they signal powerful antioxidants at work. Red peppers contain the highest levels of vitamin A (17% DV), supporting eye health and immune function. The impressive vitamin B6 content (17% DV) plays a crucial role in brain development and function, while folate (12% DV) supports cellular health and DNA synthesis. With 2.1g of fiber per 100g, bell peppers also promote healthy digestion and help maintain stable blood sugar levels.
Culinary Versatility Meets Nutrition
Bell peppers shine in countless culinary applications. Their natural sweetness intensifies when roasted, while their satisfying crunch makes them perfect for raw snacking. The mild flavor pairs beautifully with both Mediterranean and Asian cuisines. For maximum vitamin retention, enjoy them raw or lightly cooked - vitamin C is heat-sensitive, so gentle preparation methods preserve more nutrients.
Smart Storage and Selection Tips
Choose bell peppers with firm, glossy skin and no soft spots. Store them in the refrigerator’s crisper drawer for up to a week. Interestingly, all bell peppers start green and develop their final colors as they ripen, which explains why red and yellow varieties tend to be sweeter and more expensive than their green counterparts.
Mediterranean Stuffed Bell Peppers
🥗 Ingredients
- 4 large bell peppers (any color), tops cut and seeds removed
- 1 cup cooked quinoa
- 1 cup diced tomatoes
- 1/2 cup crumbled feta cheese
- 1/4 cup pine nuts
- 2 tbsp olive oil
- 2 cloves garlic, minced
- 1/4 cup fresh basil, chopped
- Salt and pepper to taste
📝 Instructions
- 1 Preheat oven to 375°F (190°C). Lightly oil a baking dish.
- 2 In a large bowl, combine quinoa, diced tomatoes, feta, pine nuts, olive oil, garlic, and basil. Season with salt and pepper.
- 3 Stuff each bell pepper with the quinoa mixture and place in prepared baking dish.
- 4 Add 1/4 cup water to bottom of dish, cover with foil, and bake for 30-35 minutes until peppers are tender.
- 5 Remove foil for last 5 minutes for slight browning. Serve hot.
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